The Joker’s BodyBlog

Day 4
Delts/Traps/Calves:
Exercise:

Delts:

• Seated BB Military Press:
  • 95×10
  • 95×10
  • 95×10
  • 95×10
• Rear Delt Cable Fly:
  • 3 sets of 10
• Standing BB Military Press:
  • 95×8
  • 95×8
  • 95×8
  • 95×8
• Cable Laterals
  • 3 sets of 10
• BB Upright Rows
  • 40×10
  • 40×10
  • 40×10

Traps:

• Smith Machine Shrugs:
  • 3 sets of 10
  • 3 sets of 6

Calves:

• Calf Raises on Leg Press:
  • 3 sets of 10, 12, 15
• Donkey Calf Raises:
  • 3 sets of 10, 12, 15

Rating:

Preworkout Supplements:
One Sample of Prolab Nitro Fire

Pull Day - Strength Emphasis:
Exercise:

Back:

• Reverse Grip Lat Pulldown:
  • 6 or so sets, random rep ranges
• Seated Cable Rows:
  • 3 sets, 8 reps
• Deadlifts:
  • 3 sets, 5 reps, really light weight (lower back felt fine)
• Single Arm Cable Rows:
  • 3 sets, 8 reps
• Rope Rows (something I learned while watching vids of Jay Cutler):
  • 3 sets, 8 reps

Shoulders:

• Cable Upright Rows:
  • 3 sets, 12 reps
• DB Rear Delt Flyes:
  • 3 sets, 8 reps

Traps:

• Machine Shrugs:
  • 5 sets, 12 reps

Biceps:

• Single Arm Cable Curls, Ronnie Coleman style:
  • 4 sets, 30 reps

Push Day - Getting back on the grind after injury:
Exercise:

Chest:

• Smith Machine Bench Press:
  • (LEVEL 1 INCLINE)
    • BAR+1 PLATE PER SIDEx12
    • BAR+[size=1]140×12
    • BAR+[size=1]140×12
  • (LEVEL 2 INCLINE)
    • BAR+1 PLATE PER SIDEx12
    • BAR+1 PLATE PER SIDEx12
    • BAR+1 PLATE PER SIDEx12
• Cable Crossovers:
  • 15×12
  • 15×12
• Cable Butterfly:
  • 15×12
  • 15×12

Shoulders:

• DB Shoulder Press:
  • 45×12
  • 45×12
  • 45×12
  • 45×12
  • 45×12
  • 45×12

Triceps:

• Rope Pulldowns:
  • 30×12
  • 30×12
  • 30×12
• Overhead Rope Extensions:
  • 40×12
  • 40×12

Italics Denotes Warm-Up Set
Bold Denotes Personal Record

PWO Nutrition:
2 Scoops DE Whey (46g P ; 5g C ; 2g f ; 3g F)
2 Natures Valley Granola Bar (4g P ; 29g C ; 2g f ; 6g F)

Water Intake:
1.5 Gallons

Rating:

Comments:
Lower back was holding up good…. carryin the plates around sucked though, still achy.

Preworkout Supplements:
One Sample of Prolab Nitro Fire

Pull Day - Strength Emphasis:
Exercise:

Back:

• Reverse Grip Lat Pulldown:
  • 6 or so sets, random rep ranges
• Seated Cable Rows:
  • 3 sets, 8 reps
• Deadlifts:
  • 3 sets, 5 reps, really light weight (lower back felt fine)
• Single Arm Cable Rows:
  • 3 sets, 8 reps
• Rope Rows (something I learned while watching vids of Jay Cutler):
  • 3 sets, 8 reps

Shoulders:

• Cable Upright Rows:
  • 3 sets, 12 reps
• DB Rear Delt Flyes:
  • 3 sets, 8 reps

Traps:

• Machine Shrugs:
  • 5 sets, 12 reps

Biceps:

• Single Arm Cable Curls, Ronnie Coleman style:
  • 4 sets, 30 reps

Italics Denotes Warm-Up Set
Bold Denotes Personal Record

PWO Nutrition:
2 Scoops DE Whey (46g P ; 5g C ; 2g f ; 3g F)
1 Natures Valley Granola Bar (8g P ; 58g C ; 4g f ; 12g F)

Water Intake:
1.5 Gallons

Rating:

Comments:
Nitro Fire sample kicked ass! That is all.

Push Day - Getting back on the grind after injury:
Exercise:

Chest:

• Smith Machine Bench Press:
  • (LEVEL 1 INCLINE)
    • BAR+1 PLATE PER SIDEx12
    • BAR+[size=1]140×12
    • BAR+[size=1]140×12
  • (LEVEL 2 INCLINE)
    • BAR+1 PLATE PER SIDEx12
    • BAR+1 PLATE PER SIDEx12
    • BAR+1 PLATE PER SIDEx12
• Cable Crossovers:
  • 15×12
  • 15×12
• Cable Butterfly:
  • 15×12
  • 15×12

Shoulders:

• DB Shoulder Press:
  • 45×12
  • 45×12
  • 45×12
  • 45×12
  • 45×12
  • 45×12

Triceps:

• Rope Pulldowns:
  • 30×12
  • 30×12
  • 30×12
• Overhead Rope Extensions:
  • 40×12
  • 40×12

Italics Denotes Warm-Up Set
Bold Denotes Personal Record

PWO Nutrition:
2 Scoops DE Whey (46g P ; 5g C ; 2g f ; 3g F)
2 Natures Valley Granola Bar (4g P ; 29g C ; 2g f ; 6g F)

Water Intake:
1.5 Gallons

Rating:

Comments:
Lower back was holding up good…. carryin the plates around sucked though, still achy.

Also changing up the split a bit:

Push
Cardio
Pull
Cardio
Rest
Legs
Cardio

Push Day - Strength / Shoulder Emphasis:
Exercise:

Shoulders:

• DB Shoulder Press:
  • 45×12
  • 45×10
  • 55×6
  • 65×3
  • 75×1
  • 85×5
  • 90×5
  • 90×4
• Smith Machine Shoulder Press:
  • BAR+110×5
  • BAR+130×5
  • BAR+150×3

Chest:

• Smith Machine Bench Press:
  • (LEVEL 1 INCLINE)
    • BAR+140×5
    • BAR+160×5
    • BAR+180×5
  • (LEVEL 2 INCLINE)
    • BAR+180×5
    • BAR+200×5
    • BAR+200×5
  • Cable Crossovers:
    • 30×5
    • 35×5
  • Cable Butterfly:
    • 25×5
    • 30×5

Triceps:

• Single Arm Tricep Pulldowns (PALM FACING AWAY):
  • L: 25×5 -> 20×5 -> 10×5 R: 25×5 -> 20×5 -> 10×5
  • L: 25×5 -> 20×5 -> 10×5 R: 25×5 -> 20×5 -> 10×5
• Overhead Tricep Extensions:
  • 50×5 -> 40×5 -> 30×5
  • 60×5 -> 50×5 -> 40×5
• Single Arm Tricep Pulldowns (A-TRAINER GRIP):
  • L: 35×5 -> 30×5 -> 25×5 R: 35×5 -> 30×5 -> 25×5
  • L: 45×5 -> 40×5 -> 35×5 R: 45×5 -> 40×5 -> 35×5

Italics Denotes Warm-Up Set
Bold Denotes Personal Record

PWO Nutrition:
2 Scoops DE Whey (46g P ; 5g C ; 2g f ; 3g F)
2 Natures Valley Granola Bar (4g P ; 29g C ; 2g f ; 6g F)

Water Intake:
1.5 Gallons

Rating:

Preworkout Supplements:
None.

Pull Day - Strength Emphasis:
Exercise:

Back:

• Reverse Grip Lat Pulldown:
  • 100×5
  • 120×5
  • 140×5
  • 160×5
  • 180×5
  • 200×4
• Iso-Lateral Machine Low Row:
  • [25 PER SIDE]x5
  • [1 PLATE PER SIDE]x5
  • [2 PLATES PER SIDE]x5
  • [2 PLATES PER SIDE]x5
  • [3 PLATES PER SIDE]x3

Shoulders:

• Cable Lateral Raises:
  • L: 20×5 R: 20×5
  • L: 20×5 R: 20×5
• DB Rear Delt Flyes:
  • 30×5
  • 35×5

Traps:

• Smith Machine Shrugs:
  • BEHIND THE BACK
  • BAR+[2 PLATES PER SIDE]x5
  • BAR+[2 PLATES PER SIDE]x5
  • BAR+[2 PLATES & 25 PER SIDE]x5
  • BAR+[2 PLATES & 25 PER SIDE]x5
  • BAR+[2 PLATES & 25 PER SIDE]x5

Biceps:

• Single Arm Cable Preacher Curls:
  • L: 60×5 R: 60×5
  • L: 65×5 R: 65×5
  • L: 70×5 R: 70×5
  • L: 75×5 R: 75×5
• DB Hammer Curls:
  • L: 45×5 R: 45×5
  • L: 50×5 R: 50×5

Italics Denotes Warm-Up Set
Bold Denotes Personal Record

WO Nutrition:
Water

PWO Nutrition:
2 Scoops DE Whey (46g P ; 5g C ; 2g f ; 3g F)
2 Natures Valley Granola Bar (8g P ; 58g C ; 4g f ; 12g F)

P = protein
C = carbohydrate
F = fat
f = fiber

Water Intake:
1.5 Gallons

Rating:

Comments:
The Redline I drank yesterday is STILL kicking in today.. I dunno how but it is… I could only sleep 3 hours last night… and when I woke up I had good energy to hit the gym..

Also I am going to stop taking all supplements except whey/multi/fish oil. At the very least for a month… possibly forever.

Preworkout Supplements:
One Serving CL Green Magnitude
1.8g Beta-Alanine (Giant Nutrition ProCarnosine)
One VPX Redline RTD Green Apple

Push Day - Strength / Shoulder Emphasis:
Exercise:

Chest:

• Smith Machine Bench Press:
  • (FLAT)
    • BAR+90×12
    • BAR+90×10
    • BAR+110×6
    • BAR+140×3
    • BAR+160×1
  • (LEVEL 1 INCLINE)
    • BAR+180×5
    • BAR+200×5
    • BAR+220×5
  • (LEVEL 2 INCLINE)
    • BAR+180×5
    • BAR+230×5
    • BAR+250×2

Shoulders:

• DB Shoulder Press:
  • 80×8
  • 85×5
  • 90xFAIL
• Smith Machine Shoulder Press:
  • BAR+90×5
  • BAR+140×5
  • BAR+160×3

Tris:

• Overhead Tricep Extensions:
  • 70×5
  • 70×5
• Single Arm Tricep Pushdowns:
  • L: 3 sets of 5 R: 3 sets of 5

Italics Denotes Warm-Up Set
Bold Denotes Personal Record

WO Nutrition:
Water

PWO Nutrition:
2 Scoops DE Whey (46g P ; 5g C ; 2g f ; 3g F)
2 Natures Valley Granola Bar (4g P ; 29g C ; 2g f ; 6g F)
1.8g Beta-Alanine (Giant Nutrition ProCarnosine)

P = protein
C = carbohydrate
F = fat
f = fiber

Water Intake:
1.5 Gallons

Rating:

Comments:
Great workout but mixed up the order by accident… i’m supposed to do shoulders first today… dammit… but boy did the 80s feel light… only supposed to do 5 on those but when i’m in the zone, you just keep going .

90s owned me though LOL .

The weight i’m pushing on the Smith for chest is getting up there…… almost 3 plates …

The VPX Redline RTD….. tastes good (a lot like Syntrax Nectar Apple Ecstasy), bitter aftertaste though. I was breathing like a maniac (even though I wasn’t tired ) 45 minutes into my workout though…. take it with caution!

I’ll be writing a more thorough, but still brief, review in the supp section.