Professor_Flex’s BodyBlog

Another week is in the books, and yet another good workout. Yesterday(Friday) I totally killed my back. I threw everything but the kitchen sink into my workout-stressing volume as well as poundage. Rows ranged from 150lbs to 230lbs on the cables. On pullups and chinups I really bottomed out(as usual)but I performed each rep very slow and deliberate, increasing the difficulty and the pain(BRING IT ON!!!!!!) I even dusted off bent over barbell rows–wow what a burn!!!! Hopefully, in the end my results will be there as I continue on my quest for physical excellence. I’m out!!!!!

Well, another week of training in the books and I am continuing my quest for physical excellence. Really working hard on maintaining mind-muscle connection on EVERY rep–concentrating on the muscle as it contracts and stretches. Also, reminded self of importance of isotensions and stretching in between sets. I am going to enjoy the remainder of my weekend because before you know it Monday will be here and it is back to work(in the gym and the actual workplace) but I will be ready, willing, and able to rock!!!

Monday wasn’t too bad, performed straight sets on all chest exercises. Weather was very hot so the gym felt like a sauna(poor me) today will be biceps, triceps, and forearms-looking forward to a great workout.

Today is Wednesday, yes that means it’s leg day–oh yeah!!!! I do enjoy working my legs, I just have to make sure in my new endeavor that I really feel my quads and my hammies working. I’ve readjusted my thought process on my workouts(I am ALWAYS doing this-lol) but sometimes we have to stand back and access what we are doing. I was using too much weight(free standing squatting up to 300lbs) I could not really feel my muscles working. I wasn’t establishing the mind-muscle connection necessary for success.

This week my workouts have been going real well. On chest day my reps with heavy weight are increasing. My arms are feeling stronger while I push them to their limits(a little BEYOND the burn). Daily ab work keeps my midsection on fire as well–especially using an 8lb medicine ball. And on Wednesday, even though I didn’t feel particularly strong with my squatting I still got good numbers with good, strict reps. I also punished my calves. Well, that’s all for today folks–see ya!!!

On Wednesday I did legs(quads, hammies) and also shoulders and traps. I decided 2 do more than the usual yesterday, just 2 mix it up a little. Thursday meant back day, with some chest as well. I did my alternating sets of pullups and chinups, close grip pulldowns, single arm seated cable rows(great iso exercise I might add!!!) and reverse grip pulldowns for my back. Cable crossovers supersetted with pushups for some light chest work.

Monday was chest day, and a very good chest day it was as my workout was great. My intensity was high, my focus was locked in, and I showed both strength AND explosion. I started with 4 sets of dumbbell presses. I warmed up with 40lb dumbbells for 12, then 60’s for 10, 70’s for 10, 80’s for 9, 90’s for 7, and 100’s for 4. WHEW!!!!! I was pumped. Next I hit inclines on the Smith-machine, then pushups for 4 sets of 15-20reps, pec deck for 4 sets at 130lbs-150lbs, cable crossovers (40lbs-80lbs)superset with decline pushups, and last but not least dumbbell pullovers(60lbs-70lbs). I finished with cable crunches, decline situps(using 45lb plate), and side cable crunches superset with stiff arm pulldowns for my abs, serratus, and intercostals. TODAY WAS A GOOD DAY!!!! Peace see you later.

Saturday is a day off from hitting the weights–however, I still did 30 minutes of cardio AND 4 sets of 20 reps(seated crunches). Determined 2 get ripped AND shredded, lots of work 2 do–BUT I WILL DO IT, NOTHING WILL STOP ME!!!!!!!!!!!

Day started at 6 a.m. as I did 30 minutes of cardio(stationary bicycle) wasn’t too bad–I had better get used to it because this is how it’s gonna be(gotta get ripped and shredded–I AM NOT PLAYING!!!). Hit shoulders, traps, and abs in the gym pretty good I’d say. And at lunch time tended to some specialization training on my upper pec area with incline Smith-machine presses and cable crossovers–had MAD striations going on!!!!  Using dumbbell pullovers and stiff-arm pulldowns to REALLY develop intercostals and serratus muscles(thanks Mr. Zane!!!) Well, that was my Friday in a nutshell–I’m outta here. Peace.

Nuked bis and tris real good 2day!!! Also worked my abs and obliques pretty good too. Not much left to say but "Thank God 2morrow’s Friday!!!" See ya.