Mandarator’s BodyBlog

HOLY MOSES what a great workout. Two personal bests today I think! Go me

*Pre-workout* Gaspari SuperPump250
*Drink during workout* Gaspari SizeOn
*Post Workout* BSN CellMass and Protein Shake

Barbell Bench Press    with Bent Over Reverse Flyes    in between each set… 25×10
135×8
155×6 Video Click Here!
165×5 Video Click Here!
175×3 Video Click Here!

Incline DB Flyes  
15×15, 20×12, 20×12, 20×12

Flat DB Bench Press  
55×8
60×8
70×4 (video camera died, so i stopped)
70×2 (video camera died again, so i stopped…grr!)
70×5 (got different batteries, and was rushing this set because camera was dying!) Video Click Here!

Incline BB Press  
95×8
115×8
125×6 Video Click Here!
135×5 Video Click Here!

BB Pullovers    with Close Grip Bench Press    in between each rep
40×15, 40×15, 40×10

DB Pullovers  
35×8

ABS
Sit Ups    on Stability ball
4 sets of 25

Pushups  
Regular x 20
Staggered x 10 + 10 (did 10 each side)
Wide x 15
Decline on stability ball x 12

Omg I did not sleep until after 4 am this morning…ugh! Might have even been 5am…don’t know why! Too excited for ARM DAY?! lol
Anyways…finally got to bed, whenever…but then woke up at 930…10…had a protein shake, and then went to the city to pick up a GPS that i ordered online yesterday…a toy that i’ll probably never use! lol…oh well…it’s christmas I’ll have to go on more road trips! maybe to VA? @ironviolin
After that, I had a lunch date with my room mate/best friend/my guinea pig gym trainee lol New Asian Village…I had never been to it before…it was an East Indian Buffet! It was ok…I was suprised at how much I didn’t like…i’m usually not that picky when it comes to food…oh well…i left FULL, and carbed up…that’s all that matters…lol.
Went home, and got ready for another gym session. Here goes…

ARM WORKOUT!

*Pre-workout* Animal Pump and BCAAs
*Drink during workout* Gaspari SizeOn
*Post workout* BSN CellMass and then a protein shake

Alternating DB Bicep Curls
20×10, 25×10, 30×8, 35×5

Overhead DB Triceps Extensions
15xx15, 20×12, 25×6

DB Hammer Curls  while listening to "ALBERTA BOUND" - Paul Brandt…yeah…i’m definately Alberta Bound for life…lol…or at least for now *SIGH* My iPod consists of mostly 80s music, haha…not my era, but I friggin LOVE 80s music!! ANYways…enough of my A.D.D…BACK TO LIFTING…
30×10, 35×6, 35×6, 30×8, 25×10

Incline Alternating DB Bicep Curls
15×8, 20×8, 25×6, 30×4, 15×10

DB Concentration Curls
15×10, 20×10, 20×7 + 3 partial reps to failure, 20×7 + 3 partial reps to failure

DB Triceps Kickbacks
10×15, 15×10, 15×10

Rotator Cuff DB
10×15, 12.5×15, 12.5×15

Bodyweight Dips
8…I could NOT do these today as I was having bad pains in both front delts…whenever I got to parallel on each rep, it was too painful so I did not continue.

Skullcrushers
50×10 straight into 10 close grip presses
60×6 straight into 10 close grip presses
60×8 straight into 10 close grip presses (yeah..8 on the third…I pushed myself super hard, no one there to push me on my 2nd set! *sigh*)

Barbell Curls
60×8, 60×6.5, 60×7, 60×6 then straight into DB curls until failure @ 15×5

Barbell Reverse Curls
3 sets of 50×8

Farmer Curls ??? umm…picture me bent over at 45 degree angle…similar to bent over barbell row position…but doing curls instead…
3 sets of 30×10

Overhead Barbell Triceps Extensions  superset with Alternating DB Curls
30×20 -> 15×9, 30×20 ->15×7, 30×20 -> 15×9

D-Ring Bicep Curls  superset with D-Ring single arm seated row
15×8 -> 15×10, 15×8 -> 15×10, 15×7 -> 15×10

Then to really blast the triceps, i finished off my workout with
Tricep Rope Pressdowns  with the backrest to keep your back straight…never used it before, lol!
40×15
50×6 (wtf!)
50×5
40×3
30×8
20×8
10×20
Arms fell off.

Well…as promised to my room mate for getting through the leg workout I put her through last night…I accompanied her to 6AM spin class! ugh! Had to wake up at 5:15…ick! I’ve never been to spin before…when I wasn’t sleeping between intervals, and sweating my arse off, and having a sore arse…it was really good…just too early for me! Luckily it’s the last class until after the holidays…lol!

Now finishing up breakfast…
High Protein Breakfast!
1/3 cup dry oats
1/3 cup oat bran
1/3 cup cream of wheat
2 tbsp flax seed
1 scoop chocolate syntha 6 protein powder
4 packets of splenda…lol

Time to rest…(maybe even a power nap…) until I go back to the gym, for my back workout…UGH! SORE!

Stay tuned…

Well…chilled for a bit at home, then passed out for an hour and half or so…
Back from round 2 of the gym today…well, actually, I pretty much had 3 workouts today…i’ll explain in a bit as to why…

BACK WORKOUT!

*Pre-workout* Animal Pump
*Drink during workout* Gaspari SizeOn
*Post-workout* BSN CellMass and protein shake

Lat Pull Down        wide grip
60×15, 75×10, 90×10, 105×6

Lat Pull Down        underhand grip
60×10, 75×10, 90×10, 105×8

Lat Pull Down        V-Bar
75×10, 90×10, 105×8, 120×5

Seated Row        V-Bar
90×10, 105×10, 120×7, 135×6

Seated Row        EZ-Bar overhand grip
90×10, 105×8, 120×6

Single Arm Cable D-Ring Rows      
30×12, 45×10, 45×10, 45×8

Bent Over Dumb Bell Row      
55×10, 60×10, 65×10

Bent Over Barbell Row      
80×10, 100×10, 110×10

Bent Over Dumb Bell Reverse Flyes      
25×10, 30×8, 35×6

Barbell Shrugs    overhand grip no straps…pyramid was effed up because plates i needed were being used
90×20, 115×15, 135×10, 145×10, 135×10, 115×15, 95×20

Barbell Shrugs     underhand grip with 1 sec hold at the top
3 sets of 95×12

T-Bar Rows      
45×10, 70×8, 80×7, 90×6, 100×5

Assisted Pull Up Machine      
Wide Grip 60×10
Chin Up Grip 60×10
Parallel Grip 60×10
1 hand parallel 1 hand chin up grip 60×10 each way

So that was a great back workout…now…for my THIRD workout of the day…EFF! I came home from the gym, only to see that the streets have been plowed…and a huge ass pile of snow was blocking the parking spot in front of our house…it was like…2.5 ft into the street…SO I HAD TO START DIGGING! ARGH! Anyways…I shovelled snow for about 25 minutes until I was far enough into the pile that I could park and not be sitting in the middle of the street…SO TIRED! here’s some pics…

WTF!
stupid snow! ugh!
finally finished!

*Pre-workout* Gaspari SuperPump250
*Drink during workout* Gaspari SizeOn
*Post-workout* BSN CellMass and a protein shake  

Barbell Bench Press   with Reverse DB Flyes   in between each "heavy" bench set with 25×10
warmup 135×10….155×6, 165×4, 170×3, 175×5 (spotter), 2 sets of 135×6 with 30 sec break in between, then 30 sec break and pumped out another 135×4

Incline DB Flyes   nice pause at the bottom for good stretch
3 sets 25×10

DB Bench Press  
50×6, 60×6, 65×6, 70×4

Flat DB Bench Press 3 min set   10 sec hold @ top, 10 sec hold @ bottom, continuously for 3 min…went better this time than last week
used 30lb DBs

Barbell Pullovers   working in a Close Grip Bench Press   in between each pullover
40×6, 40×10, 40×10

Incline Barbell Bench  
65×10, 95×8, 115×5, 115×6

Cable Crossovers  
40×8, 30×10, 30×10, 30×10

Plate Raises  
3 sets of 35×10

Explosive Pushups   with the bosu ball
10, 8, 8

Pushups   101 reps
Decline x 8
Staggered x 10
Staggered x 10
Regular x 10
Wide x 12
Close x 8
Decline x 8
Staggered x 8
Staggered x 8
Regular x 10
Wide x 9

ABS:

Decline Situps  
3 sets of 10

Decline Twists   with medicine ball
3 sets of 20

Went to the gym later again tonight…to train my room mate/best friend. She wanted to call it quits halfway through cause she was dead tired, but I told her that if she got through my leg workout I had for her…that I would go to spin class at 6am with her…(she always bugs me to go when i’m in town, she goes every weekday before work)…so I had her almost puking at the end, and worked her good. yay! But now I have to wake up at 530am tomorrow, and go to spin class…yay….*sarcasm*…

So I wasn’t able to go to the gym all week because I was out of town at work again (every other week), but with all the lifting and walking around all week for fundraising…4-10 hrs worth every single day, on top of our regular work, it wasn’t too bad!

You can check out my FB album here, to see all the donations we’ve been collecting in the town of Athabasca all week long. So much work! Tiring!
5th Annual Stuff the Ambulance Athabasca AB, Canada

Shift change was at 6pm tonight…drove 2 hrs home, dumped off my stuff and rushed to the gym because they close at 10pm…managed to get a decent hour and half leg workout. Feelin jello legs when I left. So here was tonights workout.

*Pre-Workout* None
*Drink during workout* Gaspari SizeOn
*Post-Workout* Protein Shake      

Leg Extensions      
60×15, 75×15, 90×15, 105×15, 120×15

Barbell Squats      
115×20

Barbell Pullovers       slow reps, stretching exercise
30×20

Stiff Legged Dead Lifts       never done these before…using light weight and trying to get the form down
4 sets of 100×10

Seated Calf Raise       Lee Hayward version…exaggerated ROM…10 sec hold @ bottom, 10 sec hold @ top, then reps to failure
10 sec bottom, 10 sec top x 3 times + 5 reps to failure — 3 sets with 50lbs

Low Cable Pull Throughs      
100×10, 100×10, 100×8

Lying Leg Curls      
50×10, 50×10, 60×10, 70×8

Bodyweight Box Lunges      
3 sets of 10 each leg

Box Jumps      
50

Bodyweight Leg Curls with stability ball      
3 sets of 15

Bodyweight Single Leg Curls with stability ball      
3 sets of 12 each leg

ABS:

Double Crunches      
4 sets of 25

Crunches      
4 sets of 25

Leg Raises      
3 sets of 10

*Pre-Workout* Protein shake and Animal Pump
*Drink during Workout* Gaspari SizeOn
*Post-Workout* Protein Shake

Today’s back workout looked like this

Lat Pull Down Wide Grip
75×12, 105×8, 105×8

Lat Pull Down V-Bar
90×10, 105×8, 120×6

Lat Pull Down EZ Bar  with underhand grip
75×10, 90×8, 90×8

Seated Rows V-Bar
75×12, 90×12, 105×10, 120×6

Seated Rows EZ Bar
75×12, 90×10, 105×6

One Arm DB Rows
45×10, 50×10, 55×10, 65×10

Reverse Grip Barbell Rows
50×25, 70×15, 80×10, 90×10, 100×10

Cable Reverse Rear Delt Flyes
10×12, 20×10, 20×10

Cable Rope Face Pulls , moving 2 notches up every set until at face height
20×12, 30×12, 40×12, 50×12, 50×12, 50×12

T-Bar Rows
45×10, 70×8, 80×8, 90×6

Barbell Shrugs  Pyramid (no straps)
115×25, 135×15, 155×10, 135×15, 115×15, 115×10 (had to split up the last one cause hands sweaty)

Hyperextensions
3 sets of 20 with just bw

Pullups  on assisted pullup/dip machine
50×10 parallel grip, 60×8 wide grip, 60×10 chin up grip

Hyperextended Bent Over DB Rows
3 sets of 25×10

So was off to a little bit of a late start this morning. Ugh! Why did it seem like everyone was in my way this morning?!? lol…SLOW service at the 7-11 when I had to mail a letter…and SLOW family at the desk when I was trying to sign in at the rec center to go to the gym. Geeze! Anyways…today’s chest workout was AWEsome. I really feel like i’m growing, and gaining strength.
A guy came up to me when I was just finishing a set of flat DB bench presses. He said "You gotta slow down! You’re making us guys look bad." I love stuff like that Puts a big smile on my face and my ego up, haha
This is what today’s chest workout looked like.

*Pre-Workout* Protein Shake + Animal Pump
*Drink during workout* Gaspari SizeOn
*Post-Workout* Supreme Protein Bar…had to go to the grocery store after gym, so no shake.

Barbell Bench Press      with Reverse DB Flyes      in between each bench set
135×10, 145×6 (20×10), 155×6 (20×10), 165×4 (25×8), 135×6

Incline DB Flyes      with pause at bottom for a nice stretch
15×10, 15×10, 15×12, 15×12

Flat DB Bench Press    
50×10, 60×6, 65×6, 70×5

Flat DB Bench 3 Min set      This was a new exercise that I tried today, courtesy of Lee Hayward…Same idea as a regular flat db bench press, except at the top, you hold for 10 seconds, then at the bottom you hold for 10 seconds, continuously for 3 minutes!! OMG I thought my arms were going to fall off…I had to take two 5 second breaks in this duration. Only one set of this…using 30lb dumb bells.

DB Pullovers    
3 sets of 35×10

Barbell Pullovers      working in a close grip bench press      in between each rep of pullovers
30×10, 30×12, 30×12

Pec Dec Machine      plus partial reps (pr) to failure when I couldn’t do a full rep anymore
Unsure of how much weight I was using due to a different number system? "Equalizer" Brand Machine…if that helps…
6×20 + 5 pr to failure, 8×10 + 5 pr to failure, 9×8 + 5 pr to failure, 9×8 + 1 pr to failure

Bench Press Machine      plus partial reps (pr) to failure when I couldn’t do a full rep anymore
100×15 + 5 pr to failure, 135×6, 120×6 + 4 pr to failure

Plate Raises    
3 sets of 35×10

Explosive Pushups with Bosu Ball    
10, 8, 8

Pushups      (100 reps)
10 normal grip
10 wide grip
5 close grip
8 fist
10 normal
12 wide
10 staggered
10 staggered
6 close
6 close
8 wide

So that was a great chest workout. And now to rest up for dodgeball tonight! Yes, I actually play in a competitive dodgeball league! LOL. "Balls to the Wall" is our team name

So today was a really long day…went to West Edmonton Mall (the biggest mall in North America…or at least the last I heard it still was…) to do some Christmas shopping. Got most of it done…ugh, I hate Christmas shopping! I’m so horrible at it! lol Anyways…after I was done that, i drove 2 hours north, to the small town I work in, Athabasca Ab. We were fundraising for the Good Samaritan Mission, to raise money to buy baby formula, diapers and food! We did this by MAKING and selling mini donuts! he he. After about 4.5 hours of that…I drove home, and straight to the gym, for my workout. Tired as hell, I was so sleepy driving home, but I made it Here’s some pics!

It’s on page 3, and very end of page 2

So here’s what I did today

The 300 Workout! Courtesy of Lee Hayward (youtube - leemhayward)
I followed this video The 300 Workout Program

All I have to say is HOLY CRAP! I seriously need to work on my cardio…this was killer. I was puking a bit at the end. I actually had to sit in the locker room for a few minutes to gather myself, lol! Hopefully by doing a few months of this…it will get me in better condition for soccer, that starts up again next April

*Pre-workout* Muscletech Myoshock
*Drink during workout* Gaspari SizeOn
*Post-workout* Protein shake  

Warmup: 15 minutes on the ellyptical

25 Pullups:   (on the assisted pull up/dip machine) 5 of bodyweight, 15 - 40lbs, 10 - 60lbs
50 Deadlifts with 135lbs:   15/10/10/10/5
(at this point I was already bagged!! ugh!)
50 Pushups:  25/10/10/5
50 Box Jumps
(omg those were freaking tiring)
50 Floor Wipers with 50lb barbell
50 Clean and Press with 25lb dumb bell
25 Pullups:  (on the assisted pull up/dip machine) 15 - 80lbs, 10 - 80lbs

SO tired after this…it took me 40 minutes, *sigh*!

I haven’t decided if i’m going to take tomorrow off, or work chest…we will see.

Today’s shoulder workout was based on exercise videos I watched, by Lee Hayward, on youtube (leemhayward). He’s got great information and knowledge. I basically watched all his shoulder exercise videos, and just made them into one long workout! Ouchies! I wasn’t focusing too much on heavy weights, more on endurance, and to just change things up, because my body needs it.

So here it is:

Nov 27/2009

*Pre-workout* Muscletech Myoshock
*Post workout* Cytogenix Cytocell, protein shake, and whole wheat crunchy peanut butter sandwhich

Standing Arnold Press  25×10 superset with db upright row  25×10 superset with seated db raises  (thumbs down pinky’s up) 7.5×10
Did this 3 times, 2nd and 3rd sets of arnold press and upright rows used 30×10

Db lateral raises:  3 sets 15×10

Using 30lb barbell:
Underhand curl grip shoulder press  30×10 superset with wide grip upright row  30×10 superset with curl grip front raises  30×10
Did this 3 times.

Bent over db flyes:  20×10 and 2 sets 25×8

Plate raises  25×10 35×8 35×10 (this is not a type-o…I did 8 reps in the 2nd set and on my 3rd I thought to myself "don’t be a wimp! DO 10!" lol)

Power db lateral raises:  25×10 and 2 sets 30×10

Bradford press:  (omg I LOved these!!!) 20lb barbell x 20 reps. And 5 sets of 20 using 30lb barbell.

[Abs]
Decline situps  x 10 supersetting with medicine ball side twists  x 20 (10 per side)
Side rises:  (for obliques) with 45lb plate 10 per side x 3 sets
Leg raises:  (using roman chair) 3 sets of 10
Knee raises:  (using roman chair) 3 sets of 10

My shoulders were pretty much fried by the time I was done. Had a post workout drink before leaving the gym: Cytocell by Cytogenix Triple Berry Fruit Punch flavor. Came home and had a protein shake and a whole wheat crunchy peanut butter sandwhich.
Tomorrow i’ll be spending the day in Athabasca (on my days off, ugh!) to help raise money for the Mission, so they can buy diapers, baby formula, etc. I’ll be making and selling mini donuts…yum! Then i’ll drive 2 hours home and hit the gym for my "300" workout Excited!

So i’ve decided to start blogging my workouts, just because I can. Whether or not people actually read it…doesn’t matter, it’s just so I can keep track of what i’m doing, see maybe where i’m lacking, and to make changes, get tips, etc.

This was Thursdays arm workout…Nov 26/2009…exercises not listed in order I did them.

*Pre-workout* Gaspari SuperPump250 and 2 BCAA caps
*During Training drink* Gaspari SizeOn
*Post workout* protein shake

Standing alternating db bicep curls:  25×10 30×8 35×6 35×5

Incline alternating db bicep curls:  20×10 25×8 25×6

Standing db hammer curls:  25×10 30×8 35×6 35×4

Barbell bicep curls:  50×10 60×8 70×6

Standing overhead tricep extensions:  15×10 20×10 25×6 25×4

Dips:  BWx10 45lb plate x 10 45lb plate x 8 45lb plate x 6 45lb plate x 4 then burned out with reps of just bw to failure

Skullcrushers:  50×10 superset/moving into closegrip "bench presses" times 3 sets

Seated alternating db bicep curls:  20×10 25×6 25×6

Tricep pushdowns straight bar:  90×10 110×10 130×6

D-ring tricep pushdowns (single arm):  30×10 40×8 40×6

D-ring bicep curls (single arm):  30×10 40×6 40×6

Bent over barbell bicep curls:  40×10 40×8 40×8

Seated db concentration curls (resting inside of knee):  25×6 25×5 25×4

Seated db concentration curls (ez bar curl arm resting pad thing):  15×10 20×8 20×6

Standing reverse barbell curls:  40×10 50×8 50×6 60×4

[Abs]
Decline situps  x 10 supersetting with medicine ball side twists  x 20 (10 per side)
Side rises  (for obliques) with 45lb plate 10 per side x 3 sets
Leg raises (using roman chair):  3 sets of 10
Knee raises (using roman chair):  3 sets of 10