biggunds’s BodyBlog

Have not felt good that last couple of days, my wife is sick and my son just got over a cold so I think I am going to take the rest of this week off and do a 7 day body cleanse to help rid of this cold and give my body a fresh start for next week. Does anyone have suggestions on which cleanse is the best.

15 minutes elliptical prelift 

Shoulder press (25×15, 50×12, 65×10, 80×8)

Side laterals (20×15, 25×12, 30×10)

DB Chest (40×15, 60×12, 75×10, 95×5)

DB Flyes (25×15, 35×12, 37.5×10)

DB French press (45×15, 55×12, 60×10, 65×8)

Cable press (130×15, 170×12, 190×10)

Crunches 100

Jumped rope 3 x 3minute rounds

Plyos 15 reps each set total of 18 sets

Stair sprints 5- 1:18, 5- 1:18, 5- 1:16

Suicide 5 with 30 seconds rest inbetween each.

Fell like I’m coming down with a cold, plus my wife and son are getting sick. Thinking about taking next week off of lifting because my son is having surgery on Wednesday and I need to be home with him Thursday and Friday. Plus, I’ve worked hard for the last 9 weeks and think it’s time to let my body recover. Does anyone think its a good idea to still go to the gym and do some light cardio (elliptical, bike etc) 4-5 days next week for about 30 minutes??

Yesterday I had a reaction to Nanox9 again. I took my first serving Sunday and I was fine, Monday I took my morning and preworkout serving and was fine, Tuesday I took my morning serving and broke out in hives on my arms. Wasn’t sure if it was my Nanox9 or not, Wednesday I took my two servings and was fine, Thursday I took my morning serving and broke out in hives again and it was worse both of my arms were completely covered and both of my quads were also. I don’t know if it’s something that is in Nanox9 but I have never had a reaction to a NO product before. I sold my bottle to my buddy because he has never had a reaction to it. I don’t know but I got a few samples of Andorox from MHP through work and it seemed to do an ok job today.

15 minutes elliptical pre lift

Hammer strength shoulder press (50×15, 100×12, 120×10, 150×8) Uprow 45lb plate x 15

Hammer strength rows (90×15, 160×12, 190×10, 220×8) 2 plates x 20

DB chest press (40×15, 55×12, 75×10, 95×5) DB flyes 30 x 15

Squats close stance (135×15, 155×12, 185×10, 205×8) R-DL 95×15

DB standing curls (25×15, 35×12, 40×10, 47.5×8) Reverse BBcurl 50×15

Cable press (120×15, 160×12, 180×10, 205×8) Cable overhead rope 80×15

Incline Crunches 60 reps consecitve

Hyperextensions (0×15, 25×12, 35×10, 45×10)

Jumped rope 3 x 3minutes

Stair sprints 5-1:42, 5-1:23, 5-1:18

Suicides 5-2:42

Jogged 1/2 mile for a cool down - 4:24

Sauna 10 minutes

Warm up tredmil 7 minutes

All exercises consist of reps of 15, 12, 10, 8/15

Shoulder press (hammer strength) / Upright row

50, 100, 110, 120/ 45

Hammer strength rows / Hyperextensions

90, 150, 170, 190/0

Dumbbell press/ DB flyes

37.5, 47.5, 60, 75/27.5

Squats/ Romain Deadlift

115, 135, 155, 175/ 95

DB curl/ Reverse Curls

27.5, 32.5, 37.5, 42.5/40

Cable press/ Rope overhead

80, 120, 140, 150+2 plates/80

Crunches 50

Hyperextension 50

Jogged 1 mile.

I am going to change up the cardio to the beginning because I realized that doing cardio after workout takes blood out of my muscles and I lose my pump. The whole point of using nitric oxide is to flood the muscles with blood, so it makes no sense to do cardio after lifting.

After yesterdays little mishap at the gym I did not eat to much yesterday and felt pretty bad this morning. So instead of doing my interval cardio I just used the elliptical for 40 minutes. I feel alot better now after getting some food in my stomach. I don’t know why but in the middle of the night I turned and felt a snap in my right forearm. Once I woke up this morning I noticed my right bicep hurts and feels like it’s strained. I dont know if they are related or not but I can’t afford an injury now.

Circuit training

3 x 15 reps with 2 minute rest after running

Standing Dumbbell Shoulder press 25, 35, 40

Pull downs behind head 60, 80, 90

Chest press 60, 90, 90

EZ curls 40, 50, 50

Cable press 100, 120, 120

Leg press 210, 250, 270

Lying Leg curl 60, 90, 90

Leg extensions 60, 90, 90

Standing calf raises 120, 180, 180

Crunches 20 reps 20, 20

Hyperextensions 20 reps, 20, 20

Run 2 laps

Yea for some reason I actually puked in the locker room after this one. Don’t know why the only thing I did different today was have half a redline extreme about an hour before I worked out?? Does anyone think that is why? or is it just a fluke?

Jump Rope 3minutes x 3 rounds 60 second rest

Plyos 12 sets of 10 reps 30 seconds rest

Jog 3 minutes x 3 60 seconds rest

Row machine 3minutes x 3 60 seconds rest

15 minutes sauna

Bike 10 minutes warm up

Circuit training 15 reps with 2 minutes rest between sets

Shoulder Press, 50, 90, 90

Pull Downs behind head 60, 80, 80

Chest Press 60, 80, 90

EZ Curls 40, 40, 40

Cable press 80, 110, 120

Leg press 210, 250, 290

Leg Curls 60, 80, 80

Leg ext 60, 80, 80

Stand calf raises 120, 160, 160

Crunches 0, 0, 0

Hyperextension 0, 0, 0

Jog 2 laps

Rest 2 minutes repeat

Sauna 15 minutes