squanderyone’s BodyBlog

Got back in the gym today after a bit of a layoff.  My companies national conference is being held in DC this year so everyone in up in arms due to all the big wigs that will be in town.  So I’ve been putting in some extra hours which hasnt been good for lifting.  With all that said this is what I got accomplished in the gym today:

 Behind the Neck Barbell Press 3 sets of 8 @135

Smith Machine Wide Grip shoulder press 3 sets of 10 @50,70,90

Seath Dumbell Lateral Raises(Drop sets)  2 Sets of 8 @25,20,15

Barbell Front Rasies 3 sets of 8 @30

Shoulder Shrugs 5 sets of 8 @225

Then to top it off 4 rounds on the heavybag with 30 second rest in between each round.

Took a three day weekend and went out to Rehoboth Beach…ate like crap…drank like and fish..and ate more crap…..but now its back to the grind, today is back day and im about to get on it!  The mini vacation did my body some good I think I needed the rest.  The good part was being able to walk the boardwalk with no shirt on and knowing that all your hard work in the gym paid off…. 

Time to pick up the Cardio!  I hate Cardio… I take that back I hate running on in place like a Hamster or a Gerbil!  But unfortunately for me I havent been able to find any good basketball runs here in Columbia.  I guess Ill have to take it back to the track days and start doing sprints agian….

Just started week three of my new program, and I have to say I am seeing some results my bodyfat has gone down 1% and my back is starting to fill out.  This week actually focuses on the back so ill be taking some new progress picks at the end of this week.  Now if I could just get this diet thing under control I’d really be doing something…..

Yesterday was the first leg day ive had in about a year…I know sad right.  My legs are totally dead to point where I almost cant walk.  The workout consisted of 8 exercises in total and 24 sets, my quads gave out on me way before my hamstrings did, which is weird because its usually the other way around….

Today was the first back day on my new program.  It wasnt too bad, but I think I underestimated myself on some of the wieghts I chose….Ill be adjusting that on the next go round.  Tomorrow is LEGS…man o’ man.

Today was the first day on this new increased frequency program I read in Muscle & Fitness.  The goal is to hit certain muscle groups twice in one week in order to promote growth.  It only day one and I focused on Chest and Tri’s but it was definitly a nice change of pace, there were some exercises in the routine that I normally avoid, which gave the workout a little variety.  Also it has you doing drop sets and partial set to make it a little more challenging.