funkyb5150’s BodyBlog

It’s time for arms again (biceps / triceps). I had a great weekend… but I did not eat as well as I should have. I missed a few meals yesterday. But I am now back on track. It is already turning out to be a busy week. I will be changing up the order of our exercises today… We will probably start out with incline curls and superset them with decline, close-grip bench presses.

See ya at the gym!

So I hit shoulders pretty good yesterday. I started out with some heavy, seated dumbell presses. We superset these with standing barbell shoulder presses. After doing about 10 reps with the 85’s… I struggled to get 6 reps with 135 on the bar. My shoulders were fried! I also did a bunch of lateral and front raises. And I hit the rear delts good too. I had to be back to work by 1 pm for a meeting… so I did not have a lot of time… but it was still a good workout.

Today is back day. Heavy deadlifts and heavy bent-over rows are always the foundation of my back workouts. I have been increasing my reps on deadlifts at 405. Last week was 8 quick reps. Today I will be trying for 9.

See ya at the gym!

I had a pretty intense leg workout yesterday. My squats were great. I felt strong - and my knee felt fine. Here’s what my workout looked like:

- Heavy barbell squats

- Stiff-leg deadlifts

- Front barbell squats

- Forward lunges

- Heavy leg presses

- Lying leg curls.

I had a great pump in my legs and I could barely walk up the stairs to the locker room. I ate pretty good yesterday too. The only thing I am lacking now is sleep. I will probably need to catch a nap when I get home from work (because I am beyond tired). Today is shoulders. See ya at the gym!

Heavy leg day! Heavy squats, Heavy leg presses… It is going to be death. I am loving being back on the NO-Xplode though. Hopefully I will have a spotter today… or I won’t be able to go as heavy on the squats. I really need to make time for some lunges and hamstring work - as I have been slacking in these areas. See ya at the gym!!!

I had a great weekend in Chicago… It was amazing (and just what I needed). However, I had to be at work this morning at 5:00 am - So I was up by 4 am. I am going to be tired today! I am training biceps and triceps. But I do have good news… My shipment from bb.com came in saturday. I finally have some more NO-Xplode!! So that should really improve my workout today. I have been out of NO Xplode for months…. I am now ready to step it up a notch! As of right now… I am pain free. My elbows feel fine and so does my knee. So here we go!

So Monday’s workout was ok - not one of my best. But I got through it. I did cable push-downs, close-grip bench, standing dumbell curls, weighted dips, standing EZ bar curls, incline curls, and decline skull-crushers. I weighed myself yesterday and somehow I have dropped another 5 pounds! Not good. I am now down around 205 - 207. So I need to increase the calories and be a bit more consistent.

Yesterday was leg day. Although I did not have time to do a lot of exercises… The ones I did hit were intense. Instead of increasing my weight on squats.. I have been increasing my reps on each set. I was able to get 20 super deep reps with 225, 15 deep reps with 315, and six super deep reps with 405. It felt great. I also did several sets of lying leg curls and some really heavy leg presses.

Today is all shoulders! I will probably work some abs in too. I have been off the NO Xplode for a while now…. And my workouts are suffering without it. Loss of drive! So its time to reorder. See you at the gym!

Don’t worry guys… I am still here and training harder then ever. I have made some great improvements - especially in my shoulders. I have been very successful in keeping the bodyfat under control this summer - while bulking. I have received a lot of great compliments that I am looking bigger than ever - when in reality - my weight is down a bit. I am hovering around 212 to 215 and really happy with my definition at this weight. I am still using my new training split:

Monday - Arms - Biceps / Triceps

Tuesday - Legs - Quads and Hamstrings

Wednesday - Shoulders

Thursday - Back

Friday - Chest

So today is arm day. I will be attacking them with lots of supersets and drop sets. My elbow is feeling great. The only pain I have now is in my right knee on leg day. I am switching to some higher reps on legs and taking more time to warm up. I’ll post up my workout tomorrow. In other news - I have been extremely busy. I am currently finishing one bedroom in my basement. So I have been trying to work on that a little bit each night. See you at the gym!

So I know I have not been on here in a while. I have been beyond busy. Summer is finally here… and that leaves me with a lot more activities (and things to get done). Training is going great. I have a new workout split that is yielding great results. As I have mentioned before… I have been working to bring up my shoulders. So my split was kind of designed around that. Here’s my new routine:

Monday - Arms (Biceps, Triceps)

Tuesday - Legs (Quads, Hamstrings)

Wednesday - Shoulders

Thursday - Back

Friday - Chest, Calves

I am basically working in abs every chance I get. I have also been hitting up some cardio a few times per week. My schedule has been a little crazy lately - which has affected my eating and cardio. I have not missed any workouts though!!! I am back on a new fat loss supplement - started this week. So I will keep ya posted on how that works out. See ya at the gym!

I still hit triceps and shoulders on monday. But I completely changed up the order of my exercises. I still started with some high rep cable push-downs to warm-up my elbows. But then I went right into lateral raises, rear delt raises, and front raises. Next up was dips superset with more cable push-downs. I started with no weight on the dips and worked my way up to 90 pounds (2 45 pound plates hanging from the belt). Then it was time for close grip bench press. After that I hit up skull crushers. I then went back to shoulders by hitting up some seated, dumbell shoulder presses. I finished up with some seated barbell shoulder presses using the smith machine.

Yesterday was legs. I started out with front squats instead of normal squats. I fel pretty strong and worked my way up to 225 pounds - which for me is a lot (for front squats). I then did traditional squats and was still able to work up to 405 for 3 good reps. Then I hit lunges, leg press, and finished with leg extensions. My legs were tired last night… but they seem fine this morning. No soreness yet. I am about due for my dreaded giant set workout… Maybe next week.

Today is back and biceps. I will probably try to get there a little before my partner - so I can get my deadlifts in. (He refuses to deadlift!) However, I want to really focus on my biceps today. See you at the gym!

Friday I hit chest, calves, and abs. I had a great spotter… but I did not push myself too hard. (It was my first chest workout since my week off). I started out with calves. I did seated and standing calf raises. Then I hit decline dumbell press. Next was dumbell flys. And I finished with incline barbell press. I didn’t eat too bad over the weekend. Although… On friday night I went to kalamazoo and drank some beer at Harvey’s. It was great as I had not been there in so long. Of course I had to hit up the big burrito afterwards! So I tried to eat good the rest of the weekend. Saturday night I ate some real japanese food with my brother and his wife. I had plenty of sushi. Some of it was good. Some of it was pretty bad. Anyway - last week was good overall. I lost about 3 pounds. This week will be intense as well. Today is triceps and shoulders. See you at the gym…