funkyb5150’s BodyBlog

Hey everyone. Ok.. So last friday’s chest workout was not the greatest. I was very crunched for time - and I had to get some calf work in. I was only able to do 4 sets of decline presses (with dumbbells). And two sets of Flyes. Regardless, I was still pretty sore by Sunday.

 Yesterday was Shoulders and triceps. I felt a bit stronger on some of my tricep exercises. I was able to crank a solid 15 reps of (2 hand) overhead tricep extensions with the 135. Finally - I am getting some of my strength back. I bumped up my (cable) lateral raises. However, I did not have time for upright rows. Oh well - I will get them next week.

 Today is the dreaded leg day. Actually - I am excited. I can’t wait to challenge that squat rack. I need to do a little more hamstring work - so maybe I will start out with some lying leg curls.

I will leave you with a shot of me doing some dips. I usually do these at the end of my shoulders/triceps workout. I try to keep my body upright and elbows in - to really utilize the tricpes and not the chest. See ya.

Yesterday was a much needed rest day. I took a 2 hour nap in the afternoon and now I feel great. My legs are crazy sore - I can barely do the stairs! But I would not have it any other way. Back and Biceps were today. I started out with some single-arm dumbbell rows (110 x 9) for 3 sets. Next up was standing dumbbell curls superset with seated incline curls. My arms were fried. Time for bent-over barbbell rows (3 sets and a drop set at the end). we then supersetted wide-grip lat-pulldowns with bent-over rope pulls. My Lats were on fire. I then hit some standing cambered bar curls and finished with deadlifts. I felt strong deadlifting 405. The NO-Xplode did the trick! Tomorrow is chest and calves. I hope to get those 150 pound dumbbells out. It has been months since I used them and they are covered with dust!

We killed legs yesterday. It was another great workout. I warmed up with a high rep set of leg extensions (30 reps at 70 pounds) and lots of stretching. My right knee has been bothering me lately - so I took some extra time to warm-up. Time to Squat!!! 135 x 20, 275 x 16 (new PR), 315 x 12 (new PR), 405 x 3 (Improved from last week). Then it was time for the dreaded drop set.. 405 x 3, 315 x 5, 225 x6 - NO REST! I wanted to die. Next up was front squats (heels elevated): 135 x 16, 185 x 9, 225 x 6 (dropped to 135 for 6 more). We then did two sets of forward barbbell lunges (135 x 20). Time for lying leg curls… 110 x 15, 115 x 12, 120 x 10. Finally, we superset leg extensions with the lying down (galileo) leg press. We performed the leg press super slow (just like Milos suggests). Leg extensions were 150 x 15, then six super slow reps on the lying leg press. My legs were on fire and shaking like crazy.

 Today is my much needed rest day. Instead of working out this afternoon - I will be taking a much needed nap. I have increased my daily protein intake (slightly) by incorporating half of a steak (with my noon meal). I am also going to schedule my meals around my workouts. So, since today is an off day… I am low carb’ing it. (I don’t need the extra carbs). I will also attempt to eat very few carbs on my other off days (saturday and sunday). Tomorrow is back and biceps. I have been getting 405 for 5 or 6 reps consistantly (on the deadlift). My goal for tomorrow is to deadlift 455 for at least 2 reps. Later…

Well the weekend was here and gone. I did catch up on my sleep and feel much more rested. My chest is still sore from friday’s workout - which was great! I ate pretty crappy over the weekend - but I am back on track now. I started the morning with 2 scoops of protein (and water) and two pieces of low carb, multi-grain bread (toast). Meal 2 was a delicious sweet potato (with a little spray butter and cinamon), green beans, and a piece of chicken. Meal 3 is coming up. I will be hitting the gym today at 2:00 pm. Today is triceps and shoulders. I always feel like I don’t get enough sets in for this workout. Lately I have been severely depleted of sleep. And I am constantly sore and feel weak in the gym. I have been working 12 hours a day. My body is telling me to stop. As a result, I am changing my 5 day split to 4 days. I am dedicating wednesday as a day of rest. I have moved all of my training sessions as well. So today I will start with some tricep exercises and then move onto shoulders. I hope my left elbow feels ok… I have had a severe case of tricep tendonitis. The MSM joint pills really help. The only time it bothers me is on some tricep movements. Well - that is all. Tomorrow is legs - YES!!

So I had a fairly quick chest workout today on my lunch break. I took a long time to warm-up… Then jumped right into decline presses with the 130 pound dumbbells. My first set was only 5 reps. 2nd set was with the 140’s (for 3 reps). 3rd set was the 140’s again but only 2 reps. 4th set was a drop set… 130’s for 4 reps - then 110’s for two more. Next was dumbbell flyes. 120 pound dumbbells x 3 sets. 5 reps each set. I finished with incline. 145 x 15, 195 x 6, and 225 x 4. I felt a little weak - which is a result of my lack of sleep. I will be utilizing this weekend to sleep and recover. See ya Monday! (for triceps and shoulders).

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