dirennat’s BodyBlog

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.

What a workout. Best of the year so far. Actually since I’ve changed to a more traditional bodybuilding routine my workouts have been great.  I can’t help but get the feeling that I’m not in as good as shape as I was when I was doing the supersets with upper body one day and lower body the next but I feel like I’m getting stronger that’s for sure. Also, I usually go to the gym right after work but today I went home and ate a pretty big dinner first and went to the gym about two hours later.  When I was at the gym, I felt like I still hadn’t digested my dinner properly. Still I felt strong but I was crapping a little when doing cardio.

Flat bench 135lbsx12, 155×10, 185×3, 205lbsx1, 215lbsx3 (last 2 sets, don’t ask, just trying to see where I’m at strength wise.)

Incline db press 55lbsx12, 60lbsx10, 65lbsx8

One arm dumbell snatches from the floor 40lbsx7 3 sets

laterals 20lbs dbs 3 sets to failure

Close grip barbell presses 115lbsx9, 115lbsx7, 115lbsx6

v bar tricep extensions supersetted with swiss ball roll outs for abs 3 sets.

Interval sprints on treadmill for 20 minutes.  What I do is walk at an incline of 3.4mph for 2 mins then sprint at 7mph for a min.  Bring it back down to 3.4mph for another 2 mins then increase the incline from 3 to 4 and sprint at 7mph for another min.  and so forth until 20 minutes are completed.

Lat pulldowns 105lbsx15, 115lbsx12, 115lbsx10

Close grip pulley rows 105lbsx10 105×8 95lbsx8

Stiff arm pulldowns 50lbsx15, 60lbsx10, 60lbsx8

One arm db curls standing on opposite leg 25lbsx8 x 3sets

Wide grip cable curls 3 sets

v up situps supersetted with supermans (for lower back) 3 sets.

Hopefully playing some ice hockey tonight.

I have been eating pretty crappy and also eating a lot of calories the last two days.

Squats 135×15, 155×15, 185×12 supersetted with one legged stiff legged deadlifts with 30lb db for 3 sets.

Goblet squat with a barbell wedged in the corner 65lbsx12, 95lbsx12, 95lbsx12 supersetted with stiff legged barbell deadlifts 95lbsx8 3 sets

jumping split squat 3 sets

Seated calf raises 90lbs, 135lbs x 2 sets supersetted with medicine ball (8kg) slams off of a bench.

Skipping rope with some shadow boxing for about 15 minutes.

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.