smcmichaeljr’s BodyBlog

I’ve been running a low grade fever, 99-100 or so, for the last 24 hours.  Is it advisable to go to the gym tonight?

Good focus and a nice workout last night.  I still can’t get over the fact that some of the trainers at my gym have a bigger boiler than I do.  I never really noticed this when I worked out at 24 Hour, but I notice it more at LA Fitness.  Don’t know if there are tighter standards or what.  Love the amenities at LA Fitness though and the staff is much friendlier.

Legs (Power Focus)

Squat: 185 x 8, 225 x 5, 275 x 5, 295 x 5, 315 x 2

SLDLs: 135 x 8, 225 x 5 x 4

Free Motion Calves: 2 legged: 300 x 8, 340 x 8, 400 x 8

Unilateral: 200 x 8, 220 x 8

Leg Extensions: 165 x 5, 195 x 5, 225 x 5, 255 x 5

Seated Leg Curls: 125 x 5 x 2, 95 x 5 x 2

Tonight is Hypertrophy Chest and Arms.

To baby time. My wife’s due date is a month from now.  She’s huge, uncomfortable, and miserable.  It’s times like this I’m glad I’m not a woman, but I wish there were something I could do to make the situation a little more tolerable for her.  I don’t think it was quite this bad last time.  Probably because she doesn’t let herself just pass out on the sofa this go around because we have a 19 month old to chase around.  If any of you ladies have any suggestions on something I could do for her (pedicure, etc.) let me know.

So she tells me last night she has an ultra sound today to make sure everything is okay and to make sure the baby is still a girl.  WHAT!?!?!  You mean they can make that mistake?  She said sometimes they mistake boys for girls, but not the other way around.  Dude the room is 2 shades of pink now.  She better be a she and not a he.

Tonight is Lower Body Power.  Squats, Deads, and really heavy calves.  Love this night since it’s just a challenge to beat last weeks numbers.  I’m off to a short jog now.  Later.

So the gym I go to is full of kids from the high school that is next door.  They come to the gym and jack around, lift little to no weight, and still have a better body than I do (no homo).  I hate teenagers and their sky high test.  Crappy diet and poor form, but still big muscles.  Ugh.

Upper Power Day today:

BB Bench:  w/u, 185, 225, 245, 265, 275 x 5
T-Bar Rows: 90, 135, 145, 150, 155 x 5
Military Press: 95, 135, 155, 165, 165 x 5

Shrugs: 180, 230, 250, 250 x 5

EZ Bar Curls: 80, 90, 100 x 5

Neutral Grip Pushdown:  90, 95, 95 x 5

… are the resolutionists giving up extra early this year?  Would I like them to stay and learn how to live a health life?  Yes, but it sure was nice to have an open squat rack when I walked in this evening.  The only ones that seem to be left are those who dropped a pretty penny to workout with the out of shape trainers at my gym.

Friday’s Leg Hyper workout:

Squats: 185, 225, 255 (3 sets) x 10

Leg Press Calves: 300 x 20 (4 sets)

Unilateral Leg Ext.: 50 each leg, 50, 60, 70, 70 x 10

supersetted w/ walking lunges: 50, 50, BW, BW, BW x 12

Unilateral Leg Curls: 40 x 12 (5 sets each leg)

Standing Calf machine: 165, 210, 240 x 15

Seated Calf: 115 x 15 (3 sets)

Besides the pulling myself out of bed I really find working out in the AM much more pleasurable than at night.  Only the regulars are at the gym at 5 AM, ya know.  Can’t beat it.

Wednesday- Hyper Chest and Arms

DB Incline: 75 x 10, 85 x 8, 90 x 8

BB Bench: 225 x 8, 235 w/ drop to 185 x 9 total (2 sets)

Hammer Strength Decline: 180 x 12, 230 x 10, 250 x 8

Flys: 100 x 12, 120 x 10, 140 x 8

Preacher superset w/ Standing French Press: 70/90 x 10, 80/90 x 8 (2 sets)

DB Curls ss/ Hammer Strength Dips: 30s/180 x 10,  35s/230 x 8 (2 sets)

Superman Curls/Single Arm Pushdowns:  35/25 x 12, 25/25 x 10, 30/30 x 10

Thursday- Hyper Shoulders and Back

DB Press: 65s,65s,70s x 10

DB Side Laterals ss/ DB Front Raises: 20s/20s x 12, 20/20 x 12, 25/20 x 8

Bent over laterals ss/ BB Shrugs: 20s/65 x 15, 20/70 x 12, 20/80 x 10

Arnold Press ss/ Smith Machine Shrugs: 30/90 x 12, 30/140 x 10, 35/160 x 8

T-Bar Rows: 90 x 15, 115 x 12, 115 x 12

Hammer Strength Pulldown:  110 x 12, 160 x 9, 180 x 8

HS High Rows:  180 x 8 (3 sets)

Straight Arm Pull Downs (rope): 50 x 10 (3 sets)

So I didn’t mention it in my last post, but the resolutionists drove me nuts last night.  I had promised not to moan about people making a change for the better, blah, blah, blah.  Last night was bad though.  LIFT OR GET THE HELL OUT OF THE WAY.  Get off the cell.  Quit looking at all the pretty girls and freaking lift.  Or better yet just go over to the machine weights and work there.  This is why I love the gym at 5 AM.  Just the few regulars at that time.

Lower Power:

Squats:  135 x 15, 225 x 5, 275 x 5, 295 x 5, 305 x 4

SLDL: 135 x 5, 185 x 5, 225 x 5, 245 x 5 (2 sets)

Calves on the Leg Press: 12 plates x 8 (4 sets)

Abs.

So I’m really liking this workout.  The volume is quite high on a weekley basis, but my body is adjusting.  I made real strenght progress on the 5 x 5 so now I’m incorporating hypertrophy priciples to grow.  If you want to check out the thread in the forum I jacked this from let me know and I’ll post it.

Monday was power upper body:

BB Bench: w/u, 225 x 5, 245 x 5, 265 x 5, 275 x 5 (2 sets)

T-Bar row:  90 x 5, 115 x 5, 135 x 5, 145 x 5, 165 x 5

Seated BB Military Press: 135 x 5, 155 x 5, 165 x 5, 175 x 5, 185 x 5

Shrugs on the Smith: 90 x 5, 180 x 5, 230 x 5 (3 sets)

BB Curls: 80 x 5, 90 x 5, 100 x 5

HS Dips: 90 each arm x 5, 115 each arm x 5, 135 each arm.

One of the best pumps I’ve ever felt.