Changes

Leg, back and biceps work today. Still using the superset method and this is causing me to reach muscle failure a lot quicker…forcing me to work a lot harder…making the burn better and longer. Another change is no more smith machine for squats or lunges, just the squat rack and barbell…the only set back is not being able to comfortably move heavy weight at this time, but the positive spin on this is my form is has improved and I am going deeper with the squats…end result a really good burn in the quads and glutes. Anyway with enough yapping about changes…here are the numbers: 

Zurchers> 175×12/155×14/135×16 

Reverse lunges> 155×12/135×14/115×12 

One arm cable row>150×8/140×10/130×12 

Close grip pulldowns> 150×8/140×10/130×12 

Cable hammer curls> 100×8/90×10/80×12 

Preacher curls> 95×10/85×12 

Wrist curl> 55×20 

Standing calf raises> 320×10/300×12 

V-up with a twist> until failure 

Was able to burn through this routine in about an hour, all in all it was a good workout. 

I may come off as being an a@*hole for saying this but sometimes it is best not to speak while I am abusing my body, if you do speak…don’t tell me that squats are bad for the knees and lowerback, or ask me why I dumbbell press heavy weight. Bother me with bulls@#t questions or statements like those and I will ignore you or tell you piss off. Look because a particular exercise didn’t work for you don’t assume that it won’t for someone else…all genetics are not the same or better yet check your form…ps that is what the mirrors are "really for." Understand that if my ear buds are in and the ipod is cranked up…I can’t hear you. If you want to work in on a machine cool just ask…don’t stand around looking over my shoulder, cause i will slow my workout down just to get rise out of you and you will have to to deal with it. Yes I hate it when people bs with equipment, but I just work around and get back to it later…standing there watching me workout will not make me go any faster. Don’t get mad if your girl looks iat me or if I look at her…trust me I don’t want her…I am too old to be chasing after some young chick…that and my wife will jack me up for having the thought. Tell you what…Have her look at the ground when she enters the gym and wear a burka…that will solve your insecurty problems…telling me won’t; cause I will say something to piss you off. Respect my space and I will respect yours. Lift Heavy!!

Since I am back on night shift workout time is at a Premium. My first concerned is sacrificing  form and function just to get through my routine in a prescribe timeline…so screw it I’ll take the asschewing on being a little late getting back . Tonight I started heavy (as much my shoulder could move) at low reps and finish lite at high reps; now I know this is nothing new but it is the first time that I tried it…and I like it the burn…i like it alot. I thought that as the weight dropped it would get easier…hahaha yeah right…I think that it hurt more as the reps went up. I approached triceps different…rather than move alot of weight;  I kept the weight light and reps high. Here is the breakdown:

Chest and Triceps

InclineBenchpress:155×8/135×10/115×12/95×14

FlatBenchPress:155×8/135×10/115×12/95×14

DeclineBenchPress:155×8/135×10/115×12/95×14

DumbbellPulloverandPress:75×7/70×8/65×10

Triceps:

CableRopePushdown:50×30/40×20/30×15

TricepsPushown:50×30/40×20/30×15

TricepsExtension: 50×30/40×20/30×15

These tricep exercises were with little to no rest between them. Rather than work entire routine with the tricep rope I did one set then changed to the pushdown, then changed to the extension…result a good solid burn on all three heads of the triceps.

SkullCrushers:85×8/75×10/55×12/45×12

By the time I got to the skull crushers my triceps were done…but it was worth the pain. Keep lifting

This morning’s workout was a race against the clock, got through it in about an hour without sacrificing form or intensity…here is the breakdown.

Front squat: 95×8/115×8/135×8

Reverse lunge: 75×12/95×12/115×12 (barbell used)

One arm row:70×12/80×12/90×12

Close grip lat pulldown: 90×12/110×12 (2)

Cable hammer curls: 50×12/60×12/70×12

Preacher curls: 90×12/100×12

Wrist curls: 45×15 (barbell used)

Calf raise: 110×12/130×12

V-up w/twist: done until failure

Feeling the front squats right now…a nice slow burn.

As I stated in my earlier post a 4 mile run was in the works for this morning, after a good stretch I was off to the races…with iopd monitoring my pace and distance and the tunes blasting to distract me from the burning sensation in my gut, quads, glutes and calves…heck even my arms started hurting. The great thing about the Nike ipod system is that it counts down the distance completed automatically (you have to set the desired distance first). I am running…huffing and puffing…balls to the wall and when I notice that I had already pass the first quarter mile mark and the first song was still playing…i kept pushing harder…one mile complete…time 7:25…a personal best, talk about a massive stroke to the old ego haha I was able finish in 31:17 average of 7:47 per mile…not bad. Now there is something about running and taking a shat that goes hand in hand…either you go before..during, or after, well I was in the urgent after category; found a port o john…ensure it was usable..located the tp and then proceeded to drop about 5 pounds. Something about running that evacuates the bowels…hahaha!!!! Train hard

HaHa…feeling the leg workout from yesterday…it fricking hurts to sit down or get up…damn glutes!!! Yet it is a sensation that I have missed over the past few weeks ) Today was a foray into upperbody work…this would answer the question of how well the shoulder had healed and will it hold up under pressure…haha needless to say the shoulder was fine; no soreness after the routine. Here is the breakdown:

Dumbell press: 55×12/60×12/65×12

Dumbbell pullover and press: 55×12/60×12/65×12

Close grip bench press: 95×12/115×12/145×12

Military press (barbell): 95×12/115×12/145×12

Shrugs: 200×12/220×12

Laterals: 15×12/20×12/25×12

Skull crushers: 55×12/75×12/95×12

Triceps pushdown: 90×20/100×20 (2)

Ab worked consisted of crunches/toe touches and leg lifts untill failure.  Cardiwill consist of a four mile run later on tonight ( 12 hours ahead here in the baghdad) Have a good one.

I am back after a much needed break…put in work today and the shoulder is a pain free so far. Did a total body routine today hitting of legs, back, shoulders and abs. It felt so good to be back in the gym, being hurt gave me time to rethink my training methods, the way I lift, exercises used, and weight used. Prior to getting hurt I would rush through my routines, I lifted so heavy that my wrists/elbows and shoulders would scream after a workout…talk about snap, crackle and pop. The plan is to use weight that I can move for the entire routine without stopping to let the target muscle group to rest. Here is today’s breakdown:

Total body:

Squats: 135×12/205×12/225×12

Lunges: 95×12/115×12/135×12

Side lunges: 95×12/115×12

Bent-over barbell row: 135×12 (3)

Close grip lat-pull down: 120×12 (3)

Up-right row: 85×12/105×12

Preacher curls: 85×12/95×12/105×12

Reverse curls: 70×12 (2)

Calf raise:110×12/130×12

Side raise: until failure

V-up with twist: until failure

Will let ya know how the shoulder feels after the next workout…keep lifting

Remember Fast is steady and Slow is fast