qment30220’s BodyBlog

UPPER BODY

HAMMER CURLS

40 X 12; 45 X 10; 50 X 8; 55 X 6; SUPERSET 45 X 12; BARBELL CURLS 80 X 12

HAMMER STRENGTH SEATED TRICEP EXTENSIONS

35 X 12; 40 X 10; 45 X 8; 45 X 6

DUMBELL SHOULDER SHRUGS

75 X 20; 60 X 20; 50 X20; 35 (SLOW) X 20

THINGS THAT WENT WELL: TRAPS FEEL TIGHT; FELT XTREEM BURN WITH HAMMER CURLS;

THINGS TO IMPROVE: TRICEPS DON’T FEEL WORKED OUT (WILL LOOK FOR DIFFERENT WORKOUT)

Got up early today for another beautiful way to start a day.  Today is leg day.  The reason I like leg day is that equipment is always free to use.  For upper body day I am stumbling over people for the bench press or might have to jump in for the dumbells; but on leg it’s wide open for some real leg damage I get to take my time and rest between sets.  So what was the recipe for destruction today:

Hack Squat

265 x 12; 285 x 10; 305 x 8; 325 x 6; SUPERSET 290 X 12; LEG EXTENSIONS 140 X 12

LEG CURLS

90 X 12; 95 X 10; 100 X 8; 110 X 6; SUPERSET 95 X 12; DUMBELL STIFF LEGGED DEADLIFT 80 X 12

SEATED CALF RAISE

50 X 12; 70 X 10; 90 X 8; 120 X 6; SUPERSET 110 X 12 (FELT A LITTLE STRONG, CHEATED A LITTLE)

HANGING KNEE LIFTS

3 SETS OF 20 X BW

TREADMILL 10 MINUTES

THINGS THAT WENT WELL:  FOLLOWED FIT LOG; HAMS ARE FEELING A LOT STRONGER; ADVANCED ALL WEIGHT FROM LAST LEG DAY

THINGS THAT NEED IMPROVEMENT:  LEGS DIDN’T FEEL DESTROYED (NEED TO GO HEAVIER); LACK OF CARDIO (NEED TO ALLOT MORE TIME TO BURN MORE FAT.)

MOVING A FRIEND TOMMORROW-  TIME TO PUT THESE BABY MUSCLES TO WORK!
 

Wonderful Leg Day!

15 mins. eliptical machine

 Hack Squat

255 x 12; 265 x 10; 275 x 8; 285 x 6

Superset- 265 x 12; Leg Extensions 130 x 12

Leg Curls

65 x 12; 70 x 10; 75 x 8; 105 x 6 (Looked at my fit notebook and realized I was not adding enough weight)

Superset-80 x 12; Dumbell Stiff-Legged Deadlift 40 x 12

Calves Parallel Press- 3 sets each of positioning toes in, out, and up

(5) 270 x 12

 Hanging Ab Knee lifts-

(4) 20 x BW

Things that were great about today: cardio two days in a row;  calves really burning,  able to do more knee lifts; starting to see more results with my legs

 Things that can be improved: went too easy on cardio (will begin to put it at the end of the workout); did not keep an eye on fitness log to maintain improvement over last session (will post goals in log before going to the gym)

 I am always willing to get advice on how to improve my workouts.  Thanks write to you soon!

Today was upper body workout!

Started with 15 minutes of the treadmill on cardio setting

Dumbell Bench

50 x12; 55 x 10; 65 x 8; 75 x 6

Superset- 55 x12; Dumbell Flyes 35 x10

T-Bar Rows

65 x 12; 80 x 10; 90 x 8; 90 x 6; 80 x 12

Machine Lateral Flyes

40 x 12; 45 x 10; 50 x 8; 50 x6; 45 x12

Things that went great:  Started adding cardio to my workout, felt a great pump from the Dumbell Press

Things that need improvement: Get more sleep to have proper energy for workout, keep track of heart rate when doing cardio so that I am not so tired for the weights, keep an eye on my fit notebook so that i am progressing each workout.

INTENSITY!!!!.  Today was a day of timing.  I left my house for the gym a little later than usual for the gym and with traffic I had 25 minutes to workout.  Bad news eh? Nope!  I turned it on heavy and fast.  It felt like every set was a superset.  Let me tell you, I was hurtin’ and burnin’ but I was determined to finish my workout.

HACK SQUAT

250 X 12; 260 X 10; 270 X 8; 260 X 6; 260 X 12

LEG CURLS

55 X 12; 70 X 10; 85 X 8; 100 X 6; 70 X 12
HORIZONTAL CALF PRESS

270 X 12; 270 X 12; 270 X 12; 190 X 8 (FELT A LITTLE WEAK)
LEG LIFTS

12, 12, 12

Between the fresh fumes of paint in the gym and it being leg day i felt a bit sick.  I had to take a few seconds minutes to sit and get my composure.  I got ready for work as fast as possible but i was a little tardy.  Workout ended up being 35 minutes.  Tonight I will brave the progress pic after week one.  I also talked to my workout partner about changing up our workout week.  Well that’s all for tonight.

Supposedly Leg Day.  I overslept this morning and missed my early workout with my partner.  So i decided to workout later in the morning since I didn’t have to go into work until 12:30pm.  On the way out the door to the gym and who calls…  my manager calling me into work early.  So what’s the moral of the story.  Get your workout in early in the day before the rest of the world starts.  No problem though.  Ate healthy and drank lots of water.  Now my body is ready for some destruction. 

Worked the upper body very hard today.

CHEST

Dumbell Bench-12 x 45; 10x 55; 8 x 65; 6 x 75

SUPERSET-12 X 55 DUMBELL PRESS; 12 X 30 DUMBELL FLYES

BACK

CYBEX ROWS- 12 X 55; 10 X 70; 8 X 80; 6 X 90

SUPERSET-ROWS 12 X 70; ASSISTED PULL UPS-12

BICEPS

DUMBELL CURLS- 12 X 30; 10 X 35; 8 X 40; 6 X 40

SUPERSET- DUMBELL CURLS 12 X 25; CONCENTRATION CURLS 12 X 25

TRICEPS

TRICEP PULL DOWNS- 12 X 60; 10 X 90; 8 X 110; 6 X 140

SUPERSET- TRICEP PULL DOWNS 12 X 100; HAMMER STRENGTH TRICEP EXTENSION 12 X 40

SHOULDERS

CYBEX LATERAL RAISES- 12 X 50; 10 X 55; 8 X 60; 6 X 65

SUPERSET- 12 X 55; REAR DELT FLYES 12 X70

TRAPS

70; 55; 40; 30; 25

THE WORKOUT FELT GREAT!  I MUST ADMIT POSTING WORKOUTS MAKES ME PUSH IT A LITTLE HARDER.  TWO MORE DAYS BEFORE THE NEXT PROGRESS PICS!  ALL I NEED TO DO NOW IS DRINK MY WATER AND PROTEIN REPAIR.

Yeah Baby!  Tonight was an awesome leg day!  I must admit that my legs feel like mush (but that good, right?)

QUADS

HACK SQUAT- 12 X 240; 10 x 260; 8 x 280; 6 x 290

SUPERSET!!!- 12 X 260 - HACK SQUAT; 12 X 305 - LEG PRESS

HAMSTRINGS

ISOLATED LEG CURLS - 12 X 25; 10 X 35; 8 X 40; 6 X 45

SUPERSET!!!- 12 X 25- ISO LEG CURLS; 12 X 35- DUMBELL STIFF LEGGED DEADLIFTS

CALVES

Parallel Calf Extensions (not sure what it’s called but it sounds good) 12 x 270; 10 x 320; 8 x 340; 6 x 370

SUPERSET!!! 12 X 320-PCE; 12 X 70-Seated Calf Raises

ABS

Ab Machine - 12 x 25; 10 x 35; 8 x 45; 6 x 55

SUPERSET!!!  12 X 35; 12 X BW - LEG LIFTS

 Topped it of with a LEAN BODY MRP.

Pushing past the pain is the only way to gain.  I’m sure if I keep this intensity my progress should continue.  The main thing I do need to work on is my protien intake to capitalize on my work outs.

Well yesterday I walked 1 mile (just enough to get the blood pumping), but, tonight is the infamous leg workout.  Squats, Lunges, Leg Extensions, Leg Curls, and Calf raises.  Topped off with some hanging leg lifts to help my keg turn into the six pack.  By the way, if anyone knows a good calf workout let me know.  It seems my calves are not responding to the beating I’m giving them.

Today i was supposed to do cardio but i didn’t schedule my time properly.  Tomorrow is supposed to be my rest day.  Seems like it’s going be catch up day.