PastorMan’s BodyBlog

Wow! I followed up last night’s strongest chest workout with new PRs on some arm movements as well. Here is today’s gun workout.

Bis: Dumbbell Preachers 45s x 8, 40s x 7, 35s x 10; BB Curls 95lbs 3×12/10/8; EZ Bar Cable Curls 65lbs x 12, 75s 2 x 8/8; Dumbbell Hammers 45s x 8, 40s 2×10/8

Tris: Close Grip Bench 205lbs 2 x 12 (PR!!) / 8, 185lbs 1×9; Weighted Vertical Dips BW+90lbs 2×12, BW+110lbs (PR!!!) 1×6; Rope Pressdown (on Smith Machine) 65lbs 3×12/10/8; Overhead Extension 55lbs 1×10; 50lbs 2×10.

Was able to get in a second chest workout this week and I felt SO strong. Here it is.

After 2 light (135lbs) warmups on the BB Bench I went for it and hit a PR. 225lbs x 12! I then did another set to 8. Then 245lbs x 6. Awesome. Then another PR on the Incline Dumbbells 80s x 8, then 75s x 6 and finally 70s x 10. Decline Dumbbells 100s x 8, 95s x 6 and finished with 90s x 12. My strongest chest workout EVER!!!

Much of my training is to keep me fit enought to climb one of the most difficult assents in the continental US, Mt. Rainier. So here is my leg day in preparation for next spring’s summit attempt.

Legs: Power Cleans 155lbs 2×8; Squats 225lbs 1×10, 275lbs 2×8; Romanian Deadlifts 225lbs 3×12; Leg Extensions 135lbs 1×10, 160lbs 2×8; Leg Curls 90lbs 3×10; Calf Raises 275lbs 3×15.

Shoulders: BB Press 135lbs 3×10; Arnold Press 40s 3×8; Reverse Dumbbell Flyes 20s 3×10; Dumbbell Front and Lateral Raises 20s 3×12

I felt like I was going to be very strong this morning when heading out to my shop, but alas wasn’t as strong as the last few Mondays. Had a good workout anyway…for those who may care here it is.

Chest: Warm up BB Bench 135lbs 2×15; Incline Dumbbell Presses 75s 1×8, 70s 2×10; Decline Dumbbell Presses; 95s 1×8, 90s 2×8; Flat Dumbbell Presses 80s 3×8; Incline Flyes 45s 3×10.

Back: Bent Over Rows 135lbs 2×15, 1×20; Pull Ups (Just BW today) 3×15; T-Bar Rows 135lbs on end of 45lb bar 3×10; Seated Row145lbs on Smith Machine 3×10

Today was gun day and what a day it was. So pumped right now can barely move my arms to type. Love it. For anyone who cares here was my workout.

BIs: Standing Barbell Curl 95lbs 3×10/8/8; Seated Incline Dumbbell Curls 35s x 10, 40s x 8, 35s 2×8; Standing EZ Bar Cable Curls (smith machine) 55lbs x 10, 75lbs x 8, 70lbs 2 x 8; Rope Hammer Curls 55lbs 3×10

TRIs: Close Grip Bench 185lbs 4×10/8/8/8; Skull Crushers  85lbs 2×10, 95lbs 2×8; Rope Pressdowns (smith machine) 55lbs 4×10; Overhead Extension (smith machine) 50lbs 4×10.

Final Pump: Superset…Standing Dumbbell Curls drop set 35s x 8, 30s x 8, 25s x 10, 20s x 10… Weighted Dips BW + 90lbs x 6, BW + 45lbs x 8, BW x 25.  Whew!

Neither me or any of my training partners were feeling it today. Sluggish & weak, but we did it anyway. Guess that’s why they call it discipline:) But here is my leg/shoulder workout for today.

Quads/Hams: Power Clean 135lbs 3×8; Squats 225lbs 2×10, 275lbs 1×8; Romanian Deadlifts 225 2×10, 275 1×8; Leg Extensions 135lbs 2×10, 160lbs 1×10; Leg Curls 90lbs 2×10, 80lbs 1×10

Calves: Standing Barbell Calf Raises 225lbs 3×10; Seated Dumbbell Calf Raise (Place Dumbbell on knee) 100lbs 3×10 each leg.

Shoulders: Seated Barbell Press 135lbs 2×8, 115lbs 1×10; Seated Dumbbell Press 55s 2×10, 50s 1×10, Reverse Incline Flyes 20s 3×10; Front/Lateral Dumbbell Raises 20s 3×10; Dumbbell Shrugs 100s 3×10.

Really seeing some good strength gains the last couple of weeks. Very happy with that obviously. Here is today’s workout.

After barbell bench warmups…

Incline Dumbbell Presses: 70s x 10, 75s x 6, 70s x 8

Decline Dumbbell Presses: 100s x 6, 95s x 6, 90s x 10

Flat Bench Dumbbell Presses: 80s 3×10

Incline Dumbbell Flyes: 45s 3×10

Back Workout:

Bent over Rows: 155lbs 3×10

Pull Ups: BW + 45lbs x 8; BW + 35lbs x 8; BW x 15

T-Bar Row: 135lbs on end of bar 3×10

Seated Row: Drop set 145lbs x 10…125lbs x 10…105lbs x 10.

Straight Arm Pull Down (Cable): 60lbs 3×10

Today was arm day. Here is my workout in search of bigger guns. Did 4 different bi/tri supersets and finished with a bi/tri superset dropset for a final pump.
Standing Barbell Curl: 95lbs 3×10; Superset with Close Grip Bench Press: 185lbs 3×8
Dumbbell Preacher Curls: 35s/40s/35s 3×10; Superset with Skullcrushers 95lbs 3×10
EZ Bar Cable Curls (smith machine): 65lbs 3×10; Superset with Rope Pressdowns 65lbs 3×10
Dumbbell Hammer Curls: 35s 3×10; Superset with Overhead Extension 55lbs 3×10

Final Super Pump: Vertical Weighted Dips, BW + 90lbs 12x, BW + 45lbs 12x, BW 10x
Superset with Standing Dumbbell Curl Drop set, 25s x 15, 20s x 15, 15s x 15.
Dang I’m wasted & pumped. Now eating 2 grilled chicken breasts & drinking my protein shake like a good boy:)

My last round of progress pics revealed that I really need to bring up my legs so here is today’s leg workout. I invite critique.
Quads & Hams: Power Clean - 135lbs 3×8; Barbell Squat - 225lbs  3×8; Romanian Deadlift - 225lbs 3×8; Leg Extension - 135lbs 1×10, 160lbs 2×10; Lying Leg Curls - 90lbs 3×10

Calves: Standing Barbell Calf Raises off a 2×4 - 225 3×10; Seated Dumbbell Calf Raises with a 100lb dumbbell on my knee - each leg 3×20.

You know those days when you feel like a beast and you’re pushing up weights like never before. Today was one of those days. Here is my chest & back workout from this morning. Loved it!
Chest: Barbell Bench Warmups - 135lbs 2×10; Incline Dumbbell Presses - 3×8 70s/75s/70s; Decline Dumbbell Presses - 3×8 100s/95s/90s; Incline Dumbbell Flyes - 3×10 45s/45s/40s.

Back: Barbell Bent Over Row - 3×10 135/155/155; T-Bar Row - 3×8 135/160/160 at the end of the bar; Weighted Pull ups - 2×10 Bodyweight + 45lbs/ Bodyweight + 35lbs; Bodyweight Pullups 15x; Seated Row - 3×10 125lbs

Abs: A variety of ab exercises for 14 minutes non-stop. Leg lifts, Weighted Crunch 50lbs, Weighted Crunch 90lbs, Plank, Wheel of Torture, Superman, Decline Russian Twist w 25lb plate, Seated Dumbbell V twist w 45lb dumbbell, Standing Side Crunches w 65lb Dumbbell. I can usually work through the circuit 3 x 10 each in 14 minutes.