dropshot001's BodyBlog

upper body day 2

dropshot001 — Thu, 25 Sep 2008 05:48:26 +0000

did some pec deck presses, push presses, weighted dips, cg pulldowns and seated rows. overall good day, fast workout because i had to study for a test, still studying now actually. upped the seated rows by 30 lbs and went up by 3 reps. got a really good pump in the back and arms from the workout today, happy with the results. ate 12 egg whites with 2 pieces of bread after for my pwo meal. now i’m sipping on some sugar free kool aid as i study. that’s all for now, tomorrow is the test, biking to classes has been my cardio and will continue to be my cardio for the forseeable future until i have a little more free time. friday is squat day.

a new form of cardio

dropshot001 — Tue, 23 Sep 2008 09:37:16 +0000

so i stumbled across a type of cardio that is supposed to be really effective and help you build your calves. tried it out today and it is hard, but i think it works pretty well. put the tread on 15 incline (highest) and ran at about 3.1 for 20 min. claves got a really nice pump out of the cardio session and it really loosened up the legs since hte quads nad hams were stiff after a 335 x 6 set of smith squats and a 225 x 20 smith widowmaker.

upper body day

dropshot001 — Sat, 20 Sep 2008 09:06:49 +0000

had pec deck presses, smith military, smith closegrip, rack chins and floor deadlifts on for today. beat all of last time’s lifts in both reps and weight. happy about it. hit a pr for deads with 385 x 5 today. very stoked, i’m close to clearing 400 on that one. traps and back are sore right now as i write this, but its a good feeling.

breaking 400

dropshot001 — Mon, 15 Sep 2008 06:21:37 +0000

finally got a lift to break 400. its been a long road, but i feel as though this is a real break through for me. pulled a 415 x 7 on rack deads. pretty stoked about that. second set was a 385 x 14 (i paused at number 7 due to strap issues). pretty happy about this.

squat day

dropshot001 — Sat, 13 Sep 2008 09:05:11 +0000

pretty good numbers today with the squats, still making sure to emphasize depth. put down a 325 x 6 and a 235 x 20 widowmaker. that was pretty tough and a real test of my willpower, but i finished it. curled 110 x 14rp on bb curls. tomorrow is a cardio day.

upper body workout

dropshot001 — Sun, 07 Sep 2008 03:35:42 +0000

really felt the chest working with the modified pec flies that i was doing. pushed out some good weight on the shoulder press and got 18 rp’d on 155 on the smith and then got a solid 13 rp on cg smith bench. rack chins went well and i beat last week’s rep numbers. didn’t expect a lot of things out of my dead since i was switching from an alternate grip to a double overhand grip, but i was able to beat my former numbers of 365 x 5 when i pulled a 370 x 5. the higher rep set of deads was also good and i pulled a 325 x 9. tomorrow will be leg day with bb hack squats and a leg press widow on tap.

yesterday’s workout

dropshot001 — Thu, 04 Sep 2008 20:50:45 +0000

got a pr yesterday on front squats with a 250 x 5. cable curled a 161 for 15 rest paused and then worked on some hammer curls with 50s. overall a good day. ate egg whites and yams for my post workout meal and later had some lettuce, turkey and more yams.

labor day

dropshot001 — Tue, 02 Sep 2008 21:42:30 +0000

no real training happened yesterday. was pretty lazy, woke up, ate breakfast, went back to sleep, woke up, ate lunch, ran some errands. thats pretty much the day in a nutshell. school starts today, might be a long day, don’t know. gonna try to get some cardio in after class. will figure out my cardio schedule as soon as i find how all my classes are going to go and how i’m doing after all of them.

upper body workout

dropshot001 — Mon, 01 Sep 2008 07:23:45 +0000

got a pr with my rack deads as i pulled from knee level and got 395 for 9 and then a 365 for 12. gonna have a drop in weight now since there have been several people and websites who are saying that the alternate grip for deadlifting makes it so that its just a matter of time before the bicep tear happens. gonna go with the double over hand grip whihc is my weakest grip. i’ve always deaded using the alternate grip so this is going to take a little getting used to. also dropped my weight on the squats so that i could work with a little better range of motion and depth. the other lifts were good, weighed in at my heaviest, 230 lb today for the workout. not trying to gain, but i hope the weight that i’m putting on is muscle. that’s all for now, cardio tomorrow and the day after. school is starting soon, should be fun.

new blast, same training, little tweaks

dropshot001 — Mon, 25 Aug 2008 08:39:49 +0000

biceps, forearms, legs were on tap today. put up good numbers. incorporated a static hold into the biceps. overall got really good numbers for biceps, was happy with that. the static hold really got the pump going. did a slight variation of my bicep stretch, it made it hurt a lot more. legs were good. the calf presses on the leg press was pretty difficult, but i felt that they got the calves going really well. did single lying leg curls for hams and did bb hack squats. finished off with a narrow leg press widowmaker to hit the outer quad sweep. fasted cardio tomorrow morning.