m3ntAl’s BodyBlog

It was a pretty good day today. I worked my arms good and had a good pump.

Seated DB Curls: 27lb DB’s 3×10

Standing Hammer Curls: 27lb DB’s 3×10

Preacher Curls: 40lb EZ Curl 1×20

Standing One Arm DB Curl over incline bench: 27lb DB 2×10

Cable pulldowns: 70lb 1×10, 85 3×10

Dips: 3×15

Diamond pushups: 1×25

Cable overhead ext: 45lb 3×10

I had some chicken and pasta with brocoli and carrots for lunch and around 2:30pm drank a chocolate muscle milk milk shake.

Is what I feel today. Those deadlift’s were great for the body. My traps, delts, lower back and hami’s are sore. I put my hami’s through alot yesterday.

I look forward to this day every friggin week. I go all out on these days for some reason.

Deadlifts: 135lb 2×10, 155lb 1×10

Leg Ext: 100lb 1×10, 120lb 1×10, 130lb 1×10, 140lb 1×8

Leg Curls: 90lb 1×10, 100lb 1×10, 110lb 1×7

ATG Squats: 155lb 1×10, 175lb 1×10, 185lb 1×10, 205lb 1×6

Donkey Calf raises: 1×30

The lights are on but there’s no one home. Nothing else to say about this but WOW!!!

It was supposed to be leg day, but, I chose to work chest. My chest needs some serious work. I feel like I am unable to build my chest the way I want it. The only thing I could do is be paitient.

Bench Press: 135 1×10, 155lb 1×10, 170lb 1×10, 180lb 1×8, 190lb 1×6

Incline Bench: 135 1×10, 155lb 2×8

Incline pec dec fly’s: 27lb DB 3×10

DB Bench Press: 53lb DB 3×10

Situps: 3×15

I was about to NOT work out today. Woke up and had, or still have 2 bad tires on my ride. Went this morning to have them changed and they were not open yet. So I’ve been pondering all day wether or not if I should workout or not. Guess what? I was selfish enough to workout and deal with my ride later. I can hear my wife already…

DB Shoulder press: 32lb DB 4×10

Standing Military Shoulder Press: 95lb 1×10, 115lb 2×8

Front Incline DB Raise: 17lb DB 3×10

Front 2 DB Raise: 17lb DB 3×10

Seated Side lat raises: 22lbDB 2×8, 17lb 2×10

Barbell Shoulder Shruggs: 135lb 2×10, 145lb 2×10

Situps: 1×20, 2×15

Leg raises: 2×15

It’s the end of the week and there isn’t any better way to end it other than arms.

Alternate Incline DB Curl: 27lbDB 4×10

Bench Dips: 2×12, with 25lb Plate 2×15

Standing One Arm DB Curl over incline bench: 27lb DB 3×10, 1×8

Concentration Curls: 32lb DB 3×8

Standing Bicep Cable curls: 50lb 1×10, 60lb 1×10, 70lb 1×10, 80lb 1×10

Tri cable push down: 70lb 1×10, 80lb 1×10, 90lb 1×10, 100lb 1×10

DB overhead ext: 32lb DB 3×15

I had a muscle milk milk shake, and Im’a hit the cafeteria for some chicken.

I forgot to blog yesterday’s workout. Well I didn’t forget, I attempted to but the web site was having some problems at the time. It was a good back day and a very motivational one. I watched a Jay Cutler tribute before hitting the gym and I was inspired and motivated.

Bent over two arm bar row: 40lb 1×12, 45lb 1×10, 55lb 1×10, 65lb 1×10

One arm DB Row: 32lb DB 2×10, 37lb DB 2×8

Stiff Legged Dead lift: 95lb 1×10, 105lb 1×10, 115 lb 1×10, 125lb 1×10

Lat Pull downs: 100lb 2×10, 110 2×8

Leg Raises: 2×12

Situps: 2×15

Deadlidts killed my, sore as hell today. Almost couldn’t get out of bed. I need to incorporate this excersise in my back routine. Felt great though.

I’m taking off of work early today to volunteer some hours at my daughter’s school. Initially I was to just come to work and take off at my normal lunch time, 11am, and then hit the gym until about 12pm or a little after 12, depending on how my workout goes. This morning the wifey busts out with "well I need to do laundry, so Im gonna have to take you to work and pick you up later" then she asked why I am taking my gym bag if I’m taking off early. I then respond "well it is back day and I need to work on my back" She says "damn you can’t go one day without working out?" I say "I do, on the weekends when I take a rest from the brutal beating I put my body through from the weeks workout" Then she’s like "ugh, I don’t know why you just can’t take one f*cking day off damn it. you’re to obsessed" If I was at home when she said this, I would have shown her pics and vids of Jay Cutler, Ronnie Coleman etc. But then I came back with…"Well let’s see you go one full day, 24 hrs, without a cigarette." She then busts out with, I’m not gonna be done by 11am to pick you up anyway so it doesn’t matter". Dudes I f*cking insisted on taking the day off from the gym and was going to take her cigg’s to see if she could make it all day, 24 hrs, without a cancer stick. See how the tides have suddenly turned. I hate it when she does that.

Yes it was. I feel fawking great. A nice pump that I have  not felt in a while.

DB Press: 53lbDB’s 4×10

Bench Press: 135lb 2×10, 155lb 2×8

Incline Bench:135lb 1×10, 155lb 3×8

Incline DB Fly’s: 32lbDB 2×8(these killed me, had to lower weight) 22lbDB 2×10

Cable Crossover: 30lb 2×10, 35lb 2×8

Situps: 2×15

Legraises: 2×15

Had a muscle milk milk shake(sounds funny) and will be devouring some chicken w/brocoli from the night before.

I tell you all what, this leg day fawkin rocked. I was determined, motivated and focused. Here is what I was able to accomplish

Leg ext: 100lb 1×10, 110lb 1×10, 120lb 1×8, 130lb 1×8

Leg Curls: 90lb 1×10, 100lb 1×10, 110lb 2×8

ATG Squats: 135lb 1×10, 165lb 1×10, 185lb 1×10, 205lb 1×8

Leg Press:   120lb 1×10, 130lb 1×10, 150lb 1×10, 1×8

Calf Raises: 37lb DB 4×12

Situps: 3×10

This was an absofawkinglutely great workout. I had a muscle milk shake after this and about 45 minutes after this a chicken ceasar salad.