northback’s BodyBlog

Didn’t think I’d get this workout in but got out of work early today

Endurance and strength were down today- was out of town the past couple days visiting family and my flights back ended up taking 12 hours to get home. Given the sleep deprivation and a short workday, I still have to give today a 9/10 for effort.

After a week or so off, my shoulder felt great.

Decided to warm up w/flat bench and alternating straight bar curls
bench
1×15 185
1×11 225

bb curls
1×10 85
1×10 95

On to the triceps/biceps

CGBP superset with straight arm curls
3×7 205 followed by 3×7 95
1×10 185 followed by 1×10 85

Incline Alt DB
3×8 40

Skull Crushers
1×10 105
1×9 115
1×8 115
1×10 105
-felt weaker than normal but still good effort

21’s
1×21 90
1×21 80

Tricep Rope Push down
3×8 125 followed by dropping weight to 85 to burnout each set

Tricep Dips
1×26 - felt great, probably could have done more but this was first time my shoulder was feeling almost 100% so decided not to push it.

Stoked on the workout, not bad for last minute. Didn’t think I’d be able to rally today with the late flights last night.

Back to the powder tomorrow and more skiing.
Happy Holidays and Merry Christmas!

Skipped out on Back b/c I’m bound to work the heck out of it the next couple days skiing - so onward to shoulders and tris with a little bit of biceps thrown in on supersets.

Felt pretty good overall, but still have some leftover pain using db presses on right posterior delt.  Strangely, it feels much better when I work it hard- focus on it.  #’s sets and such loaded in my workout log.

I got quite a wild travel schedule coming up so it’s going to be tough to stick with the workout schedule on a consistant basis so looks like I’m going to have to combine some workouts.

Normally I don’t ever combine Legs and Chest - to me that is the ultimate bring the pain workout and with so many heavy lifts I tend to put out a more average workout on some lifts. But today I knew what I had to do and did pretty darn good considering the extra work load. So yeah, summary would be a couple combined workouts coming up - then after Christmas I can get back into a regular schedule. Supersets anyone? heh.

sets/reps/#’s and the basic crap are posted in my log

I ended my last bottle of No-Explode toward the end of October.  Was ready to start a new round but decided to give Superpump a go.  Only my first workout with it, but wow.  Felt great, almost stronger than I am in reality- whatever it was had my body primed to do more, both in weight and volume.  This was perfect because I had a pretty big day set for shoulders/tri’s/bi’s.

BB Shoulder Press
1×12 135
1×12 145
1×8 155
1×6 160
1×12 135

DB Shoulder Press (superset with wide grip pullups)
1×12 60 +12
1×12 70 +12
1×8 75 +12
1×7 75 +10
1×10 70 +8

Skull Crusher superset with French Press/Curls using EZ bar
1×10, 1×10, 1×8 - 105
1×10, 1×10, 1×6 - 105
1×8, 1×10, 1×4 115
1×8, 1×10, 1×3 115
1×10, 1×10, 1×5 105

Incline DB (alt) curls superset with standing tricep DB overhead ext
1×10 45 (C) 1×10 60 (DB-T)
1×8 45 (C) 1×12 70 (DB-T)
1×7 45 (C) 1×10 80 (DB-T)

Rear Delts Raise
3×8 110
1×8 100

Lateral Raise
4×8 105

21’s using Hammer Strength
1×21 90
1×19 100 (missed last 2 full roms)
1×21 90

Forearm straight bar curls
1×10 65
2×10 75

Tricep Rope Push Downs
3×10 70 (could really feel the burn on these today!)

Arnold Press
1×8 55
1×8 50

I think I did a few more sets, but I’m so spent- I can’t remember them. ugh.

Overall, great effort.  Almost took on too much volume.
Good news - tomorrow morning cardio is on the slopes

Really exicted to be on the Superpump now.  It should help drive improved results over the next month.

After a couple hard sessions on legs, went light today to change things up to check on endurance

Barbell Squats
2×15 225
1×12 245

Front Squats
1×15 135
1×12 185
1×8 205
1×12 185
1×12 135

Seated Calf
1×15 280
2×15 320

Leg Curls
3×12 150

BB Lunges
2×10 135

Box Jumps superset with 30 sec rope jump and 5 tuck jumps
3×50

Overall: 8/10 - not bad, felt a bit tired today. Haven’t been sleeping much because of some long work days so hopefully that will change soon. Being overworked sometimes can be a benefit when I get to the gym- have so much energy/stress to release. Other times, can be mentally/physically draining. At least work slows down for me in another week!

Took a few days off for some backcountry skiing and felt rejuvenated today.
A stressful day at work had me all fired up - and needing to release some energy. 

Shoulder/Delts update- feeling much better so rotated back in some inclines.
Skipped Lats today, had to leave early.

BB Bench
1×15 155
1×10 225
1×7 245
1×5 255
1×8 225

Cable Crossovers
3×10 80

Incline DB superset with pullovers
3×10 85db 85pu
1×10 70db 70pu

Decline Flyes supeset with decline DB
3×10 45 fl
3×10 80 db
Overall: 9/10 - endurance dropped a bit but pace was up.
Good session, felt great leaving. 

Great f’n workout today.  After a couple challenges while my delt/shoulder heal up, finally had a day where I felt unstoppable.  Constant energy- kept focused.  Details in my log.

Cardio yesterday and a few days off.
Skipped shoulders- Right anterior delt still feeling a bit sore so moved on to chest.  Tired today so went light

Flat BB bench superset w/10 widegrip pullups after each set
1×15 155
1×12 205
2×5 245
1×5 225

Incline BB
1×12 135 wide grip
1×12 165 narrow grip
1×10 185 narrow grip
1×8 195 wide grip
1×12 135 narrow grip

Incline Flyes
1×10 35
1×10 40
1×10 45

Cable Crossovers
3×8 80

Chest Dips
2 sets to failure

Overall: 7/10
Felt tired, exhausted- not feeling it today, but lowered weight and tried to focus on form.  Felt pretty good on the inclines, but didn’t want to push it.  My anterior delt is just about healed so few more days taking it easy.

Had a great day today up in the Cascades.  not quite sure on the total mileage (12 miles round-trip) but was 4000 vertical feet plus of climbing.  felt sluggish on the ascent- definitely 7/10 type of workout today- but the overall day was a 10.  We got to ski quite of good powder on the descent.  Great to have the sun out and feel the cold crisp mountain air.  Felt great to get out of the gym too.

here’s a pic from today (larger view in my workout journal/log)

Happy Thanksgiving