northback’s BodyBlog

Due to some time constraints this week, i’m having to combine days

Front Squats

1×10 135

1×8 165

1×8 175

1×8 185

1×6 195

1×10 135

Regular Squats

1×10 245

1×8 275

1×7 290

1×7 290

1×12 245

Hamstrings/Leg Curls

1×10 160

1×8 170

1×12 150

Lat pull downs (behind the neck)

1×10 200

1×7 210

1×10 195

Lat Pull Downs (front)

1×8 195

1×12 165

Lat Pull Downs (front, underhand grip)

1×8 210

1×5 210

Finished off with some quick ab work

Felt tired and a bit sluggish today – working on a new supplement stack so hopefully we’ll see some good intensity changes next week

I continue to sporadically update my workouts here (consolidating the last two nights here):

Flat BB bench 10×185, 10×225, 6×250, 5×265, 8×225

Incline DB 10×80, 10×80, 10×80 (was at 85’s but dropped down to work slow range of motion and focus on movement)

Decline DB 10×80 10×80 Decline BB 8×215, 7×215

Champagnes 8×45, 8×45

incline flyes 8×50, 8×55, 8×55, 8×50

finished up with a few sets on machine pec deck

Shoulders:

BB military 10×145, 8×155, 8×165

BB shoulder press 10×135, 7×145, 8×135

Arnold DB presses 8×50, 8×55, 7×55

Deadlift 205, 225, 245, 255, 135

Roman Chair w/35lbs 3 sets 10, then to drop set to failure w/o weight

Seated cable row 8×160, 8×170, 7×180, 12×150

I hate it when gets in the way.  Was really stoked to get back to another leg day- but got held up at work for a couple extra hours.  I could really tell- I tired quite a bit easier and ended up cutting the session short.  drank plenty of water but was still getting a bit light headed from all the squat work.

Set #’s for last night 

Front Squats 135, 165, 185, 195, 135

Regular Squats 225, 255, 275, 295, 225

Leg Curls 130, 150, 160, 170, 130

Leg Ext 210, 220, 230, 230

Another weekend, another chance to abuse my body!

Decided to hook up with some friends that were off to climb a different route on Mt. Baker (much longer than last week’s) so left town at 12am, got on the trail at 3am and finished up around 6pm.  Unlike last week, this time I’m feeling it!  Going to have to put off my leg day until mid-week, my calves and quads are still screaming.  My back got a good workout too- hauling that damn pack for so long.  All in all, hiked 8500 vertical feet and about 14 miles round trip.  We skied about 6000 feet from the summit- which was way rad. 

For some reason, I just can’t seem to take a day off!  So of course after sleeping for mad hours today- I got up and decided to hit chest (it was about the only muscle group I didn’t exhaust yesterday).  Considering the toll my body took from yesterday- I had a great session.  Too tired to remember all the numbers - but here’s a snapshot.

flat bench sets 185,225,240,250,225

db incline fly sets alt with swiss ball pushups 45,50,55,55,50

db incline sets 80,80,80,65

pec dec single arm 130,130,130

what a weekend.  climbed mt. baker overnight (about 7000 feet elevation gain and 12 miles or so round-trip), then went to hit the gym this afternoon and just crushed chest, tri’s and bi’s.  Really fired up about the changes in my leg routine.  I could really feel the added strength on the climb and following ski down Baker.  Eventhough I had just completed a tough workout on wednesday- and the legs still felt stiff- they reacted like champs.  I felt as if I could have easily hauled another 100 lbs in my pack.  Awesome day, great workouts, and skied powder in October. 

Really hit the legs, back and shoulders hard this week and am very pleased how it went.

Started off with an intense leg workout- those Front Squats are awesome.  Still getting used to the form, but very pleased to go up another 20lbs to working sets of 185.  Really squeezed ‘em out, then went to burn them out with some regular squat action.  Sets started with 225 to warm up- then moved up the ladder- 245, 265, 285, 295 - and burned out a nice deep set on 245 to finish off the quads.  Switched to work the hammmies- and knocked out a solid 3 set w/ 160- slow and controlled.  Added 3 burning calf sets of 320, then moved back to do Barbell Lunges - 3 sets of 165.  Legs were on fire.  Skipped out on leg extensions- being a hardcore skier- I tend to overbuild my quads and need the balance.  It’s better to overwork the hammies so the quads don’t become unbalanced from the work they do on the hill.

Shoulders day was one of the other best workouts i’ve had in a while.  The intensity was top notch from start to finish.  I felt great - probably overtrained a bit because I felt fresh and stronger with every rep.  New pr’s on barbell shoulder press and military (for # of sets/reps).  Did some lat and trap work- and came back to see how the DB shoulder presses could do for a burnout.  Pounded out sets with 70’s then moved up to 75’s! Just felt stronger and stronger with every rep.  What a great session.  Might have to make a goal of trying the 85’s by the end of the winter.

Now trick is to see if I can get an equally intense chest/tri/bi session going tomorrow.