dirennat’s BodyBlog

db bench 60×12/65×10/70×8 supersetted with wide grip pulley rows 135×6/125×8x8

one arm db press on a swiss ball one arm at at time 55×8x8×8 supersetted with widegrip pulldowns 135×12x10×10

cable rows 60×14/70×10x8 supersetted with rope cable straight arm pulldowns 70×10x10×10

deads 135×5x5×5 supersetted with swiss ball crunches 9×9x9.  I stretched for about 10 minutes after this workout and really concentrated on stretching my pecs and lats.

Arnold presses with kettlebells 25×12x10×8 supersetted with Medicine ball circles 7×7x7 each side

bent arm laterals 15×9(drop set with 12lbsx7)/15×8(drop set with 12lbs x7)/15×7(drop set 12lbsx6) supersetted with med ball btw legs leg tucks 12×11x10

rear laterals on the machine 105×8/95×8x8 supesetted with rotator cuff laterals 12×8x7×6

single arm db zottman curls standing on one leg 25×9x9×9 supersetted with cable tri xts 70×13x12×11

onearm facing away from cable station curls 70×6/60×9x9 supersetted with one arm tri xts 70×9x9×8

stretched.  I weighed myself today and weigh 201.4!

I read somewhere that varying rep ranges helped muscle grow so I tried doing some higher reps today. My legs felt really pumped by the end of the workout which felt amazing.  I also once remember reading that high rep squats released growth hormone naturally and that higher reps were beneficial for building muscle as the time under tension increased.  I think it was an article in Ironman magazine that I remember reading those statements in and that was the inspiration for todays workout.

squats 135×21x14×20 supersetted with db stiff deads 35×7x6×5

Goblet squats 55×12x10×8 supersetted with bb stiff deads 95×10x8×8

lateral jumps 15×14x13 supersetted with jumping lunges 3×3x3

seated calf raises 115×13x13×12 supersetted with cable wood choppers 70×9x8×6

I stretched my legs out decently tonight but cut it short as I had to go home.  I felt really good this workout, the intensity was not the highest but it was still intense. It felt like I did exactly what my leg muscles needed to grow and stretch.  It was quick with little rest periods btwn sets.  Yesterday in my blog I discusses how my elbow was hurting and I may try a high rep approach with my upper body for awhile.

Well today I looked in the mirror and finally saw a fitter me looking back.  I’ve lost about 13 pounds since the last week of September and I feel a lot better.  I still want to lose some more bodyfat so I’m going to tighten up on my diet a tad more.  I feel great even though lately on some days I’ve felt really run down.  Today is usually my light chest and back day but I was really careful to keep it light and monitor my right elbow as it’s been bothering me lately.  I really feel it this week but have had a minor ache for the last month.  I may have to lighten the weights and be really diligent about warming up my elbow before my workouts and icing it after my workouts.

db incline bench 60×9/70×7x7 supersetted with close grip pulldowns 145×9x7×7

flat bench db press 60×8x7×7 supersetted with wide grip bb rows 135×7x8×6

machine flyes 135×8x7×7 supersetted with straight arm lat exts 70×8x8×7

swiss ball back exts 8×8x8 supersetted with oblique v ups 9×11x9

I stretched lightly after my workout and felt really good, even though my workout wasn’t the most intense it was still productive and I was happy that I was disciplined and experienced enough to back off on the intensity considering my aching elbow.  For the next little while I’m going to try and stick to exercises that don’t aggrivate my elbow.

So I missed training my back and chest yesterday but didn’t feel to guilty about it as I actually wanted to take the whole weekend off to let my body recuperate.  I’m so used to working out though that I had to sneak in a workout today.  I did a little light circuit, nothing major but more for psycological benefit.  My right elbow has been hurting me a bit lately and on the diet side I’ve still been strict but this weekend, I had a little too much calories.  I’m not going to beat myself up about it as I’ve made some real progress.  I’m about 3 to 4 pounds away from my goal weight which I set for the end of November.  I have two weeks to dial it in.

5 circuits of standing db presses 35×35x35×30x30, db curls 30×30x25×25x25, closegrip pushups, situps/v-ups/frog crunches/upper ab v ups.  Added a light stretch.

Squats 135×20/165×12/185×10 supesetted with single leg stiff deads 25lbs each hand 9×8x8

Db walking lunge 35sx7×6x6 supersetted with lying leg curls 90×10x10×10

standing hurdle jumps 6×4x4 supersetted with free hand squat jumps 4×3x3

seated calf press 270×13x13×13 supersetted with decline leg raises 9×8x7

I performed a good 10-15 minutes of stretching for my legs.

Incline bench 135×12/155×9x8 supersetted with widegrip palms face each other pulldowns 135×12x11×11

flat db bench 60×8x7×7 supersetted with db rows 60×78x7×7

plyo pushup 9×8x5 supersetted with close grip cable rows 135×11x9×8

back extensions 25×10x10×10 supersetted with hanging straight leg raises 6×5x5

skipped rope and shadow boxed for 12 minutes

So last night my buddies and I had a funder raiser for a close friend of mine and I was mingling with people I hadn’t seen in years.  I started out having a couple of beers, then a brandy after dinner and some bourbon later.  This morning I had the worst headache and my stomach wasn’t feeling good.  I managed to drag my hung over ass to the gym.  I thought I’d be able to get through a good workout but as time went on I felt worse and worse.  By the end I couldn’t wait for my workout to be over and now I’m home feeling like total ****.

One arm barbell against the wall presses 25×13/35×10x10 supersetted with weighted crunches 10×10x10

laterals 25×8x8×7 supersetted with ab roll outs 8×8x8

High pulley rows for my rotators 70×8x7/60×8

kettle bell curls 8×8x8 supersetted with tri exts 120×8x8×8

overhead cable curls 60×8x10×8 supersetted with straight bar tri reverse exts 108×8x8×7

light stretching.

Flat bench 155×12/175×8/185×5 supersetted with close grip chins palms facing me 5×5x5

Incline db bench 60×8x6×6 supersetted with wide grip rows 115×9x8×7

pushup with a knee up 9×9x8 supersetted with high wide grip cable rows 135×8x8×7

deads 135×6x5×4 supersetted with knee ups holding a med ball btwn my legs 12×10x10

stretching.  This was a great workout and I can see I’m adding some size along with losing body fat.

Machine squats 90×12/140×10x10 supersetted with db deads 50×8x6×5

Goblet squat 55×10/60×8x8 supersetted with lying leg curls 90×10x10×10

One legged squats balanced by straps 6×5x5 each leg

seated calf raises 115×15/135×12x12 supersetted with russian twists 55×10x8×8

stretching.