dropshot001’s BodyBlog

today was legs, one of my favorites since i can move a lot of weight with them.  got the squat up to 235 for 10 which is pretty good for me and i also did sldl’s pretty heavy.  finished the leg workout with presses, extensions and seated curls.  overall a nice workout.  left tired as hell.  right now i’m just trying to take in a lot of calories to help the legs recover.  tomorrow may be bis and tris, and if not then i’ll do them on saturday.  depends on how i feel. 

changed the system up a little bit and did shoulders with dumbbells today.  wanted to make sure that i didn’t have a strength deficeit in either shoulder.  did dumbbell presses, side and machine laterals, front raises and some cable laterals.  pretty happy with the weight i got up.  hit my target (8-10) on weights that i normally couldn’t do for too many reps and also got 70 up for 5.  i wasn’t able to touch that weight before.  the shoulder pump was good and i am starting to feel them ache a little bit about 8 hrs after the workout.  tomorrow is leg day, then i might take a break on friday and hit bis and tris on saturday or i might run them on saturday, just depends on how i’m feeling

had to change the back routine up a bit today because i didn’t want to deadlift and put stress on the lower back.  did pulldowns, hammer pulldowns, dumbbell rows, cable lat pulldowns, and seated rows.  i also tried to work the lower back a little bit with some hyperextensions.  overall the pump in the back was good.  i put a real emphasis on squeezing the back together on every rep.  therefore the pump i got was pretty good.  tomorrow i’m debating whether it should be an off day or if i should run shoulders.  i guess i’ll only know what to do when i wake up tomorrow morning and assess how sore i am and how much energy i have.  as for now, i’m out. 

wanted to hit the upper chest a little bit harder than usual today so i started off with some lighter sets of benching.  didn’t feel as strong as usual on bench so i did 185 for sets of 6, 7 and 6.  not great in terms of reps, but it got the job done in terms of getting the blood flowing.  moved to incline dumbbell presses and set a pr for myself with 80 for 9.  did some incline presses on the hammer machine and some decline presses on the hammer machine.  after doing 2 sets fo 20 dips and some cable crosses (3 sets of 10) the chest was dead and had a nice pump.  hopefully next time the benching goes a little bit better than it did today in terms of weight.  i don’t know if the lighter weight that i could lift today is tied into me trying to max out this past tuesday.  any ideas about that?  tomorrow is back day.  the lower back has been bothering me a little bit so i think deadlifting, or at least heavy deadlifting is out of the picture.  i’ll do more rows instead and some hyperextensions in its place.  that should place less stress on the lower back.  i’m out for now.  aloha.

yesterday was leg day, the final day in my week 2 workout split.  i felt a lot of energy when i went to the gym, don’t know why, might have been because i used anadrox instead of animal pump.  maybe the different supplement hit my body harder, don’t know.  wanted to get a little more volume into the leg workout and also wanted to do more one legged work to make sure that no one leg was lagging in terms of strength.  did the normal workout with squats, hamstring curls, extensions, sldl and leg presses.  the leg presses were done for more reps though.  final set was a quadruple drop to failure.  that was fun…until standing up become somewhat difficult. today is an off day for lifting and i’ll get some cardio in because i’m playing racquetball in the afternoon.  nothing like some racquetball to loosen up the stiff legs.  tomorrow is chest day, back to the week 1 split of the workout.  aloha

the end of the week is near and i only have one more workout before i switch back to the "week 1" rotation.  hit shoulders, bis and tris today.  normally i try to make it pretty even with shoulders getting slightly more work than the others, but today the shoulders felt extra strong so i decided to work then extra hard.  did smith machine shoulder presses, cable front and mid delts along with machine rear delts and regular side laterals.  supersetted a few of these exercises to hit the shoulders extra hard.  worked the bis and tris pretty hard as well with cable rope pulldowns, machine pushdowns, and reverse pushdowns.  worked bis with preacher curls, alternating and hammer curls.   the pump in the arms is good.  overall the weight i lifted was about average for me,  nothing out of the ordinary.  tomorrow is leg day.  feeling a little bit week and not my usual so i guess a little more sleep and vitamin c may be necessary to make sure that i don’t get sick. 

back day today.  i thought that my lower back wasn’t going to be sore today after doing sldl on monday.  i guess i was wrong.  it felt good as i warmed up but when i started to deadlift then it began to get more and more sore.  it was the muscle sore not the injury sore, but either way it was kind of tight.  didn’t deadlift too heavy today as a result, only did up to 225 and stopped.  worked the back with some pulldowns, chins, seated rows, bent over rows and some dumbbell rows.  while i didn’t get as much weight moving today as i normally do, i got a nicer pump in the back.  i am not sure why this is.  the pump was almost as good as when i do really heavy deadlifting (at least by my standards).  tomorrow will be a day off with some cardio.  not gonna do cardio today cause the lower back is still tight.  don’t want to tax it too much and get it hurt.  will do some jiu jitsu later on tonight, just drills, nothing major like a match.  i’m hoping the movement will get it to loosen up.

i haven’t maxed on bench for a while so i decided that since one of my friends is back in town that it would be a good time for me to do it.  got 225 up for 3 reps which is an accomplishment for me.  i would have gone for another set but the chest was gone after that one.  finished it off with some incline presses and cable crosses.  then i worked biceps with barbell curls, hammer curls and alternating dumbbell curls.  got better weights up with the dumbbells then i did with the barbell, don’t know why.  hit the triceps with skull crushers, which i haven’t done for a while.  it felt good to get the stretch in the triceps.  also worked the triceps with pushdowns and reverse pushdowns.  the pump in the arms was pretty good, but the pump in the chest was amazing.  felt really nice, haven’t had a pump like that one for a while.  tomorrow will be back day unless the arms are extremely sore, then i’ll push back day to thursday.  ge

i haven’t maxed on bench for a while so i decided that since one of my friends is back in town that it would be a good time for me to do it.  got 225 up for 3 reps which is an accomplishment for me.  i would have gone for another set but the chest was gone after that one.  finished it off with some incline presses and cable crosses.  then i worked biceps with barbell curls, hammer curls and alternating dumbbell curls.  got better weights up with the dumbbells then i did with the barbell, don’t know why.  hit the triceps with skull crushers, which i haven’t done for a while.  it felt good to get the stretch in the triceps.  also worked the triceps with pushdowns and reverse pushdowns.  the pump in the arms was pretty good, but the pump in the chest was amazing.  felt really nice, haven’t had a pump like that one for a while.  tomorrow will be back day unless the arms are extremely sore, then i’ll push back day to thursday.  got some good meals in today as well.  overall the training this summer has been good.  hoping to see more definition and mass.  

ran legs today.  nothing special in terms of me changing up the routine.  just did the same ol exercises like squat, sldl, extensions, curls and leg presses.  the weight i was able to move was pretty good considering that i woke up feeling pretty tired and overall not very energetic.  hit 215 for 11 on squats which is one of the higher weight/rep combos i’ve put up and then got up to 225 on sldl which is by far one of the best weights i’ve had for that exercises.  did one legged extensions to make sure that each quad got worked equally.  hamstring curls and then leg presses finished off the legs.  i left with a nice pump.  i know i’ll definitely be sore tomorrow which makes me happy since soreness=good job.  tomorrow is chest, bi, tri day.  the full arm pump and the pump in the chest is amazing.  work later on today, maybe a little outdoor activities to work on the tan as well.