theACEofSP4D3S’s BodyBlog

Boy was I tired when I woke up today. Last nights sleep was pretty much my only sleep for the past 2 days, as the night before I only got in a few hours. Im the kind of guy that needs sleep, one of my favorite things in the world. I got up a little past 11 again, I dont really regret it although I wouldnt mind getting up earlier.

THURSDAY - Back

Lat Pull Down

150×6
150×6
150×6

Somewhat of a challenge. Nice weight to throw around. Nice lat work. I can increase. Thats half the stack!

Seated Cable Rows

130×6
130×6

These were harder. I think I could use this same weight and then increase the following week.

Pull Ups

BW + 30×6
BW + 30×6

Very happy with this, didn’t know if I could push out 2×6 but I managed it. I think Ill throw on a 2.5lbs plate next week.

Good Mornings

100×6
100×6

No comment

Weighted Hyperextensions

BW+65×6
BW+65×6

Very nice lower back work.

Post-Workout
1 scoop of 100% ON Whey + 8oz of Milk
1 medium Banana
1 piece of whole wheat bread

Im starting to get sick of max-ot…

Well I got home at about 1 in the morning yesterday after seeing The Dark Knight. Wasnt too late but I got in bed around 2 which is usually the same time I get in bed on a regular day. But wow, I could not sleep one bit. I would come close to falling asleep but then my mind would just pull away. Did not fall asleep until about 5 in the damn morning, yeah it sucked. Lying there for that damn long, I cant stand it. Especially after I have a nice workout earlier in the day, I WANT/NEED my rest so my muscles can grow!!! Whatever, I just woke up a little later which I also hate.

WEDNESDAYS - Shoulders / Traps

Military Press

1×5 Bar
110×5
110×5
110×5

Wow I did the first set with a WIDE grip and it was incredibly hard! I thought it might be easier but I just barely pushed out 5 reps. So I switched to a narrower grip and finished.

Arnold Press

35×6
35×6

Not a  bad workout. I give the 40’s a shot next time

DB Side Laterals

15×8
15×8

Dont really know what to do here. The 15’s were easy but I dont know if I can do the 20’s for 8. Maybe Ill give it a shot and see how it goes.

Barbell Shrugs

215×6
215×6

No comment.

Upright Rows [Wider Grip]

85×5
85×5

Lowered the weight 10lbs because this exercise is a pain in the ass. Still a good workout but I want to keep it at this weight and work on form.

Post-Workout
1 scoop of 100% ON Whey + 8oz of Milk
1 medium Banana
1 piece of whole wheat bread

My legs were REALLY spent after yesterday. Had some great sleep. Wanted to get up at 9:30 but I couldnt so I got up at 10. I went upstairs and threw myself on the couch and slept till 11. I really wish I hadn’t of done that. I was just so damn tired I was about half asleep, this stuff always happens to me. Not gonna do that anymore. Luckily I ate my breakfast pretty quick and hit the gym.

TUESDAY - Arms / Abs

Barbell Curls

85x6
85x6

Managed to hit 6 reps on both sets today. Really struggled on the final rep, may have done a little cheating but arms still got the majority of the curl.

Alt DB Curls

40x4
40x4

Finally hit the 40’s today. Boy it was tough. I would only manage 4 reps on each arm a set. The final rep on my left arm I cheated…

Straight Bar Cable Curl

120×6

Didn’t give myself too much rest to be ready for this but it was only 1 set and I pulled through it. I can almost do the whole stack

Lying DB Press’

25×6
25×6

I dont know why these give my elbows such a pain. I might go back to the Skulls next time but if not I can surely increase these

Triceps Cable Pressdown

80×6
80×6

Nice isolation here. Struggled a bit with these. I was kinda hurrying through it which is probably why.

CGBP

100×6

Never done these before, felt kinda weird. I figured it might help my bench out a bit, or I hope. Easy.

Leg Raises

BWx15
BWx15

Great ab exercise!

Weighted Cable Crunches

50×10
50×10

Gonna do these on the swiss ball from now on, so much better ROM. I HIGHLY recommend

Weighted Crunches

25×10

Should probably go up to the 35.

Post-Workout
1 scoop of 100% ON Whey + 8oz of Milk
1 medium Banana
1 piece of whole wheat bread
My arms are so damn skinny, compared to the rest of my body they are like twigs, no joke. If anybody knows any good arm exercises PLEASE let me know!!!

OMFG! I was going to go see The Dark Knight with my friend tonight but he canceled on me within the hour of the damn movie. Im so damn pissed off. I ate dinner early, downed my gallon water and didnt even take my shower yet. So stupid. What a terrible day

Im a natural sloucher, I really try not to do it but I think ive done it so much that my back/spine is really starting to hurt now. I’ve been trying to sit up straight for a little bit now, see how that goes. I dont want any spine problems when Im older because I slouched too much as a kid. Advise very welcome

Had a great nights sleep last night and Im glad I did. Woke up at 1030 and it felt nice. I had to help some people move out after my breakfast, it was kind of tiring, the heat didnt help too much. Then I hit the gym

MONDAY - Legs

Squat

75×12
75×10
125×6
165×3
195×1
225×5
225×6
225×5

Wow these felt very weak for some reason. I struggled with the 225, im angry.

Leg Press

300×6
300×6

NOt bad, still kinda easy but the Squats before do the dirty work

Stiff Legged Deadlift

185×6
185×6

NOt a big fan of these. This weight wasnt bad.

Standing Calf Raise [DB]

90×8
90×8

No comment

45 Calf Raise

185×8
185×8

no comment

Post-Workout
1 scoop of 100% ON Whey + 8oz of Milk
1 medium Banana
1 piece of whole wheat bread

Wow was I tired after this. sweating balls. Probably drank half a gallons of water.

Im sitting here in my room at 3:30PM doing absolutely nothing. Gorgeous day outside but I have no reason to be out there. This is so boring. I hate it when my day ends up like this. I wanna go outside but like I said, I have nothing to do. oh well

Woke up at 10:30 today. I was pretty tired so I didnt want to get up any earlier. 10:30 isnt bad though. BUt for some reason I was still feeling light headed a little bit. I dont know why, Im not doing anything different…I still went to the gym though. Hopefully these 2 days off will do the trick
FRIDAY - Chest

Bench

Barx12
Barx10
95×6
135×3
150×1
175×5
175×5
175×5

Not bad. Im still stuck at 175 right now The last 3 sets were very sloppy. Bar was all over the place. May have bounced it off my chest a few times too. I just wanted to get 5 reps…

Incline DB Press

55×5
55×6
55×5

Damn. I was actually breaking a sweat during these three sets. The final rep was a real struggle.

Dips

BW+25×6
BW+25×6

You were right Mike! The plate didn’t touch the “steps” on my Dip machine. Was about an inch away from it, nice. Good work here. Somewhat easy.

Post-Workout
1 scoop of 100% ON Whey + 8oz of Milk
1 medium Banana
1 piece of whole wheat bread

Stayed up a bit later last night playing games, god I love Call of Duty Fell asleep around 3:30, maybe a little later. So I woke up a little before 10:30, not too bad. But I felt a little woozy and lightheaded when I got up. It continued for a while until I left the gym. Strange. I changed nothing in my morning routine, drank water, ate a nice breakfast, took my morning dump and hit the gym. Good thing I still had a great workout

THURSDAY - Back

Lat Pull Down

140×6
140×6
140×6

Nice work here. These are starting to get harder but I could still pump out 6 repetitions so I can increase

Seated Cable Rows

120×6
120×6

Pretty much the same as above. I actually felt these in my back

Pull Ups

BW + 25×5
BW + 25×6

Dropped the Barbell Rows, I just can’t stand that exercise. I got my belt yesterday [thanks Mike!] so I decided to put it to use. Threw on the 25lbs plate and it was a nice change up. Surprised I did as much as 5 but I did.

Good Mornings

100×6
100×6

A million times better than last week. I bent my knees a bit which really helped, didn’t pull my hamstrings like last week. Nice sets.

Weighted Hyperextensions

BW+60×6
BW+60×6

These were a bit harder, maybe it was because I did the good mornings correctly.

Post-Workout
1 scoop of 100% ON Whey + 8oz of Milk
1 medium Banana
1 piece of whole wheat bread

http://forum.bodybuilding.com/showthread.php?t=109406171

Made that thread in the supplement section, strong hate in there