dunkonu9’s BodyBlog

My week off must have done me some good. I have had nothing but great workouts. I even enjoyed the shoulder workout today. I hate shoulders. Still taking it a little easy. I lowered the amount of weight I am lifting added a few reps and one entire set on to all of my workouts. It is killer. I did back yesterday with a minuet of jump rope between every set. I was to the point of puking by the time I was done. I jus laid on the bench for a while before leaving. Today was not as bad but pretty grueling. I know tomorrow I will get with it on legs. No holding back on them. I do not have a squat rack so I see allot of lunges and box jumps with some jump rope mixed in. I need some more explosion.

I think the time off does the body good. I will try to give myself more of a break when I feel a plateau or serious fatigue setting in. Maybe not a week but a three day period here and there.

Now I just need to up the cardio. It is just so hard to get motivated to do cardio. I can get there I just need to visualize it and what it is doing for me. It must be done, that is all there is to it.

Back at it today. Pump was solid workout was great, sun was shining birds were singing ipod cranking iron clanking. I know what Arnold was talking about in pumping iron now. I think the week off did not hurt may have even helped. I did not go heavy just light getting back in there did not want to push it and will keep it that way all week. I did chest and abs I am loving the one body part a day workout it is nice feels like I get more out of it especially on arm day instead of throwing them in there with chest or back days.

I just did dumbbells to get back and test the stability. I did ab workout between sets. I either do abs between sets or jump rope. Something I read that TO does I know he is an idiot but he looks and performs like a stud.

I did flat bench

50lbs x 10reps

Ball under the leg crunches 30

60 for 10

Hanging leg raises 15

70 for 10

Oblique standing with 45 lbs for 25 each side

80 for 10

Ball under leg crunches 30

Incline

40 for 10

Hanging leg raises 15

50 for 10

Oblique standing with 45 lbs for 25 each side

60 for 10

Ball under leg crunches 30

70 for 10

Hanging leg raises 15

Decline

50 for 10

Oblique standing with 45 lbs for 25 each side

60 for 10

Decline leg raises 15

70 for 10

Medicine ball twist crunches with ball bounce love these

80 for 10

Planks front and both sides 1 min each

Butterflies

35 for 15

Decline leg raises 15

35 for 15

Medicine ball twist crunches

Pullovers

60 for 15

Planks

70 for 15

Decline leg raises 15

Medicine ball twist crunches

Planks

Well did not need to put whole workout but I loved it toady felt so good. So I thought I would share. I think it is good to lift outside too. Not the best gym in he world but old school basic moves rusty weights. I am back and looking forward to tomorrows workout already. I am planning it in my head right now will probably write it down so I will be prepared.  

Well I got a good session of Cardio in yesterday. I put on my vest it is about 50lbs. I did some runs up a ramp we have here. Ten times up it was about all my legs could handle. I went to do abs but they were pretty sore from two days earlier so I will give them another day. I think I will do the same workout today maybe add in some legs like Pulgas suggested. All in all I am coping with it. I was getting down and negative but JJ helped me out and gave me the same advice I would have given anyone else.

It is starting to feel better I walk by the weights every day I can hear them calling me. Soon enough I will be back over there abusing them yelling at them throwing them around and showing them who is boss again.  

Talk about feeling worthless and depressed. I am on day #5 of not lifting and I feel like a !@#$bag. I have done cardio not allot I admit this week. I have eaten good but no iron in hand is depressing.

I love the feel of the iron, I love the anticipation of the workout, I love getting excited knowing today I will put up more weight or more reps than last time. Knowing I am growing stronger bigger and my goals are getting closer with each rep I squeeze out.

I cannot take it any longer. I hope nothing is seriously wrong with my shoulder. I will lift again on Monday. I will test it out with some light workouts for a week. I will let it have time to heal.

How do people get up and get excited to do cardio and abs.  I have been stuck with that as my only workout all week. I have even tried to make it exciting doing cardio in body armor. It is just not the same.

Well enough crying two more days and I will give it a shot. Until then I will just show some false motivation while running. Squeeze out the abs and call it a day.

I switched my workout up at the beginning of the month. Went to one body part a day and I really like it so far. Also had a great week of eating so far. I might try to go two weeks and not cheat. I have not added as much cardio as I would like. I will be upping it every week until I get back to two a days. I am short handed at work right now but help is on the way. That will free me up a little bit more. Now that is all said I hurt my shoulder. I am not sure how bad but it kept me from lifting today. I think one day off and just lift a little lighter I might be able to work through it. I hope I have big plans this month and I want to achieve them. Belly smaller arms bigger. My goals nothing crazy just simple. Well it is 2 am in my part of the world better get to bed. Might hit an early cardio session if I get up in time.