sandcar3’s BodyBlog

I had plans to see a movie with some friends last night, so I only had time to do an abbreviated shoulder workout.  Not to mention I am still feeling a bit lazy from not lifting much the past three weeks.

Shoulder Press (Hammer Strength Machine):  180×10, 200×8, 220×6, 180×8

Seated Side Raises:  20×10, 20×8, 20×7, 20×7

Rear Delt Flies:  110×10, 130×7, 130×6, 110×8

I usually like to do standing overhead presses, shrugs, and/or upright rows but my sprained ankle is still bothering me a little so I am trying to avoid doing many exercises while standing.  Probably another week or so and I will try standing exercises, as long as that goes okay I will start doing legs again shortly there after.

Finally I made it back into the gym.  I started a bit slow last night as I didn’t have much time last night, but I did manage to get a decent chest workout in.

Bench Press:  185×10, 225×3, 225×2, 225×2, 185×8

Dumbell Incline Bench Press:  50×12, 60×10, 65×8, 50×10

Dips:  15, 10, 8

I also did some ab work when I got home (crunches on a swiss ball).  My reps were down some, but overall I felt pretty good.  I should make it to the gym again tonight, and do shoulders.  It will probably be at least another week before I try legs, my ankle feels good, but I don’t want to risk anything.

Okay, so I have only been to the gym a handful of times for the past three weeks.  I am back home after visiting my family for the holidays, and my leg feels a lot better now, so I will be heading back to the gym tonight!  My leg definitely isn’t 100% so I will stick to upper body for awhile, but will start doing legs as soon as I feel comfortable with it.  Chest tonight, I will update tomorrow with how everything goes.

I have taken a little over a week off.  Not by choice, but because I sprained my ankle and haven’t been able to put much weight on that leg.  Today the swelling is almost gone, and my limp is barely noticeable, so I will be back in the gym tonight.  I feel like I lost some weight and strength at this point, but hopefully both will come back pretty quickly once I am back in the gym on a regular basis.  I probably will hold off on doing any lifts with my legs for another week or so, tonight I will start back up by doing chest.

Last Friday I did biceps and triceps.

Standing Barbell Curls:  95×10, 115×6, 115×4, 95×8

Spider Curls:  30×8, 30×7, 30×7

Hammer Curls:  40×8, 40×7, 40×6

Overhead Tricep Extensions:  70×10, 80×7, 80×6, 70×8

Close Grip Bench Press:  115×10, 135×8, 135×7, 115×10

I took off Saturday and Sunday, but will get back to it today.  I want to do shoulders tonight, as well as some cardio.

Last night I worked on my back, gotta love deadlifts!

Deadlifts:  225×10, 275×8, 275×6, 225×9

Lat Pull Downs:  150×10, 165×7, 165×6, 150×9

Bent Over Rows:  90×10, 115×8, 115×7, 90×9

Pull Ups:  8, 7, 6

I usually do seated cable rows, but couldn’t get on that last night, so I substituted the bent over rows.  I don’t do that very often, so I kept the weight light and focused on form.  Tonight will be bi’s and tri’s.

Like most people, legs are my least favorite days.  I decided to go with a wider stance on my squats last night, and I actually like that a lot more.  I was able to go down a lot lower yet still do the same weight (and it didn’t bother my knees like squats sometimes do).

Squats:  225×10, 315×8, 365×6, 315×8

Leg Press:  630×10, 720×9, 810×7, 720×9

Hamstring Curls:  180×10, 200×8, 210×6, 190×8

Seated Calve Raises:  90×12, 135×10, 135×9, 90×12

Everything felt real good last night, I will probably go heavier on the calve raises and leg presses the next time I do my legs.  Tonight I will do my back.

My chest felt pretty good last night.  My right shoulder is still bothering me a bit when I lift.  It isn’t really effecting the weight I’m lifting, but it just doesn’t feel right.

Bench Press:  185×10, 225×5, 235×3, 225×4, 185×8

Incline Bench Press:  155×8, 175×7, 175×6, 155×7

Dumb Bell Overhead Pullovers:  60×10, 70×8, 70×7, 60×10

Dips:  12, 11, 10

Tonight will be legs; haven’t done them in over a week, so I’m sure they will be real sore when I’m finished.

Well, I missed a couple days over the holiday weekend, but I got back to it last night.  My right shoulder is still bothering me (not sure why) so I took it a little easy last night, plus I wanted to make sure I got home in time to watch Monday Night Football.

Shoulder Press (Hammer Strength Machine):  180×10, 230×6, 230×5, 180×8

Standing Overhead Press (behind head):  95×10, 115×7, 115×6, 95×8

Rear Delt Flies (machine):  90×10, 110×8, 120×6, 100×8

Cable Side Raises (1 arm at a time):  20×10, 30×7, 30×6, 20×8

I should make it into the gym pretty much every day this week (hopefully).  Tonight will be chest.

On Friday I did an abbreviated shoulder workout.  I had to cut it short because I was meeting some friends for dinner, plus my right shoulder was kind of hurting (hope it isn’t anything serious).

Military Press:  115×10, 135×7, 135×6, 115×8

Side Raises:  20×10, 20×9, 20×8

Front Raises:  25×10, 30×6, 25×8

Tonight I will do my back.  I really didn’t do much of anything over the weekend, so I’m looking forward to getting back into the gym tonight.