dirennat’s BodyBlog

Okay, so enough with the crap already.  Summer is here and I’m bulky.  This winter was a crappy offseason for me. I kept working out but I was really lax with my diet.  So much so that I gained about 20lbs.  My abs are now covered by a nice winter layer of fat and I’m pissed about it.  I’m talking a pic and posting it and I will do so every week for the next 6 weeks cause my goal is to lose 6-8lbs of fat.  Tomorrow the diet kicks into high gear.  Goodbye white pasta, bread, wine, cheese and anything fried.  So long sugar and fried foods.  Hello grains, lean meats, nuts, brown pasta, water, green tea and flax seed and olive oil.  Lots of water to.  My training will stay the same, a minimum of 4 times of weight training and at least 4 times of cardio. I weighed myself this morning and am 205lbs.  I will be at 197 on aug 9th before I leave for my trip.

Incline bench 135×12,155×8,175×6 supersetted with wide grip pullups 8×8x2

db flat bench 60lbsx12,70lbsx8×6 supersetted with barbell rows 135lbx8×8x8

pushups on inverted bosu ball 8×8x6 supersetted with wide grip lat pulldowns 120lbsx6, 110×8x8

swiss ball back extensions 8×8x8 supersetted with swiss ball crunches 8×8x8

no cardio today as I was tanked after working out 3 days in a row.

Smith machine squats 135lbsx20,185×15,225×12 supersetted with stiff legged deads 85lbs 3setsx10

one legged lunges(back leg supported on bench)25lbsx10×3sets

Kettlebell squats 3 sets supersetted with leg curls 90lbsx10×10x10

seated calf raises 2platesx25,3platesx10×10 supersetted with swiss ball mountain climbers(abs) 10×10x7

interval cycling-basically I go 80rpms for 45 seconds then 100rpms for 15 seconds and keep alternating for 18 minutes.  Burned about 225 calories.

Okay, I haven’t posted a blog in awhile so since I need to lose about 5 to 8lbs and get to under 200 lbs and perferably 195lbs I decided to start blogging again.  I’ve been training fairly intensely for the last two months and feel pretty strong.  My physique looks bigger but I’m lacking the cuts I had last year at this time. Damn beer and pizza!

Kettlebells snatchs and cleans 3 setsx8×8x6

Standing db arnold presses 35lbs x8×8x8 supersetted with 3 sets of leg raisesx10×10x10

Laterals with 20lb db x8×8x8 supersetted with 3 sets of decline situps x10×8x8

Rope extensions 110lbs x10×10x10 supersetted with db curls 35lbsx8×6x6

dips supersetted with close grip cable curls for 3 sets each.

Interval training on treadmill; walked 2min at 3.4mph incline of 2, ran 1min 7mph, walked 2min at 3.4mph raised incline to 3, ran 1 min at 7.5mph, walked 2 min at 3.4mph, ran 2 min at 7.1mph, walked 2 min at 3.4mph, ran 1min at 8mph, walked 2 min at 3.4mph, ran 1min at 7.5mph, walked 2min at 3.4mph, ran 1 min at 7.1mph, walked 2 min at 3.4mph.

Good workout, I sweat quite a bit and didn’t rest long btwn sets.

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