jbud97’s BodyBlog

I recently started a new job, and have been off of here for about three months.  I’ve still been getting my workout in, and have been playing around with it, as my time to workout has been reduced a little.  I’m still working on getting the details worked out, but I’ll hopefully have a new workout routine sometime soon.

I’m just now getting ready to finish my third week of a rigorous 5×5 shift in my workout.  I have seen some gains, but nothing substantial yet.  I plan on shifting next week to a 12-10-8-6 workout for three weeks, and increase my cardio during the same time to 15 min/day minimum.  I haven’t shifted my exercises yet, but at the end of the next three weeks, I plan on having a revised workout scheduled.  I’m going to do a 5 day split, incorporating some different lifts, plyometrics, and more compound circuit lifts- like a high rep/low weight cable row after a bench press.  Something like a push/pull, just to hit a wider range of muscles when I’m hitting an area heavy.

We’ll see how that goes.  I start coaching wrestling in November, so I’ll have a new workout that includes some AM lifting/cardio, with PM cardio/wrestling workouts.

I’m maintaining some progress, but I still need to change my workout regimine.  Today was chest, and I surprised myself a little.  I started with a 5×5, as I think that’s where I’m going to head with my workouts for a few weeks, and as shown below, it was a pretty good workout.  No running today, as I was running a little late this morning.  It gets a little difficult to get up at 5:30 every single morning to hit the gym, so when I’m late, it’s the running that gets put off.  

Chest
Flat Bench- 135×12 warmup, 5×5- 225, 235, 245, 255, 265(3), 225×7
Decline- 4×8- 185
DB Incline- 4×8- 80lb
Machine INcline- 4×8- 70lb each side
Cable Fly’s- 4×10- 70lb
Tri-Ext- 4×10- 60lb
EZ Curl- 5×5- 115lb (bar+ 2-45’s)
Dips- 15, 12, 10

Results and progress go hand in hand.  I’m starting to see gains in lifts above where I was pre-injury last fall.  Flat bench is still painful to some extent, but I finally got ahead of where I was.  Monday’s lifting for chest started with Flat bench with the following sets:  Warmup-16×135, 8×225, 7×235, 5×245, 4×255, and then, for fun, I did a final set of 8×225.  I know that I did a lot of sets, as it’s been a long road to recovery from the AC shoulder separation.  I’m pleased with other progress as well, but have not had far to go for much of my other lifts.

I’ve also started running again, and my knees seem to be holding up well.  10yrs of wrestling, football, and rugby have resulted in sore knees from running a for a long time, but so far so good.  I’m planning on running a few 5k’s, 10k’s this fall and spring, and a local triatholon (running, biking, and canoeing) in the spring, so I’ve got to get on the ball.  Hopefully I can maintain progress while running, and see some better results as well.

I’m getting ready to develop a new workout program, as I feel that I’ve reached a plateau with my current work out.

Here’s my current workout:
Monday- Chest
Flat bench- 10, 4×8
DB Incline- 4×8
Machine Incline-4×12
WG Machine Bench-4×8 (sometimes as superset w/Mach. Incline)
Mach. Fly 4×12
Dip- 4×15

Tuesday
Pullups- 4×10
WG Pulldown- 4×8
Inc. DB Row- 4×8
CG Pulldown- 4×8
Seated Cable Row- 4×8
Bent Over Row- 4×8
1arm Row (DB)- 4×8
Cable W’s- 3×12

Wednesday
EZ Curl Arnold 21’s
Preacher Curls- 4×8
Overhead Tri Ext- DB- 4×10
Reverse EZ Curll- 4×8
Skull Crusher- 4×8
Tri Ext- 4×8
Cardio

Thursday
Squat- 4×10
Leg Press- 4×8
Deadlift- 4×8
Hack Squat- 4×8
Leg Ext- 4×10
Leg Curl- 4×10
Calf Raises- 4×20

Friday
DB Military- 4×8
Machine Military- 4×10
Arnold Military- 4×10
Lat&Front Raises- 4×10
DB Rotator- 4×10
DB Upright Row- 4×8
DB Shrug- 4×10
Neck- 4×16

Cardio is generally worked in 2-3 times per week, and is typically running on the treadmill.  I’m going to work on setting up a new workout to start this monday.  The basics will stay the same, 4-5 days with one major muscle group per day, and any overlapping exercises split by one day or more.  This is a Monday to Friday workout routine, with weekends off.  If the workout is going well, I’ll rest on Wednesday as well, as I get a pretty good arm workout on other days.

Back Workout
  WG Pullups- warmup- 4×10
  WG Pulldown- 4×8- 210, 220, 230, 240 (superset w/WG PD-Behind neck- 4×10- 100lbs)
  DB Incline Row- 4×8- 75lb DB
  Back Ext- 4×12 w/45lb plate
  Seated Row- 4×8- 140lb
  Nebula Pulldown(machine)- 4×10- 270(3plates each side)
  Cable Upright Row- 4×10- 140lb
  Cable W’s- 4×8- 160, 170, 180. 190

Chest-
  Flat Bence- 135×12, 225×2, 205×5, 225×5, 245×5, 255×2, 205×5
  DB Decline- 4×8- 55lb
  DB Incline- 4×8- 80lb
  Mach. Incline- 4×16-90-circuit
  Pushups- 4×25-circuit
  Neck- 4×16-circuit
  Pullups- 4×10-circuit
  Dips- 2×10
Treadmill- 10 min- 6.5to7.5- 1.2miles

Well, I got back from vacation, and started back at the gym this morning.  I had planned on running each morning while away, but that didn’t work out so well.  I did do quite a bit of wakeboarding and water skiing, not to mention learning how to barefoot ski.  So, I did work out quite a bit, but not how I planned.

I’m going to work this week on getting back into a routine, and am going to work up a different workout….it’s time for a change.

Today, I lifted Legs and Shoulders.  Not too heavy as I’ve got a 10 hour drive to make today.  I’m taking the next 12 days off from lifting, but plan on doing some running while on vacation.

Legs/Shoulders

Leg Ext- 4×8- single leg- 80
Leg Press- 4×8- 620
Standing Squat- 4×12
Mach. Military- 4×8- 90
Single Leg Step Ups- 4×8- 40lb dbs(2)
DB Military- 4×8- 65lb dbs
Calf Raises-(LegPress) 4×16- 440
Hack Squat- 4×10- 225
Standing Leg Curl- 4×12- 40lb
Machine Lat Raises- 4×8- 100lb
Front/Side Raise- 4×8- 20lb dbs

No Cardio

Well, the cutting workout I tried didnt’ work real well.  I’ve gained 4lbs since the beginning, so, not really a cutting cycle.  I increased my cardio, and reps during workouts, but didn’t get the results I was looking for.  I did get good results overall though.  I’ve increased mass during this cycle, as noted in my body stats.  I’ve also increased my strength in several lifts.  Overall, i’m pretty pleased with the progress, even though it’s not what I was looking for.

My shoulder continues to improve, as I’m nearly where I was prior to the shoulder injury.  I’ve had to adjust my workout this week down to two days, as I’m leaving on vacation for 10 days.  I will still try to run and get a workout when I can, but I’m going to give my body a well deserved rest.

Monday Workout:
Chest/Back
  Flat Bench- 10×135, 5×225, 9×225, 9×225, 9×225
  WG Pull Down- 4×8- 190lbs
  DB Incline- 4×8- 80lb
  Barbell Row- 4×8- 135lb
  BodyBall DB Bench- 4×8- 65lb DB
  DB Incline Row- 4×8- 80lb
  EZCurl- 4×8- 95lb
  DB Overhead TriExt- 4×10- 60lb
  WG Pullup Leg Raises- 3×8
  Cable Fly’s- 3×10- 70lb
  Medicine Ball Pushups- AltArm- 4×10
  Ab Roller- 4×10

Weight- 180