oncelost48’s BodyBlog

Day 2 consisted of 45 minutes of cardio. still the 15/15/15 split between bike,eliptical and treadmill

Day 3

Squats 5X5 at 25% less from top for 5 set

Shoulder press 5X5 pushed it and built up to my last set slowly to aviod my shoulder issues

Deadlifts 5X5 ben and I pushed this and added 10lbs from last week. completed all 5 and grip failed right at the end

Pullups 4 sets -hate these so much but working on them

Hanging abs 2 sets til 20

Decline crunches with oblique twist finisher 2 sets with 30lb

Decline leg lifts 2 sets for 15

Day 4

Cardio..decided to up the treadmill and eliptical to 20 minutes a piece and cut the bike to 10 minutes.

Day 5(today)

Squats 5X5 upped my last set by 10lbs

Bench 5X5 upped my last set by 10lbs

Rows 5X5 upped last set by 10lbs

Triceps 3 til 6-8 reps hit failure at 4 on last set.had upped it 10lbs

Core crunches with 35lbs for 2 sets

Cable Crunches with obliques twist 20 sets for 10 reps

Plank held for 1:35 for 2 sets..30 sec rest.

I am feeling demolished in a good way.Can’t wait for next week..2 days rest and start again on tuesday. Been a really hectic week with work and last week of school til Jan 9th when my next term starts. Currently sitting at home doing homework and studying for tests. Anyhow have to go eat.

The new week has begun with a bang

Today’s workout was awesome. Hit some good numbers. Some awesome gains after 2 days of rest.

Squats 5X5 -kept it at the same as i ended on the 6th but had way less struggle on my last 2 reps.it was all together a smooth 5 sets

Bench 5X5- increased last set by 20lbs. reached failure in my last 2 sets. a bit of assist but still was able to push it up

T-bar rows 5X5- upped the last set by 5lbs. felt good..held form.

Triceps 3 set for 6-8 did the last 2 sets at the 6th’s last set weight

Abs 30lb plate. 2 sets decline lifts

cable crunch w/ oblique twist 2 sets for 10(center,left and right counting as one rep)

Plank two sets holding for 1:25

Tomorrow is cardio day.

Yesterday was cardio day. Another intense day of 15 minutes on treadmill constantly changing incline and speeds to keep my body guessing. Followed by 15 minutes on the stationary bike which was pleasant but still keep my heart rate up..Then finished it off with 15 minutes on the eliptical.

 Today was lifting day. Final day in the weeks cycle.

Squats 5X5. I tried to break the 300lbs mark and did it with 315lbs for 5 reps. I was very happy to keep my form proper and know I’m getting strong again. Amazing feeling as always.

Bench 5X5 - Chest has always been one of my weak points and today I actually broke the 200lbs mark with 5 reps at 205.

T-Bar Rows- 5X5 last time we did these both Ben and I were rather wobbly in doing the last set but today we upped it by 5lbs and kept our stabilty and were able to hit out 5 good sets.

Triceps 3 set for 6-8 reps. bumped these up a bit as well. Reached failure at 7 reps on my last set. awesome burn.

Abs. This was the devestation.

Hanging leg raises 2 sets for 20

Decline crunches with oblique twist at top.25lb plate. 2 sets til failure

Decline leg lifts. 2 sets for 12. after this my abs were burning and annhilated.

Unfortunetly Ben broke the vending machine again so the mass recovery post workout drink could not happen..had to settle for chocolate muscle milk. still tasty but i do prefer the mass recovery. We start back on Monday with cardio. Looking at doing 3 days cardio.3 days lifting.

Yestertday was awesome. Ben and I push each other like crazy.

Squats 5X5 -lighter day 25% less than day 1

Shoulders 5X5- went 10lbs heavier than the previous time

Deadlifts 5X5- shattered last time and still kept good form

Pullups 3X5- my upper body was so blasted these were a struggle

Preacher curl 3 set between 6-8. I’m certainly feeling it today

Abs 2 sets 25lb plate isolation decline crunches

2 sets cable crunch/ab crunch machine

2 sets Plank each set held for 1:15. That was total devastation..as ben said it was the icing on the cake.

Today I go do cardio at 2pm.

Cardio day. Felt awesome.my legs feel like jello right now.

15 min treadmill.varied the incline and speed every 2 minutes or so

15 bike. varied the resistance

15 minute eliptical. varied the resistance.

One of my major downfalls the last time I was in the gym was I never did cardio and I’m making a huge effort to change that

Been having some awkward stomach pains since thanksgiving.I don’t think I’m sick but it put me out of the mood for the gym long enough..it’s only really been 3 days but whatever..haha. Today I worked out with this kid Ben from work.We’re going to do about another 3 weeks on my 5X5 and then switch it up to something he designed. Today’s workout was pretty awesome though.

Squats 5X5 -after doing all 5 sets of these my stomach felt like normal.it’s really weird how that happens.

Bench 5X5 -this definitely increased with someone around to spot and make sure I don’t drop weights on my neck.haha

T-Bar rows 5X5 decided to change this up a bit and see how i did on these.

Triceps 3 set for 6-8 reps.. went a big higher on these too

Abs-this was Bens doing.damn was this good

Hanging leg raisings 2 set till failure

Decline Leg Lifts 2 sets til failure

Decline crunches w/ oblique twist 25lbs plate 2 sets til failure.

my stomach started acting up a bit after the gym and now it seems to be okay.Really hope I’m not getting sick

Well after a lovely holiday of eating in shifts. I hit the gym right before work.Decided to walk there from home.It was a good day for a 3.5 mile walk.Clears your head and lets you focus on what you are walking into when you get to your destination

Squats 5X5 went a 25% less than day 1 since i’m going on sunday and going to try to do 2.5% more than day 1

Shoulder Press 5X5 Making improvements in this which makes me really happy.I can’t really do military press due to a recurring injury that will pretty much make it impossible to do so much as 5lbs lateral raises for 2 months.I’ve been using the iso lateral hammer strength shoulder press.

Deadlifts 5X5 improved a bit in this as well.

Biceps 3 sets between 6-8 reps.

Abs- incline crunches with 35lb plate. 3 sets til failure

This weekend was jam packed with doing homework and working.I rushed to the gym after work on Sunday.Got in 25 minutes of cardio on the recumbent bike.Damn them for closing at 6pm on Sundays.I got out of work at 5:20.oh well Today(Tuesday Nov. 26th)-was feeling a little under the weather

Squats- 5X5 haven’t increased the 2.5% due to just not feeling amazing..will increase on Sunday

Incline Bench- 5X5 never been my strong point but i did the best i could

B.O Rows- 5X5 did alot better on these last week but friday is a new day

Triceps 3 sets of 8 reps tops. did awesome on these.

Abs 3 sets til failure. did leg lifts with a 10lb plate between my knees.

Finished off with 20 minutes of cardio on the eliptical.Drank a muscle milk while walking into work. Been drinking tons of water and started taking a multivitamin again. Just got home a bit ago from walking home 3.3 miles.Fairly nice night out I will say.Tomorrow I have to get to work a bit earlier than normal but I plan on getting into the gym to do some cardio before a long night at work

Today was a good day at the gym.Aside from the frigid cold outside I warmed up pretty fast.

Squats 5X5 -went 10lbs heavier on my set than I did monday.felt real nice.In previous times I worked out at home but working out at the gym with the mirror in front of you really helps you see how low you’re going so you don’t sell yourself short.

Bench 5X5- this has always been my slow grower.It’s a stubborn mule that takes a lot of effort to make stronger. Did all the same weight on last set as i did on Monday.

Bent Over Rows 5X5- increased this by 20lbs and was still able to hold form.did my last two sets at this increased weight.

Tricep extensions 3 sets- did mondays weight for 10 reps so i upped it a bit to stay in the 6-8rep range and it worked out nicely.

Abs 3 sets til failure- still used the same weight as monday

 All in all it was a good workout.Next week i need to incorporate some cardio into my inbetween days.like tuesday, thursday and sunday.

Trying to go to the gym before work during Boston rush hour is hell.I sat on a train waiting for it to move for 45 minutes.Finally got to my stop at 6pm.I have work at 7pm but luckily my boss, who is also my brother, is amazing and said no problem when i said i’d be a bit late.I’m still figuring out my way around my gym so it still takes me a bit longer to find what i’m looking for but I think i got out of there in a decent amount of time.

Todays workout

Squats 5X5-was going to do 25% less of my last set but my legs still felt pretty good during set 4 so i matched set 5 from last week.

Iso lateral shoulder press-5X5(the only military press was being used and this seemed to work fairly nice on my shoulders since i do have a recurring shoulder thing.)

Deadlifts 5×5- it was nice to do these again.

Preacher curls 3 X 7

Hanging Leg Lifts 3 set till failure

Now i’m at working climbing all over machines and moving like a snail.Drank a muscle milk on my walk over to work.It really does feel good to be back