boricuamason’s BodyBlog

I really don’t know where those 2.5 pounds went, I really don’t understand.  I’m putting on size and it’s pretty visible but yet I lose 2.5 pounds, yes I am upset because it took almost 3 weeks to gain that. 

I hit the gym Friday through Sunday and it was great, I’ve been doing 3 day routines and alternating one to two days off in between.  This way I get to work each body part twice a week, since I have been following this routine I have already gained 3 pounds and increased my strength.  Saturday I squatted 225 for 6 reps in back to back sets and if you have read my previous blogs about squats you know that this is a big accomplishment for me.  Today and tomorrow will be off days for me and my flag football league starts tomorrow night.

 Thanks to the daily bloggers for all of the stories of accomplishment and motivations, it really helps when you are trying to get motivated to work out.

After working hard Mon-Wed, I took yesterday off to rest and relax and not get hurt.  Here at work we have a foosball table in our breakroom and we get into some intense games, well yesterday I hit my knee cap dead center on the corner of the table.  I saw the stars, moon and even pluto when that happened and I was down for the count, the table is really nice so it has edged corners and it felt like a spear.  Of course when this happens I am thinking to myself, with all the weight I push at the gym a dang foosball table takes me out!  My right knee which is the victim in this tragedy has always had a knack for getting in the way of furniture and the ground, it seems like it wants to be a tough guy with immovable objects.  Fortunately I am moving better today and there was no serious injury but for a few hours I couldn’t move the knee around to much.

That’s how I feel everytime I walk into the gym and the mission is to get the best workout that I can.  Last night was Chest and Back, total of 25 sets and some new PR’s as well.  For the most part it became a heavy night, I don’t really decide on what I am going to do with weight until after the first set or two.  As the night progressed I got increasingly stronger and was feeling the burn and pump with each set, the highlight of the night was the last two exercises, I did d-bell rows with the 100’s for 8 reps and I deadlifted 275 for 4 reps.  I am taking off today and getting back in tomorrow night, I am making great progress but I am also afraid of overduing it and risking injury which is what has happened to me in the past.

Song of the night was Rock and Roll - Led Zeppelin, that came on while I was attempting 100 on the d-bell rows.  I have 101 songs on my Gym playlist and I just let it run on shuffle and sometimes the right song starts up when I need some extra motivation.

Here are the details of the workout:

Exercise       Sets Reps  Weight
Bench Press      5 12,8,6,5,5 135,185,195,205,205
Incline Press      4 10,6,5,3  155,165,175,185
Pullovers           4 10,10,8,6  70,75,80,85
Wide Grip Chins 5 10,10,10,9 -
D-Bell Rows       4 10,8,8,8  80,90,100,100
Deadlifts            3 10,6,4  185,225,275

That is what my friend at the gym yelled over to me when he saw me squatting 135, granted it was my first set and all but he was intent on getting me motivated to improve my squat.  Next set I went up to 175 then I got yelled at again lol and said ok 225 it is, 3 sets of 5 later I was happy that I pushed the envelope.  I have always been timid with squats and it’s been more mental then anything, it seems that is the only exercise where I am thinking through the whole movement, whether I have the bar across my back in the right place, are my legs spread apart enough, am I coming down enough, etc.,.,.  Yesterday I broke that train of though and just did it and it was good and I really need to get my legs caught up with my upper body lol.

The rest of workout was just as intense, totalled 76 steps in 4 sets of walking lunges with 35lb d-bells.  I went up to 255 for 7 reps on stiff leg deadlifts, all in all it was a great night and I’m looking to getting back in there tonight.

Also kudos to the bb.com store, I ordered SP250 yesterday afternoon and while I was writing this blog the fed ex delivered it, now that is service!

 Song of the night on my iPod was Epic by Faith No More, really good song to get motivated to.

Started Week 2 of the new workout and we are still moving along nicely, clean and press are still a biznatch to do but it’s gotta be done.  Got on the scale this morning and checked in at 163.5, so progress in that area is still going in the right direction.  The knot in my trap is still a little sore but it did not bother me while working out last night, i’ll be doing legs tonight let’s hope that squats are friendly to me today.

It’s been a long time since I max out on the bench press and I got a wild hair yesterday and decided that it was time.  I’ve been having really great workouts these past few weeks and felt really strong.  I maxed out at 255 for 1 very hard rep but it was well worth it!  The key for me was not getting worn out to early but warming up just enough so I wouldn’t get hurt.  I started with 135 for 7, then 175 for 3, 195 and 205 for 2, then I jumped to 225 and increased 10 pounds at a time until I topped off.  I headed over to the incline, no plans on maxing out there but I was in a good place and had a spotter so I took advantage and got 205 for 5 reps.  It was a great night and I am very happy with my accomplishments but then of course I slept wrong and have this severe knot in my left trap that has me moving like a robot this morning.

Yesterday was my legs and lower back workout, fewer exercises then the previous day but just as hard.  Started out with squats where the love/hate affair continues with no end, it was a so so performance but I have to keep plugging away at it.  Did some walking lunges and walked right into a protein fart cloud and damn near fell over, man that was brutal!  Did leg curls, standing leg raises and then hit one of my favorites, stiff leg deadlifts!  I started at 185 and worked up to 225 for 8 reps, a personal best!!!  But I really need to start breaking out the belt again, I don’t want to risk an injury while I’m making all of this progress.  I ended the workout with supersets of hyperextensions and crunches, walked out satisfied and pumped.

Yesterday was an epic set day, 10 exercises and a total of 37 sets, by the end of the workout the tank was on E and the light was blinking but it was well worth it.  I think I have only tried clean and press once in my life and that was a very long time ago, I have to say that this was the hardest exercise that I have ever done.  I started with 95lbs just so I can get familiar with the technique and I didn’t move the weight higher then that until the last set.  There is just so much that goes into that exercise that you feel it everywhere with each rep.  The weight didn’t feel heavy but the muscle fatigue factor is huge, but the end of each set I just wanted to throw the bar and curse at it lol and that was just the first exercise.  I am really liking this new program, takes a long time to get through each workout but your whole body is worked.  I also set a personal best in seated d-bell curls, 50lbs for 3 reps, arms felt really really good after that accomplishment.  I received my Gaspari Nutrition started pack yesterday so I will try SP250 today and see how my stomach reacts to it, I have read many great reviews about SP250 so I am looking forward to trying it.

Barbell Clean & Press    4    10,10,10,8   95,105
D-Bell Lateral Raises     4     12,10,8,8    20,25,30,30
Heavy Upright Rows      3     10,6,6         95, 105,115
Push Press                  4       6,4,4,2      115,120,125,135
Standing Barbell Curls   5     15,10,8,6,6  45,75,85,95,95
Seated D-Bell Curls       4     10,8,6,3      35,40,45,50
Close Grip Press          4      12,10,8,6    135,145,155,165
D-Bell Tricep Extension 4       8,10,12,14  80,70,65,60
Wrist Curls                   3      12,8,8         60,70
Reverse Wrist Curls      2       12,10          45,55

Got on the scale this morning at 162, only up a half pound from last week but at least it is in the right direction.  Yesterday I started a new routine that I am going to try for 6 weeks, it’s a three day rotation and I should be able to hit every body part twice a week.  In the beginning my shoulder was a little tight but I got over that by the third set of bench press.  Did regular dead lifts for the first time in years and that felt pretty good, but I think the most challenging exercise was getting 50 chins.  Not 50 straight but getting to 50 in the least amount of sets, took me 6 sets which is a good start.  I broke it down into sets of 10 but the 4th set was a struggle, good thing for the wrist wraps. 

 Overall the workout was excellent and I felt a good pump and my muscles twitching for a few hours.  It was good to see my wife working really hard as well, she works harder then I do sometimes so that keeps me motivated as well.  On a side note, during the epic battle with chin ups, I was blindsided by a protein fart, almost put me down walking into that smoke screen. lol

 Bench Press   5 sets  15,10,6,6,5   135,185,190,195,200

Incline Press   4 sets  12,8,6,6     135, 145, 155

Pullovers    4 sets   12,10,8,8   60,65,70,75

Wide Grip Pullups   6 sets   10,10,10,10,7,3

Bent-Over Rows  5 sets   12,12,10,8,7     95,105,115,125,135

Deadlifts  3 sets    10,8,6    185,205,225

Crunches  2 sets 25,25