iyare’s BodyBlog

I have gained a lot of weight.  two days of eating big dinners.  wow.  anyhow, so i started with bodybuilding workouts and trying to reign in my diet.  This is my second week and it goes like this:

 Bench:1×15@185, 1×15@200, 1×12@205, 1×12@205

Incline DB Press: 1×15, 1×12, 2×10, all @50 supersetted with:

DB Flys:1×5, 1×12,2×10 all @20

Chest Press Machine: 1×15, 1×12, 1×12, 3×10 i dont know the weight

Cable Cross over: 1×15, 1×12, 3×10 all @35

Tricep Pushdown (rope): 1×15, 1×12, 2×10 @30

Lying Tri Xtension:  1×15, 1×11, 1×10@65

Seated DB Xtension:  15,12, 10@45

Reverse curls: 15, 12, 10@15+20kg

Wrist Curls:  15, 12, 10@15

 My legs are killing me from a previous workout.  This bodybuilding stuff is more grueling than I expected.

I am feeling a bit flabby these days…I think I am going to get a bit more serious about this bodyfat issue.  I am not quite sure how, but I must.

My schedule is off.  I went to America to visit my family and, wow, my gym schedule is crazy off.  I went to the gym and did pretty well on bench.  Started with incline:

1×5@135

1×5@185

1×5@205

1×5@225

1×5@245

 Then, I went to squats:

1×5@135

1×5@225

1×5@315

1×3@405

I gassed out.  Not sure if it was due to my lack of squat workouts.  I focused on good mornings and hypers.

 Then, I moved to deadlifts from the racks:

1×5@135

1×5@225

1×5@315

I attempted 405 and couldn’t even get it off the rack.  I felt my injury resurface.  So I quit.

Then, I went to speed benches. 10×3@225.  Pretty nice.  I still had some in me, so I went to 1×5@315 and felt good.

Next on the list was preacher curls:

3×10@65

Straight bar curls: 3×10@95 (gassed on the last set, 2 reps short)

tricep pushdowns: the whole stack 3×10.

Not an optimal workout but it got done.

are one legged squats the same as lunges?  i put my back leg on the bench behind me and that thing was hard!!!  i gave out!!

played some b ball yesterday (that is basketball, for those who dont know).  i had a little something for the young bucks but i still need to up my skills.  cood cardio.

A guy in the gym sat next to me and told, as a father would a son, "You need to lower the weight you exercise with."  So, I said "Why?"  Then I explained to him "My goals are not like your goals.  My goals involve the bench, deadlift and squat."  Immediately, he blurted "Powerlifting!"  I wanted to smack him in the mouth.  Why did he waste my time in the first place with his silly comment about lowering the weight I work with?  People make me sick.  These fake bodybuilders, doing sets of 20 and 25, in the bathrooms shooting each other in the tails, want to tell me what is too heavy for me?  Ignorance…..

Good Mornings: 1×5@bar, 95, 115, 135, 1×3@155, 175, 195, 1×1@215, 225, 235, 250, 265, 270, 275, 285

Glute Ham Raises*: 3×10@50

Hypers*: 3×8@45

Ab Pulldowns: 5×10@50

Straight Leg Raises: 5×15

*not sure if this is the actual exercise  I did

A-1
bench: 1×5@135,185, 205, 225, 250, 275, 295, 1×3@315, 1×1@335, 355, 375 (easy), 385 (pinned!!), 380 (stalled about 4 inches off my chest).

A-2
chinups: 5×5 bodyweight

B1
incline dumbell press: 2×8@70

B2
Barbell Rows:  1×5@185, 2×5@275, 1×3@275 (i gassed out like tank abbott)

c1
hammer curls: 2×7@50

c2
cable pushdowns: 1×9@50, 40

Overall, I felt good.

375 on bench.  405-375 = 30.  30 pounds away.

warm up for box squats: barx3, 135×3,185×3,205×3,225×3, t
hen began the workout 6×3@255.  45 seconds of rest between sets.

Lunges: 3×7@115

1-legged leg press: 2×15  slow and steady.

ab machine:  2×10 weighted (10kg then 22 kg)

hyperextension:  2×10@25kg

i feel pretty good.