officer_koke’s BodyBlog

Phew….so last night was my last night shift for the month. Let me tell you how happy I am to be off that rotation. I nearly fell asleep and wasn’t going to go work out. However, when the shift ended I was like " no, go do it and get it over with". So, I went in and bust out a super set workout. Here it is-

Group 1 - 3 sets each

Jump roped - 100 reps

Legs curls - 70 lbs per leg 8 reps

Triceps extensions - 80 lbs 8 reps

DB hammer curls - 50 lbs 8 reps per arm

Group 2 - 3 sets each

Seated Skull crushers - 85 lbs 8 reps

Leg extensions - 195 lbs combined 8 reps

DB cross body curls - 40 lbs 8 reps per arm

Group 3- 3 sets each
Leg press -  410 lbs 8 reps

Reverse tricep extensions - 65 lbs 8 reps

DB bicep curls - 40 lbs 6 reps per arm

Group 4- 3 sets each

Squats - 200 lbs 8 reps

DB concentration curls - 25 lbs 8 reps per arm

Group 5 - 3 sets a piece

Calf raises w/barbell - 250 lbs 15 reps

1 hour 6 minutes total time. Felt great to bust that out even though my mind was at home in bed sleeping already. Abs/Shoulders/Forearms tomorromow morning. Back to day shift and a much better work out routine!

I did back yesterday and today I can def feel how sore it is. Here is a look at the workout I did

Neutral grip pullups - 3 sets 7 reps

Bent over barbell row - 115 lbs- 3 sets 10 reps

Shoulder shrugs - 200 lbs - 3 sets 10 reps

Single arm bent over DB rows- 55 lbs - 3 sets 8 reps

Wide grip pull ups -3 sets 7 reps

Cable rows - 140 lbs - 3 sets 8 reps

Machine rows - 75 lbs per arm - 3 sets 8 reps

Deadlifts- 225 lbs - 1 set 5 reps

In between I would do jumping jacks, jump ropes or ellicpiatcal.

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Well, I have been in the gym 4 days this week. Today was by far the longest but I had nothing else to do. Took my time and completed each exercise fully. I performed 4 sets of all exercises. I need to work my staminia back up before I turn the weights higher. Anyway, I prefer 2 exercises and then some form of HITT. Either 100 jump ropes or 1 minute elliptical. I believe, and this is just me, training like this makes your body understand how to use the oxygen better and to learn how to recover faster. You could just lift and wait a few minutes to have oxygen back in your body. Or, in my way, the body learns to keep going even when oxygen starts to get low. Muscles adjust to lower levels and you can push harder. I used the same theory back when I dropped to 5 percent body fat. (Oh yea, I never did any sustained cardio back then longer then 13 minutes in a row.) Good a good leg workout in and full abs. In one week I have dropped 4 lbs of the garabage weight I put on in the past month from vacations. Going back to my slim 185 weight soon enough.

Been out of it for awhile due to two vacations in two back to back months for two weeks a piece. The motivation level is low but give me a bit and I"ll be back into it. To start this off I plan to do a push/pull workout plan for the first week or two. At lower weights to get the body adjusted again to lifting. Then I will switch to a one body part a day workout and start to increase weight again. I need to burn some calories and also get back into a good diet.