officer_koke’s BodyBlog

My back is still hurt so I have been taking more days off then I would like it. I have such clarity in my life when I do go to the gym and workout. Lately, it has been all over the place. Looking forward to night shift and getting to the gym in the morning. Hope everyone is doing good.

Hopped up on ibuprofen and icy hot. Been taking it easy with no exercise so that my back pain goes away. Then I will be back into it.

Narrow grip pullups- 3 sets of 8 reps

Wide grip pullups- 3 sets of 8 reps

Deadlift- Nothing
Shoulder Shrugs- 2 sets of 10 reps at 225 lbs, 1 sets of 8 reps at 275 lbs
Bent over Barbell rows- Nothing
Barbell Good Mornings- 3 sets of 10 reps at 115 lbs

Cable rows- 3 sets of 8 reps at 180 lbs

Something along my spine pulled between 1st and 2nd set of shoulder shrugs at 275. I’m not sure if it was shrugs or something I did while preparing another exercise for when I finished shrugs. However, it hurt to even lift the barbell off the rack. I lifted the bent over barbell and that hurt to. I gave up and went to the store for ibuprofen and drank a huge protein drink. Going to the pool to lay in the sun and hopefully heat it up. If not I have a whole tube of icy hot for it over the next day. It will be 8 days before I do back again period.

Today was chest and I felt great. Good energy going to the gym and really pushed hard.

Dips - 3 sets of 12 reps at bodyweight

Incline Single DB press- 3 sets of 40 reps at 60 lbs, 1 set of 40 reps at 80 lbs

Flat Single DB press- 3 sets of 40 at 80 lbs, 1 set of 40 reps at 100 lbs

Decline Single DB press- 3 sets of 50 reps at 100 lbs, 1 set of 40 reps at 100 lbs

Incline flyes- 3 sets of 10 reps at 35 lbs

Flat flyes- 3 sets of 10 reps at 45 lbs

Flat wide grip bench press- 1 set of 10 reps at 135 lbs, 4 reps at 185 lbs (last thing I did, no energy or power left)

My chest feels tired but it doesn’t hurt really. I hope the hurt comes tomorrow or the day after. I don’t know how much harder I could make this workout.

Feel good after 2 full weeks in the gym.

Cable crunches- 3 sets of 28 reps at 45 lbs

Oblique cable twists- 3 sets of 15 reps at 25 lbs per side

Decline crunches w/45lb DB on chest- 3 sets of 20 reps

Broomstick side bends- 3 sets of 20 full reps

Hanging Leg raises- 3 sets of 8 reps

Lying leg raises- 3 sets of 10 reps

Seated leg pull ins- 3 sets of 12 reps

Palms down wrist curls- 3 sets of 8 reps at 30 lbs

Palms up wrist curls- 3 sets of 8 reps at 40 lbs

Wrist rollers- 2 sets of 4 reps at 10 lbs

Broomstick side bends- 3 sets of 15 full reps

Hammer curls - 3 sets of 8 reps 55 lbs

Cross body hammer curls- 3 sets of 8 reps 40 lbs

Bicep curls- 3 sets of 8 reps 40 lbs

Reverse bicep curls- 3 sets of 8 reps 65lb barbell

Leg curls- 3 sets of 8 reps 75lbs per leg

Leg extensions- 3 sets of 8 reps at 210 lbs combined legs

Squats- 3 sets of 10 reps at 230 lbs

Leg press- 1 set 8 reps at 270lbs, 3 sets of 8 reps at 360 lbs

Calf raises (on box)- 3 sets of 15 reps at 250 lbs

Barbell pull overs- 3 sets of 8 reps 75 lbs

Tricep extensions- 3 sets of 8 reps 80 lbs, 1 set at 95lbs for 4 reps (this is the entire stack of weight on this machine)
Seated Skull Crushers- 3 sets of 8 reps 80 lbs

Reverse Tricep extensions- 3 sets of 8 reps 60 lbs

Little tired from the extreme workout yesterday coupled with the sun burn to my upper back. Squats and calf raises hurt like hell with the pad rubbing on the sun burn. I pulled through with it though. Work this weekend so just enough time for small after work, workouts. Biceps, forearms and abs I believe.

Cable crunches- 3 sets of 26 reps at 45 lbs

Oblique cable twists- 3 sets of 13 reps at 25 lbs per side

Decline crunches w/45lb DB on chest- 3 sets of 20 reps

Broomstick side bends- 1 sets of 20 full reps

Lying leg raises- 1 sets of 10 reps

Seated leg pull ins- 1 sets of 10 reps

Military press - 3 sets of 8 reps 110 lbs

Front Dumbbell raises- 3 sets of 8 reps 20 lbs

Side Dumbbell raises- 3 sets of 8 reps 15 lbs

Lying Rear Dumbbell raises- 3 sets of 8 reps 12 lbs

Narrow grip pullups- 3 sets of 8 reps

Wide grip pullups- 3 sets of 8 reps

Deadlift- 3 sets of 8 reps at 265lbs

Shoulder Shrugs- 1 sets of 10 reps at 225 lbs, 3 sets of 8 reps at 275 lbs
Bent over Barbell rows- 3 sets of 10 reps at 135 lbs

Barbell Good Mornings- 3 sets of 10 reps at 105 lbs

Cable rows- 3 sets of 8 reps at 180 lbs

Did good for my first full week back into it. I did abs today hard just because I had nothing else to do.

Cable crunches- 3 sets of 25 reps at 45 lbs

Oblique cable twists- 3 sets of 12 reps at 25 lbs per side

Decline crunches w/45lb DB on chest- 3 sets of 18 reps

Broomstick side bends- 3 sets of 20 full reps

Broomstick twists- 3 sets of 20 full reps

Hanging Les raises- 3 sets of 8 reps

Lying leg raises- 3 sets of 10 reps

Seated leg pull ins- 3 sets of 12 reps

My abs were def struggling with the last exercises today.