m3ntAl’s BodyBlog

I squeezed in as much as possible today. I will be taking a long trip tomorrow to SC to see my dad. He is not doing too well. He had another minor heart attack and the docs do not know how much more his heart will hold off for. Well let’s move on, shall we?

T bar rows: 1platex12, 2plates 2×12, 2plates and a 5lbr 1×10, 2plates and two 5lbr’s 1×10

Seated rows reverse grip: 100lbs 1×12, 110×10, 120×8, 130×8(rest pause)

Front DB Delt raises: 27lbr’s 3×10

Side lat DB Raises: 22lbr’s 3×10

Bent over cable side lat raises: 20lb 2×10, 25lbx8

Seated DB shoulder press: 32lbr’s 3×12

DB Hammer curls: 32lbr’s 2×10, 37lbr’s 2×8

Shruggs: 53lb DB’s 3×10

I didn’t care much for arms today since I already get a workout with the reverse grip rows.

Today, I focused more on my squats and strength.

Warmed up with leg presses 160×20, 210×15

Squats: 205×10, 225×10, 245×8, 255×8, 275×7, 295×6, 325×4, 335×2, 345×1

Lying leg curls: 100×10, 120×8, 130×7, 140×6, 150×5, 160×4

After taking a week off for being sick, I felt pretty good today during my session. Nothing to heavy or extreme. Just getting into the groove of things for the weeks to come.

Bench press: 135lbx8, 165×8, 185×6, 205×6, 225×5, 230×3, 235×2, 240×2, 245×1

Incline Bench: 135 1×10, 185 1×6, 205 1×4

Swiss ball crunches: 3×25

straight bar cable pushdowns: 80×12, 85×12, 90×10, 95×10, 100×8, 110×7

Single arm cable pushdowns: 50×12, 55×10, 60×10, 65×9

Lying across face cable tri ext: 22lb dbx12, 27lb dbx10, 32lbx8

I’ve had a ear infection and a head cold for the past few days. I’m still inop. I normally do not get sick, but when I do, I get REALLY SICK. I had to drag my @ss to work today. I still feel like sh!t. I’m hungry and tired. Chicken soup isn’t doing it for me. The green tea is fine cause at least it makes me feel better for a bit. I guess I’m gonna pop sme nyquil here at work and spend the day flying…hehehe. Wow, I really miss the gym. I can’t wait to get back into the rhythm of things.

Warm up with 135lb 1×10

Flat bench press: 5×5 225lbs

Incline DB press: 53lbrs, 3×10, 60lbr’s 1×4

Overhead cable tricep extension: 65lb 1×15, 70lb 1×12, 80lb 1×12, 90lb 1×10, 100lb 1×8

Close grip Bench press: 115lb 2×10, 125lb 1×8

Bench dips BW: 3×15

Overhead db ext w/rope attachment: 30lb 1×8, 35lb 2×6

Pushups to failure: 1×14

Just did some work that I had either forgotten or did not have time for.

Calf raises: 135lb 1×15(straight toes), 155lb 1×12(outward toes), 155 1×12(inward toes)

DB wrist curls(palms facing up): 17lbrs 4×15

DB Wrist curls(palms facing down): 17lbrs 4×12

Shoulder shruggs: 135lb 1×12, 145lb 1×12, 155lb 1×10

Swiss ball crunches: 2×30

Leg raises: 2×20

Bent over db side lat raises: 22lbrs 2×12, 27lbrs 2×10

I was so into my leg workout today that I forgot my bent over db side lat raises, calf raises and shoulder shruggs. I guess I have something to workout tomorrow.

Jogged for about 3minutes at a medium to high speed.

Leg presses: 160lb 1×15, 180 1×15, 210 1×12

Leg ext: 130 1×12(paused for ab out 1-2 seconds at top on each set), 140 1×12, 150 1×10, 160 1×9

Lying leg curls: 110 1×12, 120 1×12, 140 1×10, 150 1×9

Front delt db raises: 17lbr’s 2×12, 22lb 2×10

Side lat db raises: 17lbr’s 2×12, 22lbrs 2×8

Military presses: 95lb 1×12, 105 1×10, 115 1×8

Squats: 215lb 1×20

Swiss ball crunches: 2×30

I just got to work this morning and went into the break room, I guess you can call it, and I was fixing my daily cup of green tea. A co-worker of mine was standing next to the coffee brewer and said “Hey man, I’m going to tell you something that I feel that you need to know.” I said ok what’s up. He then went on “ You know, I’ve seen a lot of cat’s go through the same thing you’re going through with workingout and buying all of these supplements and going crazy with them.”

I figured he was going to give me some type of speech about drinking too much protein or creatine or something. He started to say “You need to stick to what you’re doing no matter what. The wife might argue with you about you looking good and workingout and buying all of the supplements that you take and shiet like that.” He went on to say “Bro, do this for yourself. Do not do it for anyone else. Your family needs to understand that what you are doing is for yourself and you are bettering yourself for many years to come. Your kids see what you’re doing and 5-10 years from now, they will understand why you are doing what you’re doing”. He had my full, undivided attention.

“I’ve seen a lot of cats stop doing what you’re doing because they listened to their family. They dropped everything, stopped taking supplements and paid more attention to the ones they loved and forgot what they used to do. Forgot about their own goals in life. Forgot about doing the thing that they loved the most.” Then he told me about how his daughter had all these applications for school grants and failed to complete and submit them. That’s when it hit me. Wow! This guy is going through some crisis. This is when he told me that he is going through a crisis. He was telling me about how he could have worked on his degree but choose to put it off and also told me how he always took care of others and not himself. He put off everything until his daughter was born. He kept putting it off until he noticed that it was 15yrs later and no degree for himself.

Moral of the story: stick to your guns. There will be bumps along the road and there will also be detours. No matter what, keep doing what you are doing. Whether it be bodybuilding, powerlifting, school, saving money for that car or gym set that you want. Whatever the case, do yourself a favor and be selfish for at least that one thing that you love.

…for I have sinned. For I did not accomplish any deadlifts today. Yea i feel like I could have and should have but it’s good to take a break from any and all excersises once in a while. Today was back and arms day. There was minimal rest, anywhere between 60-70 seconds, if even that. This is what went on…

Bent over barbell rows: 95lbs 2×12, 105 1×10, 115 1×8

Two arm long bar rows: 2×25lb plates, then added a 10lb and 5lb plate, then added 10lb’s more, then added another 10lb’s

Lat pulldowns: 110lb 1×10, 120 1×9, 130 1×8, 140 1×6, 150 1×4

Seated rows: 100lb 1×10, 110 1×9, 120 1×8, 130 1×8

Assisted pullups: 2×8

Standing DB Curls: 27lbr’s 2×12, 32lbr’s 2×8

Preacher curls: 45lb 1×12, 55lb 2×8 immediatley followed by…

DB Hammer curls(DROP SETS): 32lbr’s 1×7, 27lbr’s 1×6, 22lbr’s 1×6, 17lbr’s 1×7

I took some Shock Therapy for the first time today and it was friggin great. I felt focused, I was into my workout and I was able to pump out a few more reps than I normally would do.

Warmed up with a 5minute jog and a set of 10 on flat bench press with 135lb’s.

Flat bench press: 5×5 225lb 4×5, 230lbs 1×5

Incline: 155lb 1×10, 175 1×10, 185 1×9, 205 1×8

Pec dec fly’s: 120lbs 1×10, 127lb 1×10, 135lb 1×8

Overhead DB Tricep ext: 53lb DB 1×15, 60lb DB 1×12

Straight bar cable pushdowns: 80lbs 1×15, 85 1×15, 90lb 1×12

Reverse grip straight bar cable pushdowns: 90lb 1×12, 95 1×12

Swiss ball crunches: 4×30