m3ntAl’s BodyBlog

u got the fawkin idea. these circuits are what I pretty much do unless I feel the need to switch them up a bit. no need to blog my training everytime I do. I don’t have time for that, too much typing and so little time. I can say that I have up’d the weights by at least 5-10 lbs on just about each excercise. I don’t think that I am getting any skinnier or muscular but my wife tells me I am. She gets mad every time I start to train. "You take too long" she says. One fukin’ hour! Is that too much to ask for? I guess it is…for her. Well Just started to take CLA with the rest of the supp’s listed. Dunno if I should start drinking any protein shakes. That is my ponder.

Balls to the wall training today. No fawkin mercy.

Workout A: Squats BF 310lb 1×10

                  Bench Press BF 220lb 1×8

                  Military Press BF 160lb 1×8

                  Barbell Rows BF 130lb 1×8

                  Leg lifts 1×20

                  Barbell Curls BF 110lb 1×8

                  Overhead Tri extension DB 30lb 1×8

Workout B: Incline Bench Press BF 190lb 1×10

                  Leg extensions BF 160lb 1×10

                  Incline Sit ups 1×25

                  Good Morning BF 130lb 1×10

                  Barbell Shoulder shrug 110lb 1×10

                  Standing Curl DB 25lb 1×10

                  Tricep pushdown BF 100lb 1×10

Workout C: Decline push-ups 1×15

                  Bicycles 1×25

                  Rear crossover delts BF 100lb 1×15

                  Barbell Rows BF 100lb 1×15

                  Calve raises BF 80lb 1×20

                  Reverse Curl DB 20lb 1×15

                  Kickbacks BF 45lb 1×15

Wow did I workout on Saturday. I didn’t think that I had it in me to workout like that. I impressed myself. Well I jogged a mile within 15minutes which is my best time, and but my second mi le wasn’t too good. After my jog, I did the following routine. Of course it was a circuit workout.

Workout A: Chest Incline Bench BF 210 lbs 1×8

                  Abs Crunches 1×25

                  Shoulders Y Raises DB 30lb 1×8

                  Biceps Concentrated Curls  BF 50lb 1×8

                  Back Seated Rows 130lb BF 1×8

                  Triceps DB Overhead extensions 30lb 1×8

Workout B:  Chest Bench Press 180lbs BF 1×10

                   Shoulders SHoulder Shrugs BF 100lb 1×10

                    Abs Crunches 1×25

                    Biceps Standing DB Curl 35lb 1×10

                     Triceps Cable pulldowns BF 50lb 1×10

                     Back Delt rows DB 35lb 1×10

Workout C:  Chest Fly’s BF 160lb 1×15

                   Abs Bicycles 1×25

                   Shoulders Military Press BF 130lb 1×15

                   Biceps Hammer Curls 25lb Db 1×15

                   Tricep Kickbacks BF 45lb 1×15

                   Back (I cannot remember for the life of me)

I really did not feel like working out yesterday, but I;m glad I did. My stomach muscles felt sore after the workout. I guess I must be doing something right. I liked the circuit I did on Monday and continued with it yesterday.  

I warmed up with the following:

push ups 1×25, squats(body weight) 1×25

Workout A: Chest Incline Bench Press BF 220lb 1×8

                    Legs Squats BF 300lb 1×8

                    Back Seated Rows BF 120lb 1×8

                    Abs Crunches 1×20

                    Shou
lders Y Raises 20lb DB 1×8

                    Bice
ps Concentrated Curls BF 45lb 1×8

                    Tric
eps Tri overhead extension 35lb DB 1×8

Workout B:  Chest Bench Press BF 180lb 1×10

                    Legs Lunges 45lb DB 1×10

                    Abs Reverse Crunches 1×25

                    Back Cable Pulldowns BF 30lb 1×10

                    Shoulders Lateral Raises 35lb DB 1×10

                    Biceps Standing Curls 35lb DB 1×10

                    Triceps Dips 1×10

Workout C:  Legs Calf Raises 50lb DB 1×15

                    Ches
t Fly’s BF 150lb 1×15

                    Biceps Hammer Curls 25lb DB 1×15

                    Triceps Kickbacks BF 40lb 1×15

                    Shoulders Military Press BF 120lb 1×15

                    Abs Bicycle Crunches 1×25

                   Back Crossover Rear Delts BF 90lb 1×15

MOst of these workouts were done on a Bowflex Xtreme (BF) that I’ve been training on for the past few months and Im just getting dedicated to transforming myself into a better me.

Since I was strapped for time, I did a 30 minute upper body circuit only resting when setting up the next workout.

Prior to workout,  ate a turkey on whole wheat w/mustard, took an Animal Pak and 5g dose of mono creatine

Jogged 1.5 miles in 20 min(has to get better)

Chest Incline Bench BF 1×8 210lb

Back Bent over DB Row 1×8 40lb

Shoulders Arnold Press 1×8 40lb DB

Biceps DB Curl 1×8 40lb

Triceps Overhead DB Extension 1×8 40lb

Abs Crunches 1×15

Chest Bench Press BF 1×10 190lb

Back (traps) Barbell Shrug 1×10 35lb

Shoulders BF Cable front Raises 1×10 30lb

Biceps Preacher Curl 1×10 35lb

Triceps Dip 1×10

Abs Bicycles 1×20

Back Straight Arm pulldown  BF 1×15 25lb

Chest Fly’s BF 1×15 140lbs

Shoulders Bent-over Lat raise 1×15 DB 15lb

Biceps Standing curl BF 1×15 30lb

Triceps Kickbacks BF 1×15 30lbs

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