mjs_grmi’s BodyBlog

Have not updated this in a while -took a 10 day period off from training for a recovery and rest period - after 10 weeks of HARD  - Intense Training..

Back to working out again as of yestarday witha new 12 week routine and diet program to help me gain the muscle I want for next year! 

Will be doing a training journal in the Forums section.

Can definetely tell I am in need of some time off- another not so great shoulder day today - just could not push the heavy wts!

DB Press- 95/4  * could not get the second set of 95 even up to start… so dropped down to 70/5

Military Press Machine - Selectorized- 216/6   216/6

DB Raises - 40/4 45/4  * those I was so ticked from the other lifts I just blasted them- seemed I got a burst of energy from being mad!

Traps- Barbell Shrugs- same thing - bore down and said wtf and hammered out 365/4  365/4  315/6  225/8 !!!

Weekend was good - 2 days of no training and good eating - and work…..

Monday morning here hit the training hard ! Was up at 5:00 am in gym by 6:00am!

Back -

Pullups -50 reps - 4 sets

VBar Pulldowns - 228/6  228/6

Barbell Rows  225/4  225/4

Low Rows- Machine -plate loaded - 180/6 180/6

FOrearms -

Barbell wrist curls - 115/4  115/4

Db wrist curls -  40/6 45/6

Went back to the local gym today - and blasted chest - biceps - triceps..  was a bit tired from not gettig enough sleep- went it a bit later than normal-

Chest

Flat Bench Press - Barbell - 225/8  275/4 275/4  275/4

Incline DB Press - 85/8   100/4  100/4

Cable Crossovers - 50/8  70/80   50/8 

Dips - 1 set w/o wt - 8    2 sets wtd with 45 lb plate- 8 reps each

Biceps -

Str8 bar curl - 145/6  165/4  165/4   cool down did 95/8

DB Hammer Curl - 65/6  75/4  80/4

Standing Preacher Curl - again another piece of equip we dont have!   105/4   105/4

Triceps- by this time i was wasted!!!!   DB one arm behind the neck - 30/5  30/4

Rope Push down - 90/6  100/4

That was it! was cashed- really pushed myself on Chest and Inclines and Curl Bar today

Traveling with one of our teams but found a great gym to get my workout int today just down the street from the Hotel- nice small town gym that has everything!

Made up for taking Wednesday LEG DAY - off - and pumped the Legs there..

Squats  225/6  315/5  405/4

Squat Press Machine (something new I had not seen before -)   400/6  400/6 400/6

Barbelll Lunges  80/6  140/5  140/5

Stiff Leg DB Deadlifts   75/6 85/6  85/6

Smith Machine Calf Raises   315/8  315/8

Seated Calf Raises (finally at a gym that had a machine for this - besides my buddies..dont have one at teh college ..)  190 on the pin selection for 2 sets of 8

Abs, Rope, shadow boxing to finish and burn me out!

Headig back there today (Friday) for Chest and Arms training..

Also did some MMA rolling at the Michigan Sports Camp

Did not want to - as it was Legs Day -but I had to - I needed to take a break as my body feels like shit!

I have to travel today with our Womens Volleyball Team to Hillsdale - will be there hopefully all weekend if we can win! 

Will get back on track tomorrow with LEgs then Friday again with Chest- then Saturday with BIceps!

I hate missing but I really felt I needed a break one day!

Well today I thought would be a good day -then I got in the gym!  I just had nothign! no energy - no strength - my body was telling me to shut down and take it easy but my mind was NO _ LIFT!

It was shoulders adn traps and I basically just muddled through a workout to get something in - I am fighting the onset of a cold and I could feel I was totally tired !

HIt back today - and forearms  in Week 7 of this next 4 week session -

V Bar Pull ups - 50 reps- in 4 sets

Lat Pull down - front - 204/4  204/4

Barbell Rows - 205/6  225/4

Wrist Curls- barbell - 90/6  115/4  115/4

Wrist Cursl -dumbell - 30/6  35/6

Sorry been really nuts with work as our Fall Teams are in Post Season Play - so havent had much time to sit down and keep the Blog updated-but here we go with a quick overview ..

 Thursday - Chest day!  Was amazing - I was able to push 285 on Flat Barbell Press for 3 reps - preceeded by 225/6(warmup)  255/4  275/4

Did DB Inclines - 55/8 warmup - 80/4 85/4

Dips -wt- with 90 lbs - sets for 4reps

Friday I was hurried and had to do an evening BIcep and Tricep workout -

Barbell Curl - 115/6  135/4  145/4

DB Hammer Curl - 55/4  60/4

Finished up with some various other bicep work - to pump the arms some more..

Triceps- Rope Ext, 84(on the stack)  2 sets/6 reps each    Close Grip Bench Press - 135/8 reps - 2 sets

Saturday and  Sunday i was OFF - from training but worked 14.5 hr day Saturday and a 7 hour day on Sunday..

Was up real early today to get my training in - had some earlier meetings to make !

Trained Legs - its the 8th week in a row!! That is a big record for me as before this I usually didnt do legs- those that have seen my legs ( and there are few pics of them because of this…) they are tiny!  I really want them to grow!!

Squats  - 225/4  405/4  425/5  315/4

Barbell Lunges 135/4   135/4

Stiff Leg Deadlifts - 225/4  275/2  225/4

45 degree leg press - calf raises- 360/8  360/8

Seated Calf Raises- (dont have a machine so I stacked 45lb plates on my legs ) 180/8  270/8

Finished with 250-300 reps of various abs.