dirennat’s BodyBlog

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.

Shitty workout again.

lat pulldowns 3 sets

close grip cable rows 3 sets

db rows 3 sets

db curls 3 sets

Cable curls 3 sets

backraises supersetted with decline sit ups.

Felt lethargic today. I’ve felt like this for a few weeks.  Even writing this is pissing me off.  Tried to eat a little better today as I’ve also been eating badly.

Crappy workout!!!  I haven’t been eating well either and am 195lbs.  I was 185lbs in the summer.  I new I would gaing a little weight over the winter but don’t want to push it over 10lbs.

squats supersetted with db stiff legged deadlifts. 3sets

db lunges supersetted with leg curls 3 sets

smith machine partial squats 3 sets 135lbs.

Calf raises supersetted with knee ups 2 sets

20 minutes on elliptical.

db incline press 55lbsx1, 60lbsx2

decline pushups on single leg 3 sets

Kettlebell presses 3 sets

laterals 15lbs 3 sets

vbar tri ext 3 sets

overhead v bar exts supersetted with ab rollers 3 sets.

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.