SFriday425’s BodyBlog

Legs/Back/Biceps

Weight at gym: 200.5 lbs (AM)

Pull Ups:
10x
9x
7x
5x

Squats:
135×12
225×10
275×5
275×4

I felt weak on these. At this point I decided I’m going to start lifting in the afternoon and only do cardio in the AM before work. I just can’t seem to get the same intensity at 6:45 am as I can at 3 pm…

Cable Row:
165×10
180×10
195×7
195×6

BB Lunges:
45×10
95×5
95×5
95×5

Deadlifts:
225×10 (DOH)
275×7* (DOH)
275×8 (alt grip)

I decided to do deads on an impulse. *I could have probably got 10 here but my grip was slipping…

Rotary calf:
330×20
350×20
370×20
390×20
405×20 (stack)

Conc DB Curls:
35×10 PR:
35×10 PR:
35×7
35×7

Forearm BB Curls:
60×10
60×10
60×10
60×10

HR Monitor stats:
1:11:25
141 avg HR
178 max HR (hit that on deads)
755 cals

It ended up being a pretty decent workout. I think I will start lifting only in the afternoon, especially on leg days. Doing squats and deads at 7am sucks…

Chest/Tri/Delts

Weight at gym: 201.5 lbs

DB Bench:
60×12
90×9 PR
90×6
75×10

BW Dips:
13x
10x
9x

HS Iso lateral Super Incline Press:
90×12
140×10
140×10

Pec Dec Flys:
200×12
200×12
200×12

BB Military Press:
75×12
95×10
95×7
95×6

Need to start doing more of these…I think I should be doing more weight relative to the rest of my lifts…

Cable Lateral Raise:
30×10
30×10
30×10

Cable Tricep Extension:
40×10
50×10
60×10

Rope Push Downs:
80×12

Was running out of time, so stopped a few sets short here.

+ 5 mins of stair stepper and stretching since legs are sore as hell.

Comments: Kind of a random day today. It stared off sh1tty as I forgot my pad to write down my lifts in and my gf apparently borrowed my headphones out of my gym bag. I hate lifting while listening to the gym’s music. For some reason I can’t get in the groove while listening to Mariah Carey and Maroon 5.

Legs/Back/BI

Weight at gym: 203 lbs

Squats:
135×10
225×10
275×6
275×6
225×8
225×7

Good Mornings:
95×12
95×12

* I didn’t really know what the hell I was doing on these…

Seated calf raise:
90×25
125×25
135×20
135×20
135×20

Straight arm pulldowns:
60×12
75×10
75×10
75×10

Chin ups:
9x
8x
5x
7x
5x

One arm DB Rows:
90×10
90×7
90×6
90×5

Leg Press:
360×10
450×10
540×8
540×8

Polar F11
1:04:46
647 cals
170 max
131 avg

The workout today was ok. I haven’t been taking creatine the last few days so I think that affected my endurance. I’ve been thinking about stopping all supps (besides whey) for a while to see how it goes…

Nutrition:
Cals: 2864
Fat: 77g
Carbs: 265g
Protein: 272g[/center]

Cardio

Weight at gym: 201.5 lbs

Treadmill:
30 mins + cooldown
3 milesR
Ran 1.5 miles, walked, ran, etc

Polar F11:
32:32
393 cals
152 avg HR
180 max HR

I guess I’ll start posting my workouts here.  Check out my log for prior entries here (since Jan 08).

Chest/Tri/Delts

Weight at gym: 202.5 lbs

BB Bench:
45×30
135×12
205×4
185×7
185×7
185×6

Incline DB Press:
70×10
70×10
70×10

Dips:
+35 x5
+35 x6
+35 x4
+35 x4

Freemotion Cable Crossover:
35×15
60×12
80×10
90×8

Seated DB tri ext:
50×15
60×10
60×10
60×10

DB Lat raise:
30×8
30×10
30×7

Tri ext:
80×10
90×10
100×3

Upright BB row:
90×10
100×8
100×7

Polar F11:
1:03:51
507 cals
165 max
122 avg

Condititoning:
10x Burpees
50x Rope turns
10x 50lb DB swings
20x Mountain Climbers

Repeat 3x

Polar F11:
14:17
191 cals
179 HR max
163 HR avg

Nutrition:
Fat: 88g
Carbs: 293g
Fiber: 41g
Protein: 246g
Cals: 2892