boricuamason’s BodyBlog

Yesterday I set out to do two workouts in one day, something I haven’t tried before but was eager to see where my conditioning is.  I hit biceps at lunch and attempted to do triceps as well but due to gym congestion and time I was not able to, after work I went back to do legs.  Workout was a success and I am really feeling the soreness in the arms and legs, really hard to drag out of bed this morning too lol.  It was a good way to break up the week and the workout and to test your stamina as well.

The one issue with legs that I have been struggling with is my squat/leg press ratio, is it normal to leg press way more the what you can squat?  Squats and me have never really been great friends, but these last few months things have gotten better.  I really focus on my form and even go so far as to do a practice set to know make sure I come down far enough to maximize the exercise.  The most I do is 185 for 8 reps and those are a good 8 reps where I feel like my body is going to explode when I’m done, but on leg press I’ve gone as high as 6 plates on each side.  Now is know the positioning of the leg press allows you to push more weight but I didn’t think it would be that much of a difference.  Thoughts?

Figured I would get in a late lunch and hit the gym after 1, thinking that the gym would be empty.  But as luck would have it another group of guys thought the same thing and guess what they were doing arms too lol.  I was able to get in biceps but triceps was not going to happen, they were doing a 4 exercise circuit between the 4 of them using all of the triceps machines.  I just laughed, finished up and headed back to work only to realize that I left my keys at the gym.

Yes I was very close to being that guy that forgot to use clips, I knew that working out without a partner would catch up at one time or another.  I was working on the shoulder bench, which is not the easiest bench to lift off and re-rack the weight.  On my last set, last rep my left arm gave up and I missed the rack and my arm came down.  Fortunately I was able to catch the plate before it slid off and someone came over to help out but I was really really embaressed at what happened.  But I guess it happens to everyone at one time or another, I am just glad that no one was hurt.

Shoulder Press - 3×8 135
Side Laterals - 3×10 25
Front Raises (Cable) 3×10 30,40
Rear Raises - 3×10 30

The good thing about having a metro membership is that when you are getting bored at one place you can switch to a different location.  I went back to the original location and it was great to be back there, not overcrowded, weights were very organized and no vendors to be found anywhere.  Yes one of our locations has local businesses set up tables and add to an already overcrowded gym, feel like you are in a mall rather then a gym sometimes.

Anyway I had a great workout and I am already feeling the good soreness you get afterwards.

Bench Press - 10,8,6  175, 185, 195
Incline D-Bell Press - 10,8,8  65
Incline Flies - 12,10,10 35-40
Cables Crossovers - 3×12 40,50,60

Perhaps this has happened to you.  When I’m driving to the gym I know what routine I am going to do and visualize every step of the way as far as how much weight I want to lift, sets, reps. etc..,.  But then you get to the gym and you are ready to get started you have to play the waiting game because it seems that fate would have it that a slew of people want to do legs on the same day.  My gym is pretty big but they definitely failed in the planning department when they thought that 2 squat racks and 1 leg press was enough for everyone.  After leg extensions, I waited a few minutes for a squat rack then 3 people jump on the leg press and by this point after waiting for the squat rack I had it and just left.  I really hate that I let it get to me so much but I always had an issue with patience and waiting for stuff at the gym, I like to get in, do my workout and get out.

Last week the groundhog didn’t see its shadow and people were crying because of six more weeks of winter.  Well not here in Charlotte!  Since the rodent popped its head out, we’ve had a streak of days in the 60’s and its a beautiful thing

Yesterday was legs day and was feeling a little sadistic so I did supersets of walking lunges and calf raises to end the workout.  I needed a standing 8 count after each set, after I was done I was completely exhausted and the legs were jelly but left with a sense of satisfaction, accomplishment and nausea lol.

Leg Extensions: 3×10 130
Squats: 3×10 175, 185 (note: never realized how important bar placement is for squat, if it doesn’t feel comfortable re-rack and find the right spot on your traps.  Trust me your back and legs will thank you!)
Leg Press: 3×10 450
Walking Lunges 3×10 35
s/set Calf Raises 3×12 140

I love working out my back, something that I look forward to on a weekly basis except lately whenever I’m ready to do back something comes up.  Not this week, I was going to hit it and hit it hard to make up for the misses sessions.  I read this article some time ago and wanted to try this workout.  It was a very intense workout and there was a time that I felt like lunch was going exit at any moment, but that’s when you know that you are working hard!  This was one of the better workouts that I have sampled on bb.com and would recommend it to anyone that wants to hit the lats hard.  Even as I type I feel the soreness growing in my lats and forearms, good thing its legs day and not biceps.

Yesterday was shoulder day and I threw in triceps, my schedule makes the 5 day workout routine rather difficult so I am cutting back to four days.  So it will look like this:

Monday: Shoulders & Triceps
Tuesday: Back & Abs
Wednesday: Legs
Thursday: Chest & Biceps

10-15 minutes of cardio before each workout.

I alternate weeks with how heavy I want to go, for instance this week I will attempt more weight for less reps but I do not have a partner so I can only push so far and next week the focus will be on reps.  It’s been a long term goal to do seated military presses with 135 and recently I have been able to work with that weight without a spot, not for many reps but just getting over the mental hurdle of lifting the weight.  Last night on my last set I got 8 reps with no spot and it felt great!!  The rest of workout was just as good and I left the gym in a great mood and looking forward to tonights back workout!