officer_koke’s BodyBlog

Finally back on days at work and it gives me the chance to get back into the gym with a normal routine. Been trying to bring it back to the basics. Trying to perfect my form with certain exercises. Trying to expand the range of motion on some exercises. Skipping any smith machine work and going to get all the stabilizer muscles activated. Right now I’m still just doing anything I want. No set routine. Maybe next week I will work something out and stick to it. Got a picture taken and they don’t look to bad. I think I need to get back to cardio and get that level back up some lifting becomes easier again.

4 days a week, 30 to 45 minutes per workout, ab workout. Something I can do with rep ranges and weights. Anyone have suggestions PM me or just reply on here. Thank you to all who write me.

Today was the first day in two weeks, I could get into the gym and put together a concentrated effort. Two weeks ago we all got sick at work thanks to three people. I believe it was the flu and everyone on shift was affected. Luckily, since I work out and am pretty healthy I had the least worst affects of everyone. I had a sore throat for 14 hours and then the swellin went away. I had a stuffy nose and then a runny nose in two days. Last a small cough. Needless to say I wasn’t in the gym. Then I started a 2 week stretch of work. I house hunted for the first two days before work and then signed paperwork the next three. Then I was playing catch up on my sleep. So today I got in there and did a decent work out. Moved around and hit everything. But now i feel like crap and my left hamstring feels tight. I think II over did the squats to the ground.

Last friday night I went out and my throat started to hurt. By the end of the night it was swollen and hurt extremely bad. I took some medicine and went to bed for 13 hours into Saturday afternoon. Luckily the swelling and pain had gone away. Well Saturday night my nose began to get stuffy. By Sunday night is was a runny nose as well as Monday night. Today I woke up and it was tingling and I had a small cough. Nothing to bad at any one point but it seems I chased the cold around my sinuses. Hopefully Ill be back by thrusday or friday in the gym.

Took the past two days off to recover from a grueling back to back workout of chest and legs. Wasn’t trying to add to the soreness of my body’s natural ability to heal. Today was back and whatever else I could get in. My forearms are gone at this moment. Especially the right forearm can barely squeeze. Here is what did it:

Dead lift : 135 lbs 8 reps, 225 lbs 8 reps, 275 lbs 8 reps, 300 lbs 5 reps

Shoulder Shrugs: 135 lbs 10 reps, 225 lbs 3 sets of 10 reps

DB side bends - 3 sets of 10 reps per side with 50 lbs DB

Bent over DB rows - 70 lbs - 3 sets 8 reps per arm

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

Bent over Barbell rows - 135 lbs 8 reps, 155 lbs 8 reps, 175 lbs 8 reps

Cable crunches - 50 lbs 3 sets 30 reps

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

Cable rows - 165 lbs 3 sets 8 reps

Cross body Hammer curls - 50 lbs 3 sets 8 reps per arm2

At this point the forearms yelled stop so I had to. Plus I was coming on the two hour mark and wasn’t getting bored. No a single person in the gym that whole time.

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.