biggunds’s BodyBlog

Today was kind of a downer. I over slept and missed my first class this morning. So I got up ate breakfast and did some things around the apartment. Then I went to the gym and was excited for some reason. I warmed up with 3 rounds of jump rope at 3 minutes each. Then did bench but after my first couple of warm up sets I felt like doing higher reps instead but decided to stick with what I had planned but for some reason my strength was not there today. Last week I did 205 for a final set of 10 so I went up to 225 on my last set and only got 3. So then I decided to go with how I felt and finish up with sets of 15 and up. Felt a huge pump in my chest and ran a mile after I got done but couldn’t keep it under 8 minutes. (8:14). I don’t know what happened but I am in a better mood now because my wife and I are closing on our first house this afternoon.

jump rope 3×3minutes

Flat BB bench 115xwu, 135xwu, 185×12, 205×11, 225×3??

Incline DB press 3×15 40, 40, 40

Cable Crosses 50×15, 60×15, 60×12, 30×25

Jogged a mile

EZ curls 2×20wu 3×12 20, 20, 40, 50, 60

Alternate DB curls 3×12 25, 30, 35

Precher BB curls 2×20 30, 40

DB overhead extension 2×20wu 3×12 30, 30, 50,60,70

Cable press 3×12 120, 160, 190

Reverse Grip extension 2×20 80, 80

Sauna 20 minutes

No cardio today because I noticed the last couple of nights at work I am tried and don’t want to eat or drink anything to just keep me awake. I was going to take Saturday off but I am going to get up in the morning and run for about 20 minutes. Overall the workout was good but I am completely exhausted already and now I have to go to work. YEA!!!????

Pulldowns 2×20 50, 70

Deadlifts 2×12 wu 3×12 135, 135, 185, 225, 275

T-bar rows 3×12 90, 115, 135

V-grip pulldowns 3×12 80, 90, 100

DB Shrugs 3×12 50, 60, 65

20 minutes Stairs (310 cals 84 floors)

Today I was tired most of the morning at school and was not feeling much like lifting. I was kind of nervous that today would be a bad workout. I took an Arson pill from Muscle Asyllum and it energized me. Today ended up being a very good workout and my back feels great.

7 minutes stairs warm up

Smith machine Shoulder Press 95×20 115×15, 135×12, 155×12, 175×7

DB Side Laterals 20×12, 25×12, 30×10

Seated Rear DB Raises 20×12, 25×12, 25×12

UpRows 50×12, 60×12, 70×10

Reverse Crunches Superset with SwissBall Twists 3×20

Bike Intervals 30 sprint 90 relax x 7 =14 minutes

10 minutes Stair stepper

Squats 2xwu 3×10-12 95, 135, 185, 205, 225

Leg extension 3×10-12 50, 70, 80

Lying Leg curls 3×10-12 50, 70, 90

Seated Calf raises 3×15, 90, 90, 90

20 minutes elliptical machine (237 calories)

Today’s workout was a good day. My legs were shaking so I figured I worked them out pretty good. I didn’t take very much time for rest periods maybe 75 seconds at most. I also focused really hard on the muscle I was training and really felt the burn during almost every rep. Over all an 8 out of 10

HIIT bike 20 minutes

BB flat press (20,15,12,12,10) 115, 135, 165, 185, 205

DB Incline (12,12,10) 40, 55, 65

DB flyes (3×15) 25,30,30

Crunches 3×20

Oblique mach 3×20 80

10 minutes stairs

DB flat press (focus on shoulders not chest) 4×15- 30, 40, 45, 50

Hammer Strength Mil press 3×15- 50, 60, 70

Seated DB Laterals 3×20- 10, 12.5, 12.5

Swiss ball crunches 3×20

Reverse Crunches 3×12

Up Rows 2×30- 30, 40

20 minutes bike (6.97 miles)

10 minutes elliptical

Partial Deads (Mid Shin) 4×15- 135, 185, 225, 275

Barbell Rows 3×15- 55, 95, 115

Pull downs 3×15- 75, 100, 125

DB curls 4×15- 20, 25, 25, 30

DB 1 arm preachers 3×15- 20, 25, 25

High Cable curls 3×15- 30, 40, 40

Cable Rows 2×30 - 50, 75

Jump rope 2 minutes jog 2/10 of a mile x 5 rounds

10 minutes on Elliptical

Squats (4×15) 115, 135, 155, 175

1 legged deadlifts (3×15) 45, 45, 45

1 legged leg curls (3×15) 45, 45, 45

Swiss Ball crunches (3×20)

Hyperextension (3×15)

Leg Extensions ( 2x 30) 20, 20

20 minutes interval bike ~5.9 miles