officer_koke’s BodyBlog

Little stiff this morning after hitting chest hard yesterday. Mainly, I think the window was open and I was just cold and not really sore. I could feel it a little when I warmed up but nothing to bad. Today we hit legs and biceps:

Leg curls - 3 sets - 80 lbs per leg - 8 reps per leg

Leg extensions - 3 sets - 225 lbs - 8 reps

Squats - 225 lbs 12 reps, 295 lbs 12 reps, 315 lbs 12 reps, 365 lbs 10 reps

Bicep curls - 3 sets - 40 lbs per arm - 8 reps per arm

Calf raises with barbell - 315 lbs - 3 sets - 20 reps on 3 inch box

DB cross body hammer curls - 3 sets - 45 lbs per arm - 8 reps per arm

Leg press - 360 lbs 8 reps, 450 lbs 8 reps, 540 lbs 8 reps

Barbell bicep curls - 95 lbs 8 reps, 105 lbs 8 reps, 110 lbs 8 reps

Great workout, hopefully the biceps take full advantage of the extra testosterone the legs pumped out today!

Great chest day today! I had 9 days full rest on my chest and 5 full days rest on my triceps and shoulders. The triceps were tight as ever before the workout and even worst after. We pushed it again today and Friday we will push it but just with dumbbells instead. It feels awesome to keep getting stronger week by week.

Barbell bench press:

135 lbs - 10 reps

225 lbs  - 10 reps

245 lbs - 10 reps (327 lbs estimated max)

255 lbs - 8 reps (struggled some)

225 lbs - 10 reps - drop to 135 lbs - 10 reps

Incline Bench press :

185 lbs -  10 reps

205 lbs - 7 reps

205 lbs - 5 reps

135 lbs - 16 reps

(Really starting to loose  alot aroudn this time. muscles were aching and not wasn’t to respond anymore)

Cable incline flyes:

30 lbs resistance per arm - 3 sets of 12 reps

Push ups - 12 reps ( then layed there for awhile like it was my bed)

Front DB raises- 25 lbs per arm - 8 reps per arm

Side Db raises - 20 lbs per arm - 8 reps

Like I said, Great workout and so ready for protein all day!

Woke up and took my time getting ready. Had my energy drink and then left. I stopped by the new facility and spoke with a sergeant about some overtime. Well that took an hour and by then I was jittery as ever from the drink. Got to the gym and started with backs, shoulders, triceps and some abs. Well, I felt like crap. Bout half way through the workout I realized I was dehydrated and started to drink a ton of water. By the end I felt better. Here is the workout

Group 1 - 3 sets each

Neutral grip pull ups - bodyweight - 9 reps

Triceps extensions - 90 lbs 8 reps

DB side bends - 55 lbs 8 reps per side

Group 2- 3 sets each

Bent over barbell rows- 155 lbs 8 reps

Front DB raises - 25 lbs 8 reps per arm

Cable crunches - 50 lbs 20 reps

Group 3 - 3 sets each

Barbell over head press - 90 lbs 8 reps, 110 lbs 8 reps, 130 lbs 8 reps, 150 lbs 8 reps

Single arm DB rows - 70 lbs - 8 reps per arm

Decline crunch - 20 reps

Group 4 - 3 sets each

Seated skull crushers -  95 lbs 8 reps

Cable rows - 150 lbs 8 reps

Side DB raises - 15 lbs 8 reps

Group 5 - 3 sets each

Wide grip pullups - body weight 8 reps

Reverse triceps extensions - 70 lbs 8 reps

Lying rear DB raises - 15 lbs 8 reps per arm

Last - Dead lift - 1 set 295 lbs 6 reps

I wanted to crawl into bed at this point.

I have the mind set now I want to break 300 lbs on my bench press. All my training now is leading up to this point. Decided to do chest since I had spotters in the gym today and tomorrow I most likely won’t. Went heavy again to see what I can do.

Bench press - 135 lbs 10 reps, 225 lbs 3 sets 10 reps, 250 lbs 6 reps, 275 lbs (negatives 4 inches) 4 reps, 205 lbs 10 reps, 185 lbs 10 reps, 135 lbs 15 reps

Incline cable flyes - 3 sets 25 lbs per arm 12 reps

Machine press (upper chest) - 45 lbs per arm 3 sets 12 reps

Front DB raises - 25 lbs per arm 3 sets 8 reps

Side DB raises - 15 lbs per arm 3 sets 8 reps

Lying rear DB raise - 12 lbs 3 sets per arm 8 reps

1 hour and 40 minutes given or take for talking and recouping between the heavy bench press. Impressed with my progress and hope to keep going with my bench high and higher the safe way. Big protein shake and then relax the rest of the day. Tomorrow is abs, legs and biceps and sunday might be a hiking day instead of lifting.

Woke up today slightly sore from chest yesterday. It isn’t so much pain while moving but pain if I touch my chest. Hopefully it will heal faster since I’ve been taking glutamine again. Today, was a good back work out. I did do one set of squats because I was being called out.:

Neutral grip pullups - body weight - 3 sets 8 reps

Bent over barbell rows - 155 lbs - 3 sets 8 reps

Wide grip pull ups - body weight - 3 sets 8 reps

Single arm DB rows - 65 lbs db - 3 sets 10 reps per arm

Squats - 315 lbs - 1 set 15 reps ( mistake -all my energy went away after this)

Barbell shoulder shrugs - 225 lbs - 3 sets 10 reps

Cable rows - 155 lbs - 3 sets 8 reps

Dead lift - 275 lbs - 1 set 8 reps

Felt really good to get in a good back workout on par with my chest workout. Time to relax the rest of the day.

I got to the gym today around the same time as two guys I workout with. Unexpected but I welcomed having company. They were doing bench and I was going to do back. I decided to go chest with them. Here is what followed:

Flat bench:

135 lbs - 8 reps

225 lbs - 2 sets 8 reps

225 lbs - 10 reps ( 1 rep max bench = 300)
205 lbs - 10 reps

185 lbs - 10 reps

135 lbs - 10 reps

Incline cable flyes :

30 lbs - 12 reps

25 lbs - 12 reps

20 lbs - 12 reps

Incline bench press :

150 lbs - 2 sets 10 reps

150 lbs - 9 reps

Machine press (upper chest):

55 lbs per arm - 2 sets 12 reps

45 lbs per arm - 12 reps

Side bends w/DB :

50 lb db 3 sets 10 reps per side

Lying leg rasies :

3 sets 12 reps

Oblique cable twists :

2 sets 10 reps per side

Decline crunch :

2 sets 25 reps

Phew, I was dead tired at the end of this workout. I felt great that I was able to bench that much weight today! An accomplishment in itself.

Today I was going to wake up and go for a run at work. Maybe 2 miles and then have my super pump 250 drink and then do legs/biceps. Well upon waking up at 640 am I find out its raining outside and it lasted to some time after 8 30. I decided to run on the treadmill or elliptical at work for 15 minutes. I got there and did 5 minutes before I said screw cardio. It is just to boring. I used to play soccer and when your running your paying attention to more then just running. So to do cardio now is boring to me. Since I hadn’t taken my energy drink yet I felt sluggish. I started my workout while chugging my drink. This is what I managed to get out.

Group 1- 3 sets each

Leg curls - 75 lbs per leg 8 reps

Barbell bicep curls- 95 lbs 8 reps

Group 2- 3 sets each

Leg extensions - 215 lbs 8 reps

Hammer curls - 50 lbs per arm 8 reps

Group 3- 3 sets each

Leg press - 450 lbs 8 reps

Cross body curls - 40 lbs per arm 8 reps

Group 4- 3 sets each

Squats - 230 lbs 8 reps

Alternating bicep curls - 30 lbs per arm 8 reps

Group 5- 3 sets each

Calf raises - 310 lbs barbell on shoulders - 3inch box - 15 reps

concentration curls - 30 lbs per arm - 8 reps

v-bar cable curls - 70 lbs 6 reps, 60 lbs 6 reps, 50 lbs 6 reps

I was tired after all this and quit. Good workout even though it is not what I wanted.

Today was chest and to be honest I wasn’t exactly in the mood. I lost something at work yesterday and that is till on my mind. I managed to till get in a really good chest workout.

Flat bench - 205 lbs 3 sets 8 reps (no spotter)
Broomstick side bends - 3 sets of 20 reps per side

Flat bench - 215 lbs 3 sets of 4 reps (no spotter)

Cable crunches - 50 lbs 3 sets of 25 reps

Incline bench - 135 lbs 1 set 8 reps , 155 lbs 3 sets of 8 reps

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

Dips - bodyweight - 3 sets of 8 reps

Lying leg raises - 3 sets of 15 reps

Cable flyes - 30 lbs per arm, 3 sets of 10 reps

Hanging leg raises - body weight, 2 sets of 10 reps

Felt really good with the chest lifting now. If I can get a spotter I will try heavier weights but to lift in the 200’s without a spotter I feel really good. I’ve never lifted above 200 without a spotter so to do it safely on my own is awesome!

Today capped off a 3 day weekend in which I did chest, legs and back. It was a great weekend and I can definitely feel the soreness all over. Was able to lift more weights and the progress pictures show that even after vacation, I have gained more then I thought! Excited to keep seeing where I can go. Below is the workout I did today.

Neutral grip pull ups - body weight 3 sets 8 reps

Bent over barbell rows- 135 lbs 3 sets 10 reps
Wide grip pull ups - bodyweight 3 sets 8 reps

One arm DB rows - 65 lbs 3 sets 8 reps per arm

Shoulder shrugs - 225 lbs 3 sets 10 reps
Cable rows - 150 lbs 3 sets 8 reps

Dead lift - 225 lbs 3 sets 8 reps

Well, I felt really good today and decided to take a few pictures. Only problem is the tools on my laptop don’t allow me to re size it and finesse the sharpness so they appear slightly fuzzy when they full size. My triceps, shoulders and chest are screaming from yesterday’s workout. I love it!!! Today was abs and legs. Below is the workout

Group 1- 3 sets each

Leg curls - 70 lbs 9 reps per leg

Broomstick side bends - 20 reps

Decline crunch with 35 lb db- 18 reps

Group 2- 3 sets each

Seated leg pull ins - 12 reps

Leg extensions - 210 lbs 8 reps

Lying leg raises- 12 reps

Group 3- 3 sets each

Leg press - 430 lbs 8 reps

Hanging leg raises - 8 reps

Group 4- 3 sets each

Squats - 220 lbs 8 reps

Cable crunches - 45 lbs 25 reps

Group 5- 3 sets

Calf raises on box - 270 lbs 20 reps

Oblique cable twists - 20 lbs 12 reps per side