boricuamason’s BodyBlog

I changed up my schedule of when I take my weight gainer to the AM before work and with dinner.  Today was the second day I do this, so this morning I have my weight gainer and piece of cornbread and off to work I go.  Typically around 9:30 I’ll have a bowl of cereal, well today I completely forgot about it, so I head off to the gym at lunch and while in the middle of squats I am really really hungry, then it dawns upon me that I haven’t had anythign to eat since the cornbread.  Yes I have a lot of grey hair and only being 31 I didn’t think these could happen to me but they do lol, I did have a good workout though but was wiped out afterwards and my legs felt like jelly.

Squats: 3×10 235

Leg Press 3×10 495

Leg Extension 3×10 115

Leg Curls 3×10 120

Went back to doing a workout I got from a Lee Priest article I read a few years ago.  With each exercise you do 4 sets 6-8 reps, you want to pick a weight where you either just get to 8, if you get there to easy then its time to go up.  Only exercise I had to cut out was close grip bench, causes a lot of discomfort in my right wrist.  Feels good to not be tired, I changed to taking my weight gainer first thing in the morning and with dinner.  I take the NO-Xplode an house before working out, definitly feeling the difference and my weight has been consistently over 165.
Biceps:

Concentration Curls - 4×6-8 35,40

Standing Cambered Barl Curl - 4×6-8 85,95, 105

Preacher Curl - 4×6-8 75, 85

Standing D-Bell Curl - 4×6-8 35,40,45

Triceps

Skull Crushers 4×6-8 85, 95, 105

Pushdowns 4×6-8 190

Overhead D-Bell 4 x6-8 90

I slept 8 hours last night, woke up feeling tired and hit the gym anyway at lunch today.  Not sure if it was the fact that I was in the sun all afternoon yesterday playing golf and then hit the gym or just overall fatigue but its not fun.  Then halfway through the workout all I wanted to do was eat and sleep, got through the workout and was feeling very tired.  After I ate lunch I’m feeling a little more awake but I think I need an early night.  It was a good workout overall, didn’t have to go down in weight and got quality sets in.

Did chest today and my partner cancelled on me last minute, not a lot of fun when that happens.  Started with flat bench at 185 and stayed there for three sets, overall it was a good workout but having no partner to spot you limits how far you can push without risking injury.  I finished up the day with abs and some good food.

Bench Press: 3×8 185

Incline Bench Press:  3×8 145

Decline: 3×8-10 155,165,175

Incline Flies: 3×12 35

Flat bench flies: 3×10 35

When in doubt and you are having a rough week always fall back on your favorite body part to work out.  Today I did biceps and triceps and I felt way better than I have earlier this week.  Also its been one week now that I have been taking NO-Xplode, so I’m not sure if that made a difference as well.  Looking forward to finishing up the week strong!

Biceps

Standing cambered curls: 3×10 85

Preacher Machine: 3×8-10 125

Standing D-Bell Curls: 3×8-10 35-40

Concentration Curls on Preacher Bench: 3×10 30

Triceps

Pushdowns: 3×10 130,140

O/H D-bell press: 3×8 85

Incline Skull Crushers: 3×10 85,95

Kickbacks 1×15 25

Took yesterday off after Monday’s debacle, thought I was coming down with something because I felt like crap all day.  Slept well last night and went to the gym at lunch today to work on my back, and I couldn’t stop yawning and I had no drive whatsoever.  Went through the workout with moderate weight, I think I will get to bed a lot earlier tonight and regroup for tomorrow.

Well I knew the day would come when a bad workout to rear its ugly face and today was the day.  I had a rough night due to my allergies acting up at 3am, you know that itch you get in the back of your throat that makes your ears itch too?  I wrestled with that for a few minutes before taking Sudafed and then trying to go back to sleep, needless to say I have been struggling all day.  How bad was it?  Last week I did 3 sets of 10 at 185 on the bench, today I struggled to get 155 10 times and on incline I couldn’t get 135 for 10 reps.  I went through the whole routine with lighter weight but frustrated the whole time, tonight I’ll go to bed really early just to make up for last night and hopefully tomorrow I will have a better workout.

I admit it, I am one of those guys you see at the gym with a developed upper body and skinny legs.  This is partly due to genetics and laziness but I’ll say its more of the latter lol.  I was a sprinter for about 7 years and had good sized legs just from practice but after that was over I did nothing, casually skip leg workouts because I hated doing them.  Now after looking in the mirror and realizing I look like a cartoon that I needed to fix that, this year I have done more leg workouts than I have in the past.  And to top it off my girlfriend constantly gives me crap about working out my legs.  My legs aren’t week, they just don’t grow at all or just take a lot longer then my upper body.  Some of the changes I made was to throw legs right in the middle of the workout in between arms and shoulders, typically I would leave it at the end and just skip it.  Its been working out well so far and I see some progress, I guess part of the reason I didn’t work out legs is because I hate squats so I subbed them with hack squats which makes my back feel a lot better.  So after two months straight of leg workouts my leg press has increased 200 pounds and I actually look forward to working legs.

Hack Squat  3×10-12  225

Leg Press 3×10 495

Leg Extensions 3×10 125

Leg Curls 3×10 125

Single Legs Curls 3×10 30

Seated Calf Raises 3×10 90

Standing Calf Raises 3×10 140

Yes I know its a corny blog title but I figured I would stray away from the typical "Wednesday Arms" title for today.  The streak of great workouts continue, I can’t think of a better feeling in the gym then when you are in the zone and exercise after exercise you are getting the most of your muscles.  No partner today so it was me, my ipod and the weights, started with a warm up set of d-bell curls and then got right into the workout.  I perform 4 exercises for both biceps and triceps, 3 sets of 8-12 reps.

Biceps

Cambered bar curls 4×10-12  75-85

Seated d-bell curls  3×8 40

Preacher Machine 3×8-10 125

Concentration curls on the preacher bench 3×10 30

Triceps

Pushdowns 3×10-12 130-140 (not sure of the weight here though)

Skull Crushers 3×8-10 75,85  (my new favorite tricep exercise)

Overhead D-bell Presses 3×10 80

Kickbacks 3×10-12 25

Really good back workout today, got in there and started with wide grip pull ups, I went as wide as the bar allowed to get a really good stretch.  That jump started the rest of the workout, did a personal best on the bent over row machine and increased my weight in each exercise I did today and got 10 reps each time.  I’m hoping to take some progress pics today, been a mission to get those done.  I updated my workout and set some goals as well both short term and long term, take a look if you can and leave some feedback.  Take care!
Wide grip pullups: 3×10

Bent Over rows: 3×10  155

Dumbbell Rows: 3×10 75

Hammer Strength Pull downs: 3×10  140

Seated Rows: 3×10 140,150

Forearms:

Reverse Curls: 3×10 60

Wrist Curls 3×15 60