funkyb5150’s BodyBlog

So today’s workout was nothing to brag about. It was kind of a make-up day. I started with some heavy dumbell shrugs to work my traps. I used straps on the 140 lbs dumbells for three good sets. I then hit calves. 4 sets of standing calf raises (20 reps each) did the trick. Time for abs. I did some hanging leg raises… followed by some cable crunches (120 reps of these!). I then headed up stairs for some cardio. 20 minutes on the elliptical trainer went by fast as I read a bodybuilding magazine and answered some texts on my phone. I was really hot and sweating like crazy for some reason. Could be the Lipo-6 I took this morning. But I normally take two per day… The first one with breakfast and the second one right before I workout. So I am stumped. I then came back to the office and ate my chicken and green beans. Tomorrow is back and Bi’s and then off to the Arnold Expo!!!

I had a great leg workout today. I started with squats - deep - below paralell… They were slow and controlled:

135 x 25 reps

275 x 17 reps

315 x 12 reps

405 x 3 reps Then immediately drop set to 315 for 4  more reps. Drop again to 225 for 4 more reps. And drop one last time for 7 more reps. My legs were completely shot. I was shaking and could barely stand. Next up was leg press. I went extra deep on these as well:

630 x 12

720 x 12

810 x 6 Then immediately drop set to 630 for another 6 reps. We then hit leg extensions, lying leg curls… And I finished with a set of front barbell squats. Tomorrow is going to be an easy day.. abs and cardio. I am getting excited for the Arnold expo this weekend… I am leaving thursday night. See ya at the gym!

I hit back and biceps yesterday. I started out with some awesome deadlifts. My back is really sore from them (already). I worked my way up to 425 pounds with great form and continous movement. (Meaning that I did not rest the bar on the floor at all between reps). I did four intense sets and it kind of killed me for the rest of the workout. I managed to do several sets of incline curls - and I think that is what made my biceps are so sore. I admit that I was dragging through my workout yesterday. I should have accomplished a lot more in the time that I was there. Oh well.

Today is abs and cardio. Which is needed!!! I really wish I had more time for cardio. But my new schedule just does not allow it. I would love to have a treadmill or eliptical at home… But the current budget does not allow it. I guess I could always run - now that the ice is starting to melt. Believe it or not….  I don’t really mind doing cardio and watching tv. It makes the time go by fast. Anyway… See you at the gym…

Yesterday’s leg workout was brutal. 3 giant sets for legs. 4 exercises right after each other. No rest. You literally run from one movement to the next. Here’s what it looks like:

- Leg Press: 20 reps (630 pounds)

- Leg Extensions 25 reps (100 pounds)

- Sissy Squats w/ heels elevated 15 reps (50 pounds)

- Forward barbell lunges 20 reps (135 pounds)

I did the giant set three times and then finished with a few sets of lying leg curls. I was completely spent. I actually fell twice on my last two sets of lunges. I could not stand back up. My legs were shaking like crazy. It was great. I could barely walk upstairs.

Last night I cooked all of my meals. I am still enjoying half of a sweet potato with each meal. It is really helping my energy levels. Today is back and biceps. I don’t know if I will be able to do deadlifts after yesterday’s workout. I will wait and see how sore I am. So far - it is not too bad. I am walking around like normal. But I have a feeling that tomorrow will be much worse!! See you at the gym!!!

I had an awesome workout - despite not having a training partner. My triceps and shoulders are shaking and spazzing like crazy right now. Here’s what I did:

- Tricep cable press downs

- Close grip bench press (on the decline)

- Weighted dips <superset> with more tricep cable press downs

- skull-crushers

- Seated dumbell shoulder press

- Seated dumbell Arnold presses

- Standing barbell press

- Side / Lateral dumbell raises <superset> with bent over rear-delt raises

- Front dumbell raises

- Upright rows

- Seated tricep pushdown machine

- Galileo seated lateral shoulder raise machine

I am completely spent!!!! Can’t wait for legs tomorrow!!! Giant set!!!!

Friday’s workout was pretty good. Lots of heavy presses for chest. It was really sore this weekend. We started with decline dumbell presses and I was able to get a lot of heavy, deep reps. We started with the 120’s and worked up to the 140’s. Next up was dumbell flys. I started with the 110’s and finished my last two sets with the 120’s. I was able to go deep and really wide. It was a great stretch. We finished with incline barbell press. I came back later to hit calves.

Today will be shoulders and triceps. It’s going to be another lunch workout - so I will be moving quickly to get it all in. I am not one of the lucky ones who has today off… I know some people get president’s day off. I think I need to be a teacher!

Hey - The Arnold fitness expo is less than 2 weeks away! And I will be there! See you at the gym!!!

Wednesday’s workout was good. I hit back and biceps pretty hard. I started the workout without a partner… So I did some heavy deadlifts first. I also worked up to 315 on the barbell rows. In all… I hit the following movements:

- deadlifts

- hyperextensions

- 1 arm dumbell rows

- standing dumbell curls

- standing EZ bar curls

- barbell rows

- close-grip lat pull downs

- incline dumbell curls

Today I hit hamstrings, abs, and then 20 minutes of cardio. I did a quick training session and headed back to work. I ate at around 2:00 pm and now I am starving!!! My stomach is making some loud noises. There is plenty of candy and crap laying around the office - but I have been good. I am staying away from that junk. Anyway… tomorrow is chest and calves. See you at the gym!

Monday’s tricep and shoulder workout was ok. Nothing to brag about. I hit triceps pretty good. But I did not have a partner for shoulders. So I had to decrease the weight. and I was crunched for time. So I did not get in as many movements as I would have liked. I did use the seated tricep press machine at the end of the workout. I did about 4 drop sets to completely fry my tri’s.

Yesterday I hit quads and glutes. (I am saving hamstrings for thursday). I felt kind of weak. I started with squats. I struggled to get 16 reps with 285 - which is not normal. I then got 12 good reps with 315 (below parallel). But I was only able to get 3 reps with 405. I also hit up front squats, leg press, leg extensions, forward lunges, and the hack squat machine. My legs were pumped and completely spent at the end of the workout. But they don’t feel too sore yet. I think next week it will be time to hit up the giant set workout again.

Today is back and biceps. I will be sure to hit some heavy deadlifts, heavy rows, and lots of curls. I hate having to train on my lunch break because I feel so rushed. But hey - at least I am getting the workouts in. Anyway - see you at the gym! And happy Valentine’s Day!!

I ended up having a pretty good workout on friday. I switched it up a little by slightly lowering the weight and doing more reps. For example… We started with decline presses and I dropped down to the 120’s instead of the 130 pound dumbells. But I made sure I got 10 full reps. I was then able to get 6 or 7 good reps with the 130’s. We also hit dumbell flys and barbell incline. I finished with some calf exercises.

My eating was not too good this weekend. But hey - it was my birthday! So I figured I deserved it. Today will be triceps and shoulders. It’s going to be another lunch workout - so I hope I can get it all in. See you at the gym…