officer_koke’s BodyBlog

I started vacation back on the 17th my last post. After the first day I had plans to relax and chill and sleep in that the gym fell to the way side. It has been nice having the days off. No need to worry and make it to the gym. I will started back on wednesday exactly 2 weeks after i stopped. My muscles shouldn’t be to far off. I’ll hit it hard for 2 weeks and then I go home to NY for a few days and more vacation time when I get back. Then it it solid for the rest of the summer.

I woke up on 6/16/2009 at 430 pm for work. Since then I have worked a 12 hour 20 minute shift. Busted out an hour and a half back/abs work out. I then got my hair cut and went out on a 6 hour date (yet again) with this one girl. I am literally about to fall into bed and not wake up for awhile. My lower back is stiff and sore. My abs don’t hurt but flexing them is not going to happen. A good 12 hours of sleep should help me get over this. I do implore people not to stay awake 28 plus hours just because!

Awesome triceps and shoulder workout. My front shoulder heads were screaming halfway through the workout.

Tricep extensions- 3 sets of 10 reps 85 lbs, 1 set at 95lbs for 8 reps
Seated Skull Crushers- 3 sets of 10 reps 85 lbs

Reverse Triceps extensions- 3 sets of 8 reps 60 lbs

Military press - 3 sets of 10 reps 90 lbs

Front Dumbbell raises- 3 sets of 8 reps 25 lbs

Side Dumbbell raises- 3 sets of 10 reps 15 lbs

Lying Rear Dumbbell raises- 3 sets of 8 reps 15 lbs

Nice raise in weights from the last time I got the chance to hit triceps and shoulders. Going to keep pushing the weight around.

Cable crunches- 3 sets of 30 reps at 40 lbs

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

Decline crunches w/25lb plate on chest- 3 sets of 20 reps

Broomstick side bends- 3 sets of 20 full reps

Seated Leg pull ins- 3 sets of 20 reps
Lying leg raises- 3 sets of 15 reps

Dips - 3 sets of 14 reps at body weight

Incline Single DB press- 3 sets of 35 reps at 80 lbs
Flat Single DB press- 3 sets of 45 reps at 100 lbs
Decline Single DB press- 3 sets of 65 reps at 100 lbs
Incline flyes- 3 sets of 12 reps at 35 lbs

Flat flyes- 3 sets of 12 reps at 45 lbs

Wide grip bench press - 2 sets of 10 reps at 155 lbsGreat work out tonight. Didn’t feel like going out tonight but after sitting around with nothing to do I decided to go in and hit the gym up. Took an hour and a half. Mainly due to the increased rep ranges from the previous workout. Plus adding abs wasn’t speeding anything up.

Cable crunches- 3 sets of 30 reps at 35 lbs

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

Decline crunches w/25lb plate on chest- 3 sets of 20 reps

Broomstick side bends- 3 sets of 20 full reps

Seated Leg pull ins- 3 sets of 15 reps
Lying leg raises- 3 sets of 10 reps

Side bridge with crunch off bench- 3 sets of 8 reps
Seated leg pull ins- 3 sets of 12 reps

Leg curls- 3 sets of 8 reps 70lbs 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- 3 sets of 10 reps at 360 lbs

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

In all a great workout in under 1 hour. I did jumping jacks and jump rope in the beginning to keep my heart rate up. Then I was supersetting 4 exercies at a time in the end and stopped the extra cardio. Next time I will try and increase the reps on most exercises or increase a little weight and maintain the same reps.

Hammer Curls - 3 sets of 8 reps  60lb dbs

Cross body hammer curls - 3 sets of 8 reps 50 lb dbs

Bicep curls- 3 sets of 5 reps 50 lb dbs

Broomstick side bends - 3 sets of 15 reps

Lying Leg raises - 3 sets of 10 reps

Oblique cable twists- 3 sets of 15 reps per side with 15 lb resistance

Really felt the bicep exercises good today. The veins in both arms were goin crazy when under stress. I will eventually get my bicep curl to 3 sets of 8 reps at 50 lbs. Then I’ll move up from there. Today was a slow day and so is tomorrow.

Narrow grip pullups- 3 sets of 10 reps

Wide grip pullups behind the head- 3 sets of 8 reps

Deadlift- 3 sets of 225 for 10 reps
Shoulder Shrugs- 4 sets of 10 reps at 225 lbs
Bent over Barbell rows wide grip- 3 sets of 8 reps at 155 lbs
Barbell Good Mornings- 3 sets of 8 reps at 135 lbs

In between sets I was doing jumping jacks and jump rope to keep the heart beat up. Trying to increase my strength and my stamina at the same time to push harder then before. It was a great day in the gym and I feel fine. I took a few new pictures and will post them soon.

After working 12 hours and 20 minutes I was a little tired but so ready to increase my strength.

Dips - 3 sets of 12 reps at body weight

Incline Single DB press- 3 sets of 30 reps at 80 lbs ( 7,200 lbs lifted)
Flat Single DB press- 2 sets of 30 reps at 100 lbs, 1 set of 40 reps at 100 lbs ( 10,000 lbs lifted)
Decline Single DB press- 3 sets of 50 reps at 100 lbs ( 15,000 lbs lifted)
Incline flyes- 3 sets of 10 reps at 35 lbs

Flat flyes- 3 sets of 10 reps at 45 lbs

Incline wide grip bench press - 2 sets of 10 reps at 135 lbs
I felt insane strength after doing all of this. I love the feeling of pushing your body to new limits and not being tired. Screw size from now on. I just want increasing strength!

Being awake for 15 hours and then deciding to go to the gym is a mental challenge. Good thing I brought my trusty superpump 250 to the gym and energized my body to wake up my mind. I’m going to intensify my workouts. Namely, do the workout but in between sets perform cardio bursts to keep my heart rate up. Today I combined abs with jump ropes, jumping jacks and sprints. I also did curls during work since I was extremely bored and had the time. Hammer curled 60 lbs per arm for 6 reps a piece over 3 sets. Then bicep curled 50 lbs per arm for 5 sets of 4 reps. Def getting stronger in the bicep area. I want to gain functionally strength and look good doing it.