officer_koke’s BodyBlog

This past week has been horrible for getting to the gym and eating good. I’m on night shift. However, both my off days I’ve had to get up when I should be sleeping and going to do work related things. My sleep is all over the place. Then my eating habits are horrible. I cant get to the store to buy food. Then I’m so tired then I Don’t want to go. Next week I’m working 8 to 4 each day training.  Then the week after that I will be back to normal. Just need to survive another week of patch work workouts.

Is this new cross fit exercise. It involves a 2 inch rope attached around a fixed pole. The object is to make "pretty" uniform waves down the rope using your entire body. I lasted about 55 seconds at a moderate pace. The guy who showed me was going crazy on it. Watched the video and you can see the instructor on the video out of breath half way through recording it. Seems interesting and a challenge to do.

Abs only. First day back from my little cold.

Cable crunches - 3 sets of 30 reps at 40 lbs

Broomstick side bends - 3 sets of 40 reps

Hanging leg raises (10 lbs cable resistance on each foot) - 3 sets of 13 reps

Broomstick twists - 3 sets of 40 reps

Oblique cable twists - (per side) 3 sets of 15 reps at 20 lbs

Decline crunch w/45lb DB - 3 sets of 15 reps

Side bridge with crunch - (each side) 3 sets of 20 reps

Abs crunch machine - 3 sets of 10 reps at 100 lbs

Lying leg raises - 3 sets of 13 reps

300 exercise- (lying on floorl holding 95 lb barbell above chest, bring out stretched feet to each plate and back to center) - 3 sets of 5 reps

Let me see if my abs hurt tomorrow or not.

I figured that I might have pushed too hard on Monday and then Tuesday. Right now, my throat is kinda iffy and I feel sluggish. If this is the worst though then I’ll be happy. Been on the vitamins and all that good stuff the body needs to heal. Resting 2 more days before another workout. Any  one else ever over do it and get sick?

I ran the numbers from my last two workouts. I only counted exercises where weight was physically moved. Any exercise that a set weight couldn’t be determined, I didn’t use in the calculations. On 4/13/09 I moved 49k lbs. On 4/14/2009 I moved 55k lbs. For a two day time period, that is a lot of weight! I can count 3 full sets of 2 day workouts. In two weeks I’ve moved (estimated) close to 300k lbs. I rest 3 to 4 full days in between workouts and then I bust out the next workout the same or higher in weight.

Tried twice to go the gym during the day. Didn’t have the energy or the will. My body and shoulder ached so bad from the 13ths workout. I finally went on my 3rd attempt and did this:

Deadlift: 135 x 8 reps, 225 x 8 reps, 315 x 7 reps

Close grip pullups : bodyweight 3 sets of 8 reps

Wide grip pull ups : bodyweight 3 sets of 8 reps

Leg curls ( per leg): 70 lbs x 3 sets of 8 reps

Leg extensions : 210 lbs x 3 sets x 8 reps

Cable rows: 180 x 8 reps, 195 x 6 reps, 210 x 6 reps

Broomstick side bends : 3 sets x 20 reps

Cable crunches : 50 lbs x 3 sets x 20 reps

Oblique cable twists (pre side): 25 lbs x 3 sets x 8 reps

Barbell shoulder shrugs : 225 x 2 sets x 8 reps, 315 x 2 sets x 8 reps

Bent over barbell rows: 175 x 3 sets x 8 reps

Barbell good mornings: 155 x 3 sets x 8 reps

Broomstick twists with crunch : 3 sets x 20 reps

Dumbbell hammer curls (per arm) : 55 x 3 sets x 8 reps

Cross body hammer curls (per arm) : 40 x 3 sets x 8 reps

Decline Crunches with 25lb DB : 3 sets x 10 reps

Bicep curl (per arm): 40 x 3 sets x 8 reps

Lying leg raises (below flat with legs) : 3 sets x 8 reps

Palms up wrist curls (each hand w db) : 30 x 3 sets x 10 reps

Palms down wrist curls ( each hand DB) : 25 x 3 sets x 8 reps

2 hours and 10 minutes. Got busy watching Deadliest catch and Rescue me. Still a great work out. Tried the camera but found the battery dead. Lots of protein tonight and through tomorrow to heal.

Almost didn’t go the gym today. Then decided I should because 2 2-hour workouts in one day almost kills me. Here is what I did:

Squats: 180 x 8 reps, 270 x 8 reps, 360 x 8 reps (projected max 447)

Flat bench press: 135 x 8 reps, 2 sets of 205 x 8 reps ( projected max 255)

Broom stick side bends: 3 sets of 30 reps

Decline close grip bench press: 90 x 8 reps, 160 x 8 reps, 180 x 8 reps

Hanging leg raises : bodyweight - 3 sets of 8 reps

Incline bench press : 135 x 8 reps, 165 x 8 reps, 185 x 8 reps

Cable crunches: 3 sets of 50 lbs x 20 reps

Dumbbell press ( center chest) - 3 sets of 80 lbs x 30 reps

Broom stick twists - 3 sets of 30 reps

Shoulder press- 90 x 8 reps, 140 x 8 reps, 160 x NO REPS ( couldn’t lift it)

Dips - body weight dips - 3 sets of 8 reps

Oblique cable twists- (each side) 3 sets of 8 reps at 25 lbs

Tricep extensions: 80 x 3 sets of 8 reps

Ab machine crunch: 100 x 3 sets of 10 reps

Seated skull crushers- 75 x 3 sets of 8 reps

Decline ab crunch w/25lbs DB - 3 sets of 12 reps

Incline DB flyes - 45 x 3 sets of 8 reps

Decline flyes - 55 x 3 sets of 8 reps

DB front raises ( per arm) - 25 x 3 sets of 8 reps

Lying reverse deltoids raise ( per shoulder): 12 x 3 sets of 8 reps

Side bridges w/crunch (per side) - 3 sets of 15 reps

Dumbbell press ( center chest) - 80 lbs x 30 reps
2 hours 12 minutes and I cant move my arms now….

Working night shift does have some advantages. I’m able to go to the gym after the inmates are asleep. It 24 minutes I busted this out.

Hanging leg raises- 3 sets of 8 reps

Broom stick side bends - 3 sets of 30 reps

Cable Crunches - 50 lbs x 3 sets of 20 reps

Oblique cable twists - 25 lbs x 3 sets of 8 ( per side)

Lying leg raises ( went below flat) - 3 sets of 8 reps

Side brudge with crunch - 3 sets of 12 reps ( per side)

Broom stick twists- 3 sets of 30 reps

Ab machine crunch - 100 lbs x 8 reps

Just wanted to touch the abs some before monday evening. Should heal by then.

Arrived at the gym basically in a rage because of a female. They are probably the best motivator out there. So out came this hard workout:

Deadlifts - 225 x 8 reps, 315 x 5 reps, 315 x 5 reps

Bent over barbell rows - 185 x 8 reps x 3 sets

Barbell good mornings - 155 x 8 reps x 3 sets

Shoulder Shrug - 225 x 8 reps, 315 x 8 reps x 2 sets, 225 x 8 reps

Cable row - 180 x 8 reps, 195 x 6 reps, 210 x 6 reps

Close grip pull ups - body weight x 8 reps x 3 sets

Leg Curls ( each leg) - 35 x 8 reps, 60 x 8 reps x 2 sets

Wide grip pull ups - Body weight x 8 reps x 3 sets

Leg extensions - 195 x 8 reps x 3 sets

DB hammer curls (each arm) - 50 x 8 reps x 3 sets

DB cross body hammer curls ( each arm) - 40 x 8 reps x 3 sets

Palms down wrist curls ( DB each hand ) - 25 x 8 reps x 3 sets

Palms up wrist curls ( DB each hand) - 30 x 8 reps x 3 sets

DB bicep curl ( each hand) - 40 x 6 reps x 3 sets

1 hour 45 minutes give/take. Not enraged anymore…. but its a sickening feeling.

Mentally I was so prepared to work out. Then it went away as I got in the gym. Damn but I still managed to do this:

Squats - 180 x 8 reps, 270 x 8 reps, 340 x 8 reps

Hanging leg raises - 3 sets of 8 reps

Broom stick Side bends - 3 sets of 30 reps

Incline Bench press -   155 x 8 reps, 175 x 8 reps, 185 x 8 reps

Cable crunches - 50 x 20 reps, 50 x 20 reps, 50 x 20 reps

Dumbbell press ( center chest) - 80 x 40 reps, 80 x 40 reps, 80 x 40 reps, 80 x 20 reps

Oblique Cable twists ( each side) - 25 x 8 reps, 25 x 8 reps, 25 x 8 reps

Decline close grip press - 155 x 8 reps, 185 x 8 reps, 205 x 8 reps, 225 x 8 reps

Dips - body weight - 3 sets of 8 reps - slow motion

Incline DB flyes - 45 x 8 reps, 45 x 8 reps, 45 x 8 reps

Decline DB flyes - 55 x 8 reps, 55 x 8 reps, 55 x 8 reps

Rocky sit ups - 3 sets of 8 reps

Abs crunch machine - 100 x 8 reps, 100 x 8 reps, 100 x 8 reps

Lying leg raises - 3 sets of 8 reps

Broom stick side twists - 3 sets of 30 reps

Triceps extensions - 75 x 8 reps, 75 x 8 reps, 75 x 8 reps

Sitting Skull crushers - 70 x 8 reps, 70 x 8 reps, 70 x 8 reps

Front DB lateral raise ( each arm) - 25 x 8 reps, 25 x 8 reps, 25 x 8 reps

Lying rear deltoids DB raise (each shoulder) - 12 x 8 reps, 12 x 8 reps, 12 x 8 reps

Side bridges ( each side) - 3 sets of 12 reps

Military press - 90 x 8 reps, 130 x 8 reps, 150 x 6 reps