dirennat’s BodyBlog

Wow, quick workout today. Did everything in an hour.

Flat bench press supersetted with close grip pulley rows 135lbsx12 155lbsx10×10 105lbsx12×12x12

Incline db presses supersetted with wide grip barbell rows 45lbsx12 50lbsx10×10 115lbsx10×10x10

pushups using a bar balanced on a bosu ball supersetted with wide grip pulldowns 12×9  105×10x8

back extensions supersetted with leg raises 25lbsx10×10x10 8×8x8.

20 minutes on eliptical trainer.

My legs are so sore from yesterdays workout.  Weighed myself today and am down to 196lbs.  Sweet another 5lbs and I’ll cruise through the summer at my ideal weight.

one arm kettlebell clean and jerk 3 sets of 12,11 and 10 reps.

3 sets combo db front and lateral raises 12lbsx8×8x8.

standing alternate db presses 20lbsx12×12x12

db curls supersetted with rope extensions 20lbsx10×10x10 80lbsx12×12x12

barbell curls 45lbsx8×8 supersetted with overhead v-bar extensions 70lbsx12×12

bridges 3 sets till failure.

elliptical trainer 20 minutes (hill).

 Had a lot of energy today.

Most intense workout so far since I’ve been back this week.

Squats supersetted with db one legged deadlifts 135lbsx12×15x15 25lbdbsx10×10x10

reverse db lunges 25lbs dbs x8×8x8

leg xts supersetted with leg curls 90lbsx10×10 90lbsx10×10x10

Cable twists supersetted with calf presses 80lbsx7 90lbsx8×8 90lbsx15×15x15

Rode stationary bike for 12 minutes.

bench press supersetted with pulley rows

db incline presses supersetted with barbell rows

pushups supersetted with lat pulldowns

kneeups on swiss balls supersetted with back exts

20min on eliptical trainer.

Kettlebell swings, don’t know the weight as it isn’t written on the kettlebell but 3 sets of 15.

Kettlebell arnold presses 3 sets

laterals 15lbsx8, 12lbsx8, 10lbsx8

db curls standing on one leg 20lbsx10 supersette with tri rope extensions standing on one leg 70lbsx10 for 3 sets each.

barbell curls supersetted with over head tri rope extensions 2 sets each 50lbsx6, 45lbsx10 and 70lbsx8, 60lbsx8

decline situps 3 setsx15

Jogged and walked for about half hour to 45min.

squats 45lbsx25, 95lbsx12, 95lbsx12 supersetted with db stiff legged deads 20lbsx10×10x10

lunges bodyweightx10×10x10 supersetted with swiss ball ham curlsx10×10x10

leg exts 75kgx10×10x10 supersetted with leg curls 70kgsx10×10x10

calf raises bodyweight x20×20x20 supersetted with leg scissors x15×15x15

Back in action!  Had to take about a month off. I gained about 15lbs since last summer and now I gotta take that crap off. It wasn’t muscle either.  So this is my first workout back and I kinda eased into it so I don’t overtrain. I’m shooting for a 2lbs a week loss.

Chest, back, lower back, abs and light cardio.

Barbell bench supersetted with close grip pulley rows. 135lbsx15×12x10 and 95lbsx15×12x10

pushups supersetted with barbell rows bodyweightx12×11x10 95lbsx12×11x10

back extensions supersetted with leg bent leg raises bodweightx12×10x10 for both exercises.

Jogged slowly for about 5 minutes then walked at a steady pace for about 15 minutes.