mjs_grmi’s BodyBlog

Week 6 - Day 2 - Shoulders and Traps!

Military Press - 185/4  195/6  205/4   * Best lift to date on these!

DB Press - 80/5 85/5 90/4

Standing DB Raise - 30/6  35/6

DB Shrugs - 115/6   130/6  130/4  (thats the last set of DBs on our Rack!!!! )

Was super hard to get up and going this morning as I wrestled/rolled submission-ufc style yestarday…. man what a workout and took some shots hard to the body -face and abs!  Body is a bit sore needless to say and i think I jam a pinkey….  

Today I did Back and FOrearms…

Pull-ups - 40-50 reps- 4-5 sets of 8-10  no wt today

V-Bar Pull Downs - 240/4  240/4

Dumbell Rows - 55/6 warmup  70/6  70/6

Barbell Wrist Curls - 115/8  115/8

Standing DB Wrist Curls - 25/8 30/8

Abs -

200 Bicycles

100 crunches

Swiss ball roll ups (feet on ball - hands on floor - roll up ball with feet )  25

Sorry the post has come so late!

Friday was my arms day - and I love to pump these bad boys.. trying to get them to 18" by competition day!  16.5 right now

Alternating DB Curls - 60/5 60/5 60/5

Straight bar curl - 135/5 135/5 135/5

Preacher Curls - close grip - 95/5  115/5  95/5

Close Grip Bench Press - 135/8  135/8

2 arm db overhead ext - 75/8  85/8

Rope Pushdowns - 76(pin selection ) 6  x 3 sets

Today was an afternoon workout session - I decided to go out last night with a buddy that I have not hung out with in a while - another bodybuilder- bartender - gym owner buddy -:)

SO needless to say I was not up at 5:00 am and off to the gym!  

Fear not - I was in there this afternoon- just got back - from a pretty decent chest workout!

Pretty pumped right now - can barely type! 

Flat Barbell Bench Press   135/10 (warmup)  255/5  265/5   275/4 * spotter had to help a bit more on that lest set of 275!  But I was happy I got 85-90% …

Incline Barbell Bench Press - everytime I do this after Flat Bench I feel so much weaker!

135/8 warmup  225/4  245/3  -

Dips - weighted - 45/6 90/4

Finished with 150 Bicycles, 100 machine crunches, 20/20/20 lt/rt/ctr crunches,

Mixed in some seated leg raises- hanging leg raises and another one during my rest periods of my wt sets.

Long Ride SPinnign at 7:30 tonight- WHICH WILL BURN since I did legs yestarday!!!

OK - time for my post workout suppliment and home ..

Thanks for listening!  LIFT HARD_ GET BIGGER! 

Today was Leg Day - its now on Wednesday’s in this 4 week session!

Squats

225/8 warm up

315/4

335/4

405/4

415/4

225/8

Barbell Lunges

135/6

135/6

Stiff Leg Deadlifts

225/4

225/4

SMith Machine Calf Raises

270/8

340/8

Hack Squat Calf Raises/Angled    200/8 

Wow!  You ever have a day where you get in the gym and are pumped and ready to hit it hard and then on your first set after warmups you feel week as sh**!

Today was that day for me - just didnt feel like I was able to push the wts today with my shoulders- not sure why but just felt weak!

Seated Dumbell Press - 95/5 (way heavy - almost didnt get the wt up to start!)  90/5 

Military Barbell Press - 135 Warmup,  155/6  165/6

Standing lateral db raises - 30/6  30/6

Barbell Shrugs - 315/6  335/6  315/6  now that felt GREAT!

Did some light abs today -rope crunches- hanging wtd leg raises - going to hit an INterval/Abs Spinning Class today at 12 noon!

Weekend hit with work again - about 45-50 hrs from Thursday -Saturday!  Took Friday and Saturday off from training - then SUnday off from EVERYTHING

TOday I started my new 4 weeks training - Started with Back and Forearms !

Back - all in the 6-8 rep range now for this 4 weeks

 PUll ups - as many sets as it takes to get 50 - 12/18/10/10

 V-Bar Pull Downs - Stack machine - 228/6 228/6

  Barbell Rows - 135/6  205/6  205/6

FOrearms - 10-12 rep range

Barbell Wrist Curls - 90/10  90/10

DB Wrist curls - twisting on edge of bench - 35/15 35/15

ABS!  Bicycles - 200

         Crunches - 100

         Crunches w/fist up left knee, center, right knee - 25 each

          Laying Leg Raises- 25

Blasted by biceps today!  Love to work those- and in this current 4 week series they are done on their own day!  Along with abs but I do those everyday anyway!

Straight Bar Curl - 135×5 145×4   * Frist Time i have hit 145 for reps

Hammer Curls - 65×4 70×4   Little heavier than what I though but I wanted to push it today ! 

Curl Bar Curls - 125×4  125×4

100 crunches

100 bicycles

50 leg lifts - some w/wts

50 hangin leg raises

50 seated crunch off end of  bench

Happy Wednesday - middle of the week and from here on our for most people the downhill ride to the weekend and some time off… but not for me and my fellow collegiate athletic administrators- we just start our week of many hours and athletic events!

Morning workout was awesome!  Finally was in the gym when my buddy was there who spots me properly and can push me!

Shoulders today —-

Seated DB Press  warmed up with some standing barbell presses- then 45lbs x5

70×5  75×5  80×5   *the most I have pressed in shoulder db presses !!!!

Military BB Press - 180×4   185 x4  !  got all reps on my own!!!  again best lift ! even my spotter commented how I increased a ton since the last time he was there!

Standing Side Lateral DB Raise - 45×4  45 x4

Triceps -

Lying Ext - angled bar -115×5  125 x4 * spotter had to help on last 2

Cable Push Downs - angled bar - 72×5 to warm up the triceps

108×5  108 x5  *(108 is the pin position on this machine stack)

One arm DB Overhead Ext - 50×4

Felt really good today to pump the shoulders- feelign much stronger in them and also they are POPPING!

Comments always welcome - have a great day!

Today’s training was back- and Traps!  Was up at same time- same protein shake - was in gym by 6am….

Barbell Rows - 225 x 4  225 x4

V-Bar Pull Downs - 20 pin spot on the machine plus 40lbs added!  x 5 reps 2 times

Pull ups- did 3 sets- one standard for warm ups - then one with the Vbar then one regular again - all for 10 reps

Deadlifts - 225×5  225×5

Traps - Barbell Shrugs - 315×5  335 x5