dirennat’s BodyBlog

Wide grip pulldowns 3 sets

barbell rows 3 sets 115lbs

horizontal pullups lying below smith machine supersetted with db curls 3 sets

cable curls with rope supersetted with decline twisting sit ups 3 sets

Ran on treadmill at about 5.5mph with a 3 degree raise for 12 minutes.

Bench 135lbsx12, 165lbsx8, 185lbsx3, 205lbsx1, 225lbsx1, 185lbsx3

pushups switching hands on medicine ball 3 sets

Kettlebell swings 3 sets

Standing db arnold presses 3 sets

dips 3 sets

pullover and press 50lbs 3 sets supersetted with kneeups balancing on a swiss ball 3 sets.

Interval sprints on treadmill 20 min

Deadlifts 90lbsx12, 140lbsx10, 140lbsx10

Chins palms facing each other bodweight x 6 reps x8 reps x 4 reps

One arm kettlebell rows standing on the opposite leg 3 sets of 8,7,6 reps

Wide grip palms facing each other lat pulldowns 3 sets 120lbs, 110lbs, 105lbs

Barbell curls 60lbs, 55lbs, 50lbs

db curls standing on the bosu ball supersetted with leg raises balancing on the swiss ball for 3 sets each.

Wow, took a whole week off!!! I know they say that is okay to do every once in awhile but considering I basically took December and the beginning of January off from training, taking another week off so soon, has made me feel like I’ve regressed in condition.  Oh well, I’m back.  I did a light workout today just to get back in the swing of things.

Squats 135lbs x 3 sets supersetted with db stiff legged deadlifts for 3 sets.

db lunges 25lbs supersetted with leg curls 3 sets.

Leg presses 270lbs supersetted with swiss ball leg curls for 3 sets each.

Calf presses 270lbs supersetted with leg raises for 3 sets each.

Eliptical trainer for 20 minutes and my heart rate was at about 130.

goblet squat 45lbsx15, 50lbsx13, 55lbsx13 supersetted stiff legged deads 95lbs x8 reps for 3 sets.

Step ups holding a sandbag over each shoulder 3 sets 10 reps each leg.

Sissy squat on machine 180lbs 3 sets 10 reps supersetted with one legged leg curls 3 sets.

Seated calf raises supersetted with crunches while holding the kettlebells 3 sets.

20 minutes elipitical.

Only had 45 minutes to work out today.  Went real quick.

Flat bench 135lbsx12 155×10 185×8

push up on kettlebells and feet on bosu ball. 3 sets

Kettlebell snatch and press 3 sets

kettlebell laterals 3 sets

rope pulley tri ext 3 sets

Overhead pulley ext 2 sets

decline situp 2 sets

ran on the treadmill for about 10minutes.  I felt kinda tired tonight.  Didn’t have the fire in me for training. Still a decent workout but I also felt rushed.  My bis and forearms are real sore from yesterdays training also.  Next week I’m going to go light and concentrate on eating well, sleeping 8 hours, stretching and keeping positive and stress as low as possible.

Went thru my workout quick today.

palms facing me chins 3 sets of 6 reps each, last one was a struggle to get 6

Barbell rows 135lbs x8×7x7

Wide grip lat pulldowns 105lbsx12, 120lbsx6, 105lbsx6 with couple of half reps at the end.

db curls 35lbsx6, 30lbsx6×6 and did a drop set of 5 reps with the 20lbs db’s.

Barbell curls standing on one leg 2 sets 65lbs x6 reps

Back extensions holding a 25lb weight 3 sets about 10-15 reps

leg raises all the way from hanging position and touching my toes with my feet 2sets and one set of leg raises with bent knees holding a medicine ball between my legs.

Skipping for about 20 minutes.  I skip for as long as I could which would be a couple of minutes at a time and then rest a couple of minutes.

Incline barbell press 135lbsx10, 155lbsx8, 155lbsx8

One arm db flat bench presses 45lbsx8×8x8

barbell push press 95lbsx8×8x8

Lateral starting from side and ending in front 15lbs 3 sets of 8 reps.

overhead tricep extensions with the rope 3 sets, did a drop set for my last set.

dips supersetted with barbell roll outs from a standing position with a push up at the end 2 sets

Medicine ball kick ups for abs 3 sets.

Good workout!

Squat 135lbsx15, 165lbsx12, 185lbsx12 supersetted with db stiff legged deadlifts 30lbsx10, 10, 8.

Overhead barbell lunges 65lbsx 8,8,8 supersetted with swiss ball leg curls 3 sets x8 reps each leg.

Box jumps 3 sets.

Calf presses 3 sets 140lbs x 20reps, 230lbs x17 repsx12 reps supersetted with cable wood choppers ( for obliques) 3 sets x 8 reps each set.

Intervals on stationary bike 18 minutes.

Another awesome workout!

Deadlifts 90lbsx12, 140lbsx10, 160lbsx8

Wide grip chinups bodyweight 6,6,4

Close grip barbell rows 115lbs 8, 8,6

Close grip cable rows 120lbsx6,6 105lbsx8

Barbell curls 95lbsx6×6x3

Alternate db curls 30lbs supersetted with leg raises with a medicine ball btwn my legs 3 sets. Reduced db to 25lbs for last set of db curls.

Interval cardio on treadmill for 20 minutes.