dman12’s BodyBlog

Yes every time I lift it is a different combination of supersets it’s just some work well, but I like it that way.

Yesterday was chest and tri day, here’s how it looked.

Chest:

SS#1 Cable flys on stability ball 30×12x8×6 and Incline bench press 85×8x6×6

SS#2 Decline DB press 45×12x10×6 and Incline DB press 40×10x7×6

finished w/3 straight sets on bench press 125×12, 130×10, 135×8

Triceps:

SS#1 Assisted dips 100×15x10×8 and Decline DB skullcrushers 20×12x8×6

SS#2 Standing ext. w/curl bar 40×15x10×8 and WG push downs 70×15x12×12

finished w/3 straight sets of kickbacks 25×10x8×6

Been picking up cardio lately trying to get 50- 60 minutes in burning 600+ calories today I had a textbook cool down, HR dropped 20 beats in 6o seconds

Not quite but just about every lifting day I remember my first lifting day with a trainer. After the cardiologist cleared me to lift I met with my trainer, he went around explained the machines and what they do. It was now time to get started, he said lets start with a simple bench press, he explains the bar weighs 45 pounds and we will start with a 10 lb.wt. at each end, ok I can do the math,now I figure a old farm boy like myself and all the years of pitching bales of hay,wrestling cows,carting bags of fertilizer and feed, and just every day farm work I will hammer these right out…. wrong I had to work like hell to get the 10 reps! Well that was humbling but it taught me how muscles are used differently.

When I go to the gym people that know what I do say don’t you work enough? I just say it’s not the same! Just a side note my best 1 rep for bench is 188 while doing super sets.

I haven’t had it done in a couple of years and wondering if folks do themselves or if someone at the gym does it, my gym used to and it was a computer generated program but since they do not have anybody that knows how to use it, I would like to see where I am at. I know GNC sells them but are they accurate?

Yesterday was a cardio day did 35 minutes on elip. machine and 20 minutes on bike.

Today was Back and bicep day

Back:

SS#1 Bent over cable rows 100×12x10×10 and Straight arm push downs 90×12x8×6

SS#2 Incline bench DB rows 50×12x8×6 and seated rows 100×10x6×6

finished w/3 sets of cable hypers on stability ball 100×15, 110×15, 120×15

Biceps:

SS#1 Bicep curls 45×15x6×4 and db hammer curls 20×8x6×4

SS#2 Drag curls 40×6x6×6 and overhead cable curls 30×12x10×10

finished w/3 sets of assisted chinups 110×12, 100×8, 90×4

Today before I went to the gym I went to get my pint of chocolate milk out of the fridge to take with me (I drink it with a scoop of whey right after my w/o) and we were out, ok I will stop at the store next door and pick it up. After my w/o I stopped, and NO chocolate milk, just white so ok this will be an experiment because the whey I use is double chocolate, put in the whey shook it up and drank it, thought "sure not as good as the chocolate milk and double chocolate whey now that is GOOD.

Now being a dairy farmer I will admit I am biased and skeptical of some of these high protein drinks. I have tried them at the Arnold weekend and if you saw the dairy industry had a booth there handing out chocolate milk, and we were well received. Anyway the taste of these other drinks is well ugh. Like I said I am biased,maybe it is because I was raised on raw milk,now that is flavorful. I mentioned the taste to a bodybuilder and he said sometimes you have to hold your nose and drink. So why does it have to taste so bad!

Sunday was a cardio day 45 min on elip. and 15 min. on bike w/ab work

Monday was Leg and Shoulder day, and it was the kind of day that I lifted like I had a spotter, good fatigue

Legs:

SS#1 Squats 225×12x8×6 and horizontal leg press 220×15,240×15, 260×15

SS#2 leg curl 130×15x12×10 and DB sumo squats 70×15x12×10

finished with 1 legged calf raise 35×12x10×10

Shoulders:

SS#1 cable rows 70×12x8×6 and face pulls 130×12x8×6

SS#2 shoulder press 85×10x4×3 and DB lateral lift 10×12x10×8

finished withfront plate raise 35×12x10×8

I had a couple of young guys from the gym come and help me roll round bales of hay into the barn yesterday, the bales weigh between 550-600 lbs. Now this is a total body w/o,legs arms, and shoulders, I should know I moved a lot of them in my youth.

Me? I ran the loader of course but before that I went to the gym for back and bicep day

the day before that was cardio day 35 min. on treadmill and 15 min. on bike took the bike to level 7, highest level I have gone average heart rate was 104.

Every month to 6 weeks I stop supersetting and do a weeks worth of straight sets (don’t know if this is the right thing to do?) started back to s sets on Tuesday with chest and tri’s and it was tough (but a good tough). Started with the seated chest press, for me the most challenging piece of chest movements. The great thing about super sets is the muscle fatigue and I have time to do 1 straight set in each group, been toying with the thought of going for a third superset for each body part instead of 2. Any comments?

Well I must admit I am a bit overwhelmed, everybody is on something or on some kind of diet. Now maybe I am jealous because a lot of "foo foo dust" I can’t take because of the heart meds I am on. So whatever happened to just hard work at the gym you know maybe an extra rep or 10 more minutes on the cardio day? Now I think I am lucky because I own a dairy farm and it is 7 days a week (kinda like the women that take care of a family) plus my gym time, so I know my diet is not what it should be.

So how many of these products really work? My example is muscle milk because I am in the dairy biz I have a lot of questions about this product for instance the colostrum that is in it I know the benefits in it , but by the time it is procecesed all the good stuff is cooked out. (hmmm maybe I should be drinking 4 oz. of raw colostrum a day could not imagine what the protein is in that wow) . Now since my journey in fitness I have not lost much weight but inches that is a different story.Maybe I should shut my mouth or get some goals. Thank you everyone all your stories are  Inspiring.

I have been working out now for about 7 years with  slow improvement along the way,which never bothered me because I love working out,heck I would do it for giggles.

I am not hardcore dieting (yet) but do watch what I eat, but I could never figure out when I look at myself in the mirror one day its like wow I have changed and the next day its like nothing is happening, can’t figure  that out. Is it me or just the nature of the beast?

After my heart attack,long ago. When I was given the green light to lift (little did the cardiologists know that they opened a Pandora’s box) I would watch other people lift, granted I had a trainer at the time, but there is one thing that I noticed,you see there were a couple of ladies there the same time I was,they weren’t  body builders just fit and knew there way around a gym,so I picked there brain and watched them lift and the one thing that struck me was "there form and technique was textbook" (from the way I was taught) they were slow, concentrated on the negative, very disiplined in the way they lifted.

Now nothing against my male coherts because I have gotten good tips from them as well, I guess if somebody tells me "you lift like a girl" I will say thanks I’ll take that as a compliment