lbdb18’s BodyBlog

Today was back day, so time to go to work.  My shoulder was feeling great so I decided to start with some pull-ups.  After a couple of sets I thought I would try some weighted ones, b/c I’ve never tried them weighted before and I got 15 BW ones pretty easily.  Did the third set with a 25 and the last set with a 45, which was hard as hell for 8 reps. So I guess that’s what its gonna be like if I do gain another 45 pounds of muscle.  Next was one of my favorite back exercises, corner T-bar rows, got up to eight 35’s on the bar, but only managed 5 reps. So I immediately stripped three 35’s and got 12 reps. After that was neutral grip lat pull-downs for 4 sets, which I really feel more in my lats compared to the regular lat pull down bar.  Next was the pullover machine that Dorian Yates made popular, for 3 intense sets.  My back was full as shit and I actually had a V-Taper.  Then were some seated Hammer Strength rows for 3 sets and finally finishing up with 3 sets of Deadlifts.   I think I like doing deads at the end of my workout, as opposed to beginning with them.  I don’t lose all of the energy and I really feel the burn when I train that exercise last.  Also I don’t have to put as much weight on the bar, which is less stress on my shoulder, so I believe it just suits my body best to do Deadlifts last.

Luckily this past Saturday morning I got to sleep in because my training partner had church early, when we usually train legs.  Typically we meet at the gym around 8:30 am, and train the shit out of our legs.  But we had to move the time to 11:30, so I thought since I would get to sleep in a little bit and even get an extra meal in, that I would be some what stronger than normal.  Wrong, when I got under 315 on squats, it felt HEAVY!  So I thought today’s not gonna be a weight day lets do some light, high rep sets.  First we striped the bar down to 225 where we did 10 reps, hams to calves, with a 2 second pause at the bottom of the rep and then exploded up.  If you haven’t ever tried that, give it a shot, it makes the weight feel a lot heavier and the burn in you quads is unreal.  Next we dropped the weight to 135 and did 30 reps, which burnt like hell, then as soon as I racked the bar, I did a wall squat for as long as I could hold it, which was about 21.5 seconds.  Upping the weight to 155, I got 25 reps followed by another wall squat of 20 seconds.  Then came 185 for 20 reps, and a wall squat of 15.3 seconds.  And finally 225 for 15 reps, with a leg quivering wall squat for 13.4 seconds.  So with warm-up sets and working our way up to 315, back down to 135 and up to 225 again, it took my roommate and myself 48.5 minutes to complete squats.  Ari looks at me and swears he will never squat again and feel like I was about to faint.  But we manage to crawl our way to leg extensions for a few sets and then hit some seated leg curls for our hammies.  We actually did 6 sets of seated hamstring curls with the last set being a triple drop set, and that was all they needed.  Our legs are extremely tight and filled with blood, as it even hurts to walk to the elevator.  That’s right, definitely weren’t taking the stairs.  After another hard leg work out, I was off to get some lunch and down a protein shake.  Today I was off and tomorrow I got Chest and Calves.  Train hard fellas.

I experienced a little bit of paradise last night when I got to train at gold’s gym with my buddy after hours.  We were the only ones in the gym and it was glorious.  We finished chest in like 40 minutes b/c there was no waiting or talking to people and let me tell you it was nice.  I warmed-up with flat Db press, and then moved on to incline BB press, which I am now paying for b/c my shoulder is killing me.  From there we went to Wide grip Hammer flat press, where we worked our way up to four plates a side.  I was proud of myself because I ended up getting 8 reps.  For some reason these past two weeks have been great in terms of being able to move more weight than usual.  Following that we did high cable crossovers.  Next we did a drop set of flat flyes and finished up with pec-dec.  Today I’m taking off and gonna do back on Wednesday night. 

Leg day came and went again this week, with me doing some heavy weights.  On squats I got 335 for 8 ATG and did lunges for 20 steps with 100 pound Dbs.  For some reason my adrenaline just gets pumping and I turn my music up, then next thing I know its hard to bend my legs.  Without a doubt legs, especially quads, are my favorite body part to train.  Here was the workout:Leg extensions  3 sets 15 reps (warm-up)