officer_koke’s BodyBlog

Workout 2 started about 10:40 pm and lasted 2 hours.

Squat - 180 lbs - 8 reps, 230 lbs - 8 reps, 270 lbs - 8 reps, 320 lbs - 8 reps
Incline press DB’s- 45 lbs - 8 reps, 55 lbs- 8 reps, 65 lbs - 8 reps, 75 lbs- 8 reps

Decline press DB’s -  55lbs - 8 reps, 65 lbs - 8 reps, 75 lbs - 8 reps, 85 lbs - 8 reps, 95 lbs - 1 set of 8 reps 1 set of 6 reps

Dips - body weight for 3 sets of 10 reps

DB Incline flyes - 40 lbs for 3 sets of 8 reps

DB Decline flyes - 50 lbs for 3 sets of 8 reps

Cable flyes - 15 lbs per side - 3 sets of 8 reps

Triceps extensions - 70 lbs - 3 sets of 8 reps

Sitting overhead triceps extensions - 60 lbs - 3 sets of 10 reps

Machine Shoulder press - 90 lbs for 8 reps, 110 lbs for 8 reps, 115 lbs for 6 reps

Front DB raise - 20 lbs - 3 sets of 8 reps per side

Laying down reverse deltoids raise - 12 lbs - 3 sets of 8 reps per side

I went kayaking yesterday so both workouts need to be fit in today. I’ll go back in 6 hours to do number 2. Number 1 consisted of bent over barbell rows ( 145 2 sets of 8 reps, 155 set of 8 reps), shoulder shrug (225 2sets of 8 reps, 315 2 sets of 8 reps), barbell good mornings (135 2 sets of 8 reps , 145 1 set of 8 reps). Dead lift ( 225 set of 8 reps, 275 2 sets of 7 reps). Close grip pull ups (body weight 3 sets of 8 reps), wide grip pull ups (body weight 3 sets of 8 reps). Cable rows (180 1 set of 8 reps, 195 1 set of 6 reps, 210 1 set of 4 reps). Lumber jacks ( 35 lbs 3 sets of 8 reps each side), cable crunches ( 45 lbs 3 sets of 20 reps), hanging leg raises (3 sets of 8 reps), hammer curls ( 50 lbs 3 sets of 8 reps), abs machine ( 90 lbs 3 sets of 8 reps), cross body hammer curls ( 35 lbs 3 set of 8 reps), DB biceps curl ( 25 lbs 3 sets of 8 reps), rocky sit ups ( 3 sets of 8 reps) , palms up wrist curls ( 25 lb db’s 3 sets of 10 reps) , palms down wrist curls ( 20lb db’s 3 sets of 10 reps), and weight ball side to side twist ( 3 sets of 40 reps with 15 lbs ball) and finally barbell curls ( 95 lbs 1 set of 8 reps). 2 hours total time.

Well admit, lower back little sore from yesterday. Started with squats for sets of 8 reps at 180lbs, 270 lbs and 300 lbs. Went to decline DB press for sets of 8 reps ( 55 lbs, 65, lbs, 75lbs, 85 lbs and 95 lbs) and incline DB press for sets of 8 reps ( 45 lbs, 55 lbs, 65 lbs, 75 lbs, 75lbs). Decline flyes for 3 sets 8 reps at 50 lbs and incline flyes 3 set 8 reps 40 lbs. Triceps extensions at 65 lbs and machine shoulder press 110 lbs for 3 sets 6 reps. Finished with seated overhead DB triceps extensions with 65 lbs for 3 sets of 8 reps and laying reverse deltoids raise 10lbs 8 reps per arm for 3 sets. Great workout, feel good still. Had to return to lifting hooks I bought yesterday because they suck! Went to my buddies and picked up my straps for the next time.

Switched my days around and decided to do day 2 first. Started off with close grip pull ups, wide grip pull ups and cable rows. Then moved on to bent over barbell rows and barbell good mornings. Followed that with shoulder shrugs ( 300lbs by 2 sets of 6 reps), hanging leg raises (to shoulder height) and deadlifts ( 275lbs by 2 sets of 4 reps). Moved to hammer curls and cable crunches. Then cross body hammer curls with ab machine crunch and lumberjack chop ( not sure it has a set name). Next set was bicep curls, medicine ball twists, palms up wrist curls and palms down wrist curls. Thought I was finished then forgot two exercises. Barbell bicep curls and rocky situps. At this point I was 2 hours into my workout and my forearms are gone. I could barely hold anything in my grip. Good workout, looking to push tomorrows workout hard too!

I can lift large amounts of weight and run 2 miles. I can leap buildings in a single bound (maybe not so much). But I bump my chin off the night stand and I have to go to the ER for stitches.  I mean of all things that could hurt worst then that. I need to go for 3 small stitches. Ugh!!! Back to bed

After the past two days went by, I can barely move today. Stairs are a challenge especially going down. It hurts to sit down too fast. Running isn’t going to happen today either. Any one have suggestions to make the pain go away faster?

OMG!!! So, yesterday I did squats and today my legs feel like jello and my ass hurts like hell. Not so good. Made it 2 hours in the gym. Started with barbell bicep curls, barbell bent over rows, shoulder shrugs, barbell good mornings. Then I did cable rows, close grip pull ups and wide grip pullups. Then I tried deadlifts. 225 for a set of 8. Then 255 for 2 sets of 4. Def was sitting down after the last two sets. Then I went to hammer curls, hanging leg raises, cross body hammer curls, cable crunches, swiss ball twists, shoulder press, rocky situps, palms up and palms down wrist curls and ab machine crunches. Finished with bicep curls and  log chops/ lumberjack cuts. Taking protein for the next little bit then going to play tennis for a bit. No running today. The legs won’t take it.

Great Chest shoulder triceps day. Started off qith squats. Realized, I needed more testosterone in my blood before I worked chest. Sets of 8 reps at 140, 160, 180, 230 and 260. Then worked incline DB’s for sets of 8 reps at 45, 55, 65 and 75. Worked decline DB’s at 55, 65, 75, 85 and 95. Incline flyes for sets of 8 at 40 lbs. Decline flyes for sets of 8 at 50 lbs. Triceps extensions for sets of 8 at 70, 65, 60, 50. Shoulder press for sets of 8 at 100lbs. Laying reverse deltoids with 10 lbs for sets of 10 each arm. That was basically the day. I worked chest as hard as I could. Drinking protein as I write this and am going out to play tennis in another hour or so. Gonna cap it all off with a 2 mile run today.

Phew….took a minute off my fastest 2 mile time. I felt real good today out the gun. No cramps or anything. Once I hit the 4 minute mark I felt even better. Hit the return point in 7:13 so I was flying the first mile. Looking to keep improving this time for 2 miles. Once I can run the entire 2 miles full I will attempt 4 miles.

My long day in the gym was 1 hour and 50 minutes. Consisted of Hammer curls, Cross body hammer curls, machine shoulder press, Barbell good mornings, bent over barbell raise, shoulder shrug ( did 315 lbs for 4 reps!!) cable rows, Close grip pull ups, wide grip pull ups, cable crunches, hanging leg raises, weighted ball side turns, ab machine crunches, db palms up/down curls, cable curls and probably like 3 or 4 things i forget. It was a long good work out. Going running once my protein shake settles down. Yesterday I did 2 miles in 17:56. So today I hope to hit that time or lower it some.