ozfiz’s BodyBlog

I did 1 hour of full body weights

Squats (10X3 -95lbs)

DB Incline Press (10×3 - 20lb DBs)

Sumo Deadlifts (8×3 - 135lbs)

Seated Row (10×3 - 95lbs)

Close-Grip Pulldown (8×3 @ 100lbs)

also some face pulls, lateral raises, light lunges, and hammer curls.

That took 1 hour. Then I did 30 mins of rowing - 5000m. I did intervals of 500m-1000m + recovery, repeat. Wasn’t really feeling the erg today. Fried me on 5 hours sleep

My food sucked today. I had a good breakfast, subway for lunch, then the most delicious authentic italian thin crust pizza I have ever had and italian bread and some gelato. Yep, bad. Don’t regret it one bit I just thought I should note that my nutrition is so so so far from perfect and therefore I don’t get the results I want.. no excuses, that’s just how it is. I was also super stressed out and had 3 hours lecture, a quiz and a 3 hour lab today, and 2 hours of sleep last night due to preparing for it all. I did walk quite a bit and I went to the gym tonight and just did 30 mins on the elliptical and some chin ups and bw bss, as well as a ton of nice stretching. Felt very good.

Yesterday I just did a 30 mins of steady state on the elliptical because I was sitting and sutdying most of the day.

I did full body weights today. Nothing really to note.

I had a few treats on the weekend.. nothing huge (Friday: ice cream, Sat: cinnamon bun + fresh bread, Sun: TINY bit of haagen daas) and I know I didn’t overeat but for some reason I feel all puffy today. Not happy with my weight either.. it just doesn’t want to move. Nutrition today = perfect.

I’m totally fried.. this was killer.

CG Pulldowns (95lbs)
Chin ups (-50lbs)

One arm DB Press (20lbs)

Incline DB Press (20lbs)

Dip Machine (75lbs)

Seated Row (95lbs)

CG Bench Press (65lbs)

Tricep Pushdown (60lbs)

Hammer Curl (15 Dbs)

BB Curl (30lbs)

Side Lateral Raises (10lbs)

Front Lateral Raises (10lbs)
Incline walked for 10 mins. Stretched. Biked to and from the gym.

Atg back squat

65lbs x 5

95lbs x 5

115lbs x 5

125lbs x 5
125lbs x 5

125lbs x 5

maaaaaaaaaaaaaaaaan, i gotta stop being such a pussy and up it to 135. this was hard, though.

Alternating Lunges

+40lbs x 14

+40lbs x 12

+40lbs x 12

Lying Ham Curl

70lbs x 10 (pr )

70lbs x 10

60lbs x 12

ss w/

calves

stretched and then inclne walked for 20 mins.

Last night I rowed in an 8 on the water - bow seat babeee! Can’t even describe how insanely awesome it was.

Did this circuit again:

Did the barbell circuit again:

10 Romanian Deadlifts
10 Bent Over Rows
10 Hang Cleans
10 Front Squats
10 Push Presses
10 Lunges, each leg

Rest 2-3 minutes, repeat 3 times.

I also did one set of 3 chinups, and another of 2..lol as my weight goes down i hope to god this will improve.. it’s embarassing.

Then I went on the erg and rowed for a bit. I did 3000m to warm up (last 1000m was at race pace). Then I did 2 x 1000m. Avg split for #1: 2.09.1, #2: 2.08.1.

2.08.1 is a PR by like a tenth of a second..lol. Not bad, not great

So, yesterday I did an upper body workout. It was too random and all over the place… the gym was very busy and I didn’t have a plan.

No workout today. I plan on rowing tomorrow

I felt really unmotivated today, I’m not sure why. I felt really crappy and just wanted to eat **** and call it a write off day but I snapped out of it thankfully; didn’t eat much ****

Did a quick legs workout:

ATG squat

65lb x 5

95lb x 5

115lb x 5

115lb x 5

115lb x 5

115lb x 5

115lb x 5

Didn’t feel like putting on more weight.

RDL (70lbs)
SS w/

Ham Curl (70lbs)
SS w/

Calves (80lbs)

meh.

In other news, get this: My gym now does plastic surgery… lol WAT! seriously, there are posters plastered all over the women’s change room about boob jobs done right here in the facility………… wack.

Couldn’t help but bike 30k this morning. My legs are thrashed now!