s1nsp4wn’s BodyBlog

Couldn’t hit the gym today so I just ran one mile and walked another mile outdoors.  Sprinted last section of the 2 mile and did 30 pushups at the end.

Deadlift - Bar, 155, 185, 185, 155×10

Cable Rows - 70, 70×12, 85, 85×12, 90×12

Hyperextensions - 5×10

Treadmill - 3.5 MPH 20 mins. with 3.5, 4.0, 4.5, and 5.0 incline every 5 mins.

Note: Heavy Back and Shoulder Days not good for me.  Still sore from Tuesday Chest workout

Bench Press - Bar, 135, 185×10, 225×5, 275×1*, 185x?, 135×10

Incl Dumb Press - 55×10, 65×7, 75×6, 60×8, 45×10

Cable Flyes - 40, 50, 60×10

Close Grip Bench - 95, 135×10, 155×8

Rope Pulldowns - 100×12, 120×12, 140×10, 50×12

EZ Ext (standing) - 30×20, 50×10, 60×10

Crunches

Treadmill 3.5 20 minutes

*=Had a spotter

Squats - Bar, 135, 185×10, 225×4, 185×6, 135×10

SIngle Leg Ext - 45, 60, 75×10

Sitting Hamstring Machine (This new machine sucks) 75, 90, 105, 120, 135×10

Leg Press (Angled) - 180, 270, 360×10

Treadmill - 3.5 15 min (5 min at 3.5 incline) but I stopped cus my bad toe was bothering me.  The joys and injuries of grappling.

Military Presses - 75, 95, 115, 135×10 (all slow all day to focus on form)

Arnold Presses Supersetting with sit-ups 20, 25, 30×10

Barbell Shrugs - 225, 245, 265×10

Lat Dumb. Raises - 20×3x10

Lat Raises (cable) 10xeach arm

Cable Crunches 100, 120, 140×10

Squats (Holy #$%!  No smith machine!  Me and the squat rack for the first time in a year) 135, 145, 155×10.  Not as good 255×10 on the SM, but I’ll get it back!)

Flat Bench (FORM FORM FORM!  Gotta be steadier and more patient to get that strength I’m after) 145, 225×10*, 185×6-, 155×10

*=Had a spotter

-=Could have gotten at least 2 more i think

Deadlifts (Considering I spent 8+ years not doing these, I’m happy) 145, 225×10, 315×2!!!!

10 min walking at 3.5 on treadmill and I was bored to tears.

Man I need a workout clique

Military Press 75, 95, 135×10, 145×7*

Upright Rows 60, 70, 80×10

Lateral Raises 20, 25×10, 30×6

Rotating laterals 10×10

3×10 Dips (10 in between each excerise)

20 min treadmill walking 3.5-4.0

No excuses, short of overtraining/exhaustion.  If you can’t workout, crosstrain.  If you can’t crosstrain, at least run.  If you can’t run, walk fast.  If you can’t walk fast, walk at a crazy incline.  If you can’t walk, do pushups.  If you can’t do pushups.  If you can’t do pushups, do crunches.  If you can’t do that, it’s time for a day off.

Asst Pull Ups 3×10 @ 150

Barbell Rows 115, 135, 145×10

Deadlifts 135, 195, 225×10

Standing Dumb. Curls 20, 25, 30×10

EZ Bar Curls/Preach. Not sure about bar…but 30×10, 40×8, and 50×5

Hammer Curls 15, 25, 30×10

Bench Press 145, 185×10, 225×6, 185×6, 155×10, 135×10 (maybe try 135, 205, 275 next time?)
Incline Dumb. 50, 60, 70×10

Dumb. Flyes 20, 25, 30×10

2.0 mph 15 incline 10 minutes