dirennat’s BodyBlog

Still a little sick but I seem to be getting over it.

Flat bench press 135×10 155×10 185×8

db incline press 55lbsx 8 reps x 3 sets

Clean and press 95lbs 3 sets 5 reps

lateral raise/front eccentric descend 15lbs 3 sets 8 reps

dips bodyweight 3 sets to failure

pullover and press 55lbs 2 sets supersetted with cable twists for abs 3 sets

Interval cardio on treadmill 20 minutes.

Felt like $hit today. I have a bit of a cold but still had a decent workout.  I just lightened things up and went at any easy pace.

close grip chinups with palms facing me  bodyweightx6,6,4

widegrip lat pulldowns 100lbsx12×10x8

db rows 50lbsx8×7 45lbsx8

back extensions holding a 25lb plate supersetted with decline situps pushing a medicine ball off my chest at the top of the movement for 3 sets.

Alternate db curls 30lbsx8×7x5

close grip cable curls 3 sets.

Elliptical trainer for 20 minutes.

flat bench press 135×10, 155×10, 175x 10

Swiss ball alternate db presses 45lbs x 3 sets

Push press 85lbs x 3 sets

lateral raises with kettlebells 3 sets

tricep extensions straight bar 3 sets

one arm overhead tri extensions standing on one leg 3 sets

bridges with alternate arm and leg in the air 3 sets.

Squats 135 lbs x 2 sets and 1 x155 lbs supersetted standing dumbell stiff legged deadlifts with 20lbs

Step ups 3 sets 15, 12, 12 supersetted with leg curls

Jump squats using bodyweight 2 sets

calf presses 90lb supersetted with crossover crunches 3 sets.

ran at 5.5 on treadmill for 10 minutes then did eliptical trainer for 310 minutes. I was fatiqued when doing cardio today.

Deadlifts 3 sets, 90lbs, 110lbs, 130lbs

Chinups, wide grip 3 sets, bodyweight, 6 reps

close grip cable rows, 3 sets

Barbell rows 115lbs, 3 sets

Barbell curls 65lbs, 3 sets

zottman curls standing on the opposite leg, 2 sets 20lbs

Leg raises with a medicine ball between my legs, 3 sets

interval spinning on lifecycle for 15 minutes.

Changed my routine again today. I was sick of doing the full body things. So I decided to go back to a more traditional bodybuilding routine but will still incorporate sports specific and explosive movements to keep me agile but while adding a bit of ripped mass.

Flat bench 3 sets

Incline DB presses 3 sets

One armed kettlebell snatches 3 sets

laterals 3 sets

Close grip benches 3 sets

Tricep extensions 3 sets

Decline situps with a twist 3 sets

Did 20 minutes of interval running on the treadmill.

1. front squats supersetted with db one legged deadlifts 4sets

2. Incline bench presses supersetted with close grip chins 4 sets

3. Back extensions supersetted with kettlebell presses 4 sets

4. Leg raises 4 sets.

Hey guys, I did a home workout yesterday which I’m feeling the effects of today. Mind you, I haven’t been religious about going to the gym for the last 3 weeks so my soreness isn’t really a good indicator of the efficiency of this home workout.  But anyway, I think it’s a quick and effective routine when trying to come back after a long layoff or you can’t make it to the gym. I did a non stop circuit of hobbet squats with a db ( that’s what I think they’re called), pushups, db rows, ab bridges, and kettlebell swings all for about 30 reps.  I went through this circuit 3 times with maybe a rest of just less than a minute between circuits.   Stay tuned folks.