HBK’s BodyBlog

I started my workout with a Gatorade Performance Series Nutrition Shake. I took the shake about a hour prior to my workout (645am workout). The Shake contains 360 total Calories, 70 Calories from Fat, with 20 grams of protien. Today I drank the vanillaflavored shake. Nice flavor, the shake didn’t feel heavy at all and it gave me a nice boost.
Deadlift
130×12
150×10
180×8
205×2
Note: Felt like shit right out of the gate.  I guess I wasn’t awake or warm enough to get thing going with deads.   I’ll switch this one around with to come in 2nd or third on my routines.

Front Lat Pull Downs
100×12
120×12
130×10
140×8
Note: News PRs for weight and Reps

T-Rows
90×12
110×10
120×10
130×8
Note: New PR for weight and Reps

Seated Row:
120×10
135×10
150×10
165×8
Note: New excercise. It felt good.

EZ Bar Bi Curl:
70×12
80×10
90×10
100×6

DB Hammer Curl
35×10
40×10
45×7
45×8

Smith Machine Drag Curl
90×12
110×10
120×10
130×8
Note: My last rep or two..my elbows would flare. Need to work on strict form.

Fore Arm curls
30×12
40×12
40×12
50×13

Core:
Crunches 15×3 sets
Hip Pulse 10×3 sets

I started my workout with a Gatorade Performance Series Nutrition Shake.  I took the shake about a hour prior to my workout (645am workout).  The Shake contains 360 total Calories, 70 Calories from Fat, with 20 grams of protien.  Today I drank the Chocolate flavored shake.  Nice flavor, the shake didn’t feel heavy at all and it gave me a nice boost.

Squat
130×12
160×12
180×12
200×12
Note: New PR for reps on all my sets

Hack Squat:
180×12
200×12
210×12
220×12
Note: New PR with weight and reps.

Leg Press:
200×12
220×12
230×12
250×12
Note: New PR’s for weight and reps

Leg Ext
110×12
130×12
140×12
150×12
Note: New PR’s for weight and reps

Leg Curls
90×12
100×12
110×12
120×10
Note: New PR’s for weight and Reps

Shoulder DB Press
35×12
45×12
55×12
60×10

Lat Raise
25×12
25×12
25×12
25×12

Bent Over Lat Raise
35×12
40×12
45×12
50×12

I started my workout with a Gatorade Performance Series Nutrition Shake.  I took the shake about a hour prior to my workout (645am workout).  The Shake contains 360 total Calories, 70 Calories from Fat, with 20 grams of protien.  Today I drank the Strawberry flavored shake.  Nice flavor, the shake didn’t feel heavy at all and it gave me a nice boost.

Incline Bench
130×12
140×12
150×13
160×10
Note: New PR’s with both my 150 and 160 sets.  This felt great and I felt real strong through out the workout.

Decline Bench:
130×12
160×12
170×10
185×9
Note: New PR for reps on 185.  Felt strong.

Flat Bench:
130×12
160×12
170×10
185×9
Note: New PR for reps on 185.

Reverse Close Grip:
120×12
130×12
145×9
150×8

EZ Skullcrushers-Seated
80×12
90×12
100×8
100×8

Rope Press Down-Standing
90×15
100×15
110×15
120×12
Note: First time I’ve tried these.  New volume and great finishing tricep Move.

Push Ups Super Set-Regular-Decline-Incline
BWx10×3 sets

MMA Rotation: 25lbsx10×3 sets

I’m a bit late posting this..but wanted to record the WO.

Deadlift
120×12
140×12
170×8
200×8

T-Row
90×10
100×10
110×8
120×8

BB Row
120×12
140×10
160×8
180×8

Front Lat Pull Down
100×12
110×12
120×10
130×8

EZ Curl
70×12
80×10
90×8
90×8

DB Hammer Curl
30×10
35×10
40×8
40×8

Drag Curl
90×12
100×10
110×10
120×8

Concentration Curl
25×10x4

Another real good workout.

Squat:
130×12
150×12
160×12
190×12

Hack Squat:
180×12
190×12
200×12
210×12
Note: I’ve never done these..so I was feeling my way around the equipment and figuring out how much I could lift. I like the Hack Squat and the weight is going to improve with time.

Leg Press:
180×12
200×12
220×12
240×12
Note: I used a different machine for Leg presses and the machine felt weird.  I’m going to use the orginal machine that I used on week one.

Leg Ext:
105×12
120×12
135×12
150×12

Leg Curls:
80×12
100×11
100×11
100×9

Shoulder DB Press
35×12
45×12
50×12
55×10

Lat Raises
20×12
25×12
30×8
30×8

Bent Over Lat Raise
30×12
40×12
45×12
45×12

Calf Raies
BWx3×10 reps

Elipitical Run
15 minutes for a mile and half run.

I had a great workout this morning.  Although I started off a little slow..early morning…I got right into gear and was able to put a great workout.  Here’s the scoop:

Smith Machine Incline Bench:
120×12
130×12
135×10
140×10

Smith Machine Flat Bench:
130×12
150×12
160×9
180×8

Smith Machine Decline Bench:
130×12
150×12
160×10
180×9

Push Ups Regular/Decline/Incline
2 sets by 10 reps for each style

Smith Machine Reverse Close Grip
110×10
135×10
145×8
145×8

Seated EZ Bar Ext
80×10
90×10
100×9
80×10

Standing 1 Arm DB Ext
30×10
35×10
40×7
30×10

Dips
BWx15 reps for 4 sets

I did a 2.5 mile run  at a 2 incline with a avg speed of 5.5.  The last 5 minutes of the run avg 6mph. I also completed core work.  Core included:

Floor wipers 3 sets @ 135lbsx10
Hip Thrust 3 sets with 25lb DBx10
Pole Twist 3 sets with 20lb bar to failure
Crunches 4 setsx10 reps
Seated Crunches 3 setsx10

Good stuff after being away from running

Morning yall. I’m still working out the kinks of my new routine and using gym equipment. Yes so many options out there…but I’m not complaining.

Hammer Strength T-Row:
90×12
100×12
105×8
110×8
115×8
Note: I under estimated this one..so I have to reevaluate weight and reps. But overall a nice start.

Deadlift
120×12
140×12
160×10
170×8
200×3
Note: The volume is high as compared to my 5×5 routine so I was spent by the last set. 

Front Pull Down:
90×12
100×12
110×9
120×8
120×6
Note: Its been a while since I’ve done these, so it s a matter of getting back into the groove.

BB Row on Smith Machine:
90×8
120×8
140×8
150×5
Note: I was spent by the time I got to rows.  I think I may have a high volume doing 5 sets per routine so I’m going to scale back one set and see if that makes a difference.

Triceps
Smith Machine Close Grip Bench
110×12
130×12
140×12
150×12

Seated EZ Bar Ext
80×10
90×10
9010

1 Arm Seated DB Overhead Ext
25×12
30×12
35×10
35×10

Weighted Dip
BW + 45×12
BW + 90×12
BW + 90×12
BW + 45×15

Overall not bad.  I will switch Triceps and Bicep work.  Next week I’ll do chest and Tri’s together and Back and Bi’s.

I completed my new Leg routine on Sunday and man am I still hurting. Good stuff all around. I will continue to tweak things as I introduce myself to new equipment etc.  Here’s the Leg and Shoulder workout:

Squat
130×12
140×12
150×10
160×10
180×10

Hammer Strength Leg Press
90×10 warm up
140×12
160×12
180×12
200×10
210×11
Note: Its been a long time since I’ve done these and man did they feel great. I’m keeping them.

Leg Curls
70×12
80×12
90×10
100×8
100×8

Leg Ext:
90×12-easy will up next week
100×12
110×12
120×10
120×10

Calf Raises
130×12
140×12
150×10
160×10
180×10

Seated DB Press
35×12
40×12
45×10
50×8

Standing Lat Raises
20×12
25×10
25×10
25×10

Bent Over Raises
30×12
35×12
40×10
45×8

Run: 1.97 miles total of 26 minutes. I ran a consistent 4.9mph and ran last 3-4minutes at 5.4 at a 2 incline. This was my fist run in a few weeks so times and distance will improve.  

Incline Bench:
110×12
120×10
125×10
130×8
135×6
Note: Its been a long time since I’ve done incline bench moves.  The reason I took it out was due to shoulder issues. Incline just killed my shoulders. But now that my shoulder injury is healed, I’m slowly finding my limits and relearning this excercise.

Bench:
130×12
140×10
150×10
160×8
180×5
Note: weights are high..but goal is to be able to do these for more reps.

Decline Bench:
130×12
140×10
150×7
160×5
180×3
Note: I was tired as I approached decline. I’m sure these numbers will improve as I performe this routine more consistently. Decline by far is my strongest movement.

EZ Curl:
60×12
70×12
80×10
90×8

Incline DB Hammer
30×12
35×10
40×8
40×8

DB Preacher-One handed
25×10
25×10
25×10
30×8

Floor Wipers:
120×10
135×10
135×10