superstar34’s BodyBlog

DUuuuuude. Okay so after weightlifting day I took the day off cause my uh, everything was toast, and needed a lil recuperation. So yesterday I finished off the week’s program with one more abusing of the chest and back. It was a very productive workout and I’m happy to report MORE progress with those damn pullups, yaya. Also, this time I put the pullups in the middle of the workout, so there even was a lil pre-exhaustion there. I was able to bust out 3 per set on the last three sets of pullups and i tried for four on the last set but as soon as my arms got about 90 degrees my back was like NUUUHH-UHH!!! So I just hung there for a bit =0). On each last pullup I finish I’m doing a slow as possible downward descent to  help further build strength. One the weights, I kept the intensity high weightwise put didnt push for any PR’s (even though, I still got one on T-Bar Rows, i couldnt help myself) as this was the second time working these large bodyparts in one week AND i need to pace myself with weights, I have a while to go with this program still =0). I didn’t do cardio today as once I was done workin out I had to go to work and thats ****elodes of running around constantly:

Back, Chest

Super #1 4 of 12

Incline Dumbell Bench  70, 70, 80, 80lbs
Flat Dumbell Flyes 50, 60, 60, 60lbs

T-Bar Rows (Close Grip) (dunno how much t-bar is) added on 35, 45, 55, 65!!lbs
Wide Grip Lat Pulls  60, 70, 80, 90lbs

Super # 2 (4 of 12)

Decline Dumbell Power C’s 60, 60, 70, 80lbs

Pushups 12 each set

Pullups 2, 3!, 3!, 3! yaya

Hammer Machine Rows 50, 60, 70, 80lbs

Yes, that was today. No cardio on these days, aw darn!!! So I’d like to start out by saying HOW SORE my back is, yessssss!! It was the pullups dude. Anywho, today was a great day as I threw up some heavier weights on the cleans. I stayed away from snatches today as uh, when you are holding that bar over your head you feel exactly where it works your back when you’re sore(everywhere)! I tell you what, only 40 mins of weightlifting is a beating unlike a ‘bodybuilding’ workout. The closest I can think of what its like is when training with my MMA coach and you have ‘conditioning day’ which consists of getting punched repeatedly in the abs arms and quads? Yeah, feels kinda like that afterward. LOVELY. So here goes:

Warmup: P Clean + PJerk with the Bar 1 set of 10

5 sets of 4, 3, 3, 2, 1

PClean+PJerk 40, 40, 50, 50, 55!!kg yaya

5 sets of 4, 4, 3, 3, 3
Barefoot Front Squats (all the way down) 85, 105, 105, 125, 125lbs

Abs 4 sets of 20

Floor Crunches

Leg Raises

Ab Roller from knees (extend all way out parallel then back in)

So I had a great workout last night and was feeling it in my back already from those dang pullups! A couple of you guys had some good advice and feedback about doing pullups and its much appreciated! That got my wheels going and since I’m a sponge for knowledge I decided to get some more info on a pullup program to attain my goal of unlimited pulllups! I found an awesome article off dragondoor.com. If you have not heard of Pavel Tsatsouline, uh, you need to get cracking!! Write that down! Anywho a great article by John Allstadt. I’ve pasted it (okay pasting doesnt work just follow the link! below:

                      
             http://www.dragondoor.com/articler/mode3/7/

Yeah after yesterday’s needed day off I was FOR SURE ready to get back into the workouts! But DAMN my lower back was the SOREST part of me (and still is a bit) from those dang Sumo Deads. Any variation of a deadlift and you work the lower back, but thats a plus so i"m not complainin’. Anywho, yes I kicked some more ass tonight with some new PR’s on Pullups and the Barbell Rows. My new personal goal for myself is to be able to do bodyweight pullups no issues. I now can do that with pushups, (thanks to the mma training) so now its time for pullups! Functional strength people, just ‘looking strong’ is not good enough. Anywho I’m sad to report that what I did tonite with pullups IS a PR but ya gotta start somewhere. Even then to reach the damn bar I had to jump up like 2 feet (miiiidget). And my back/bis were toast for the remainder of the workout, yaya, here goes:

AM: Cardio Running 30mins

PM: Back, Bis, Abs

Super 1 (4 of 10)

Pullups (2 full with slow descent), Smith Asst Wide Grip Pullups 8 each set

Cable V-Grip Rows 60, 60, 70, 80lbs

Cable Alt Straight Arm Pulldowns 20, 30, 30, 30lbs each arm

Super #2 (4 of 12)

Undergrip Barbell Rows 65, 75, 95!!, 105!!lbs yaya

Incline Dumbell Curls 15, 15, 20, 20lbs each arm

Concentration Curls 15, 15, 20, 20lbs each arm

Super #3 (4 of 12)

Wide Grip Lat Pulldowns 60, 70, 80, 90lbs with drop set at 60lbs for 15

Cable Alt. Supermans 20lbs each arm (bis toast now, ha)

Super #4 (4 of 20)

Incline Leg Raises

Reverse Crunches

Bicycles (1 min ea)

I have been ran over by a truck, but in a good way! Not like I feel run over by many large eighteen wheelers and I’m depressed and gross feeling cause I overtrained kind of feeling. That kind of sore everywhere from REALLY intense lifting. It feels AWESOME. As a consequence I am taking today off from lifting because I KNOW (from experience) that if I was to lift today, I will overtrain. I don’t understand people who have certain days of the week for certain body parts. One of either two things is happening here: a.)you’re not training hard enough, get your ****e together and learn some new stuff, every week should be different or b.) you’ve overtrained urself when you SHOULD have taken that day off but NOOO you have to follow your silly schedule.

Okay enough of THAT rant…DIET. The last two days was a RARE instance for me as I was extremely full all day and even yesterday one of my meals I couldnt finish it was just too much (gasp). Yeah well the diet and program have ‘come together’ so to speak and with the past two days workouts today i woke up STARVING. And have been inhaling my 6 meals easily now. Good stuff. Okay so I took some "progress" pics and I’m going to have to put those up yikes. Its for the cause Christen.

Today was another great day and a PR on my Sumo Deadlifts, Lying Hamstring Curls, AND Wall Sits! On my last heavy set of sumos where i set my PR, I only quit at 8 because even my damn versa gripps were slipping, i couldnt find my other good ole weightlifting strap. The only ****ty thing about today is that I weighed myself for the first time in months and im 140lbs. Yeah I’m stout. And its probably going to go up but whatever its for the cause =0).

Okay here was the butt kicking legs workout:

LEGS

5 sets of 12, 12, 12, 12, 15 drop set

Sumo Deadlifts 85, 125, 155, 185(for !!, 125lbs

Leg Extensions 90, 100, 110, 120, 70lbs
Lying Hamstring Curls 50, 60, 70, 80!, 50lbs

4 sets of 12

Smith Squats (toes in, below 90, light), 65, 65, 85, 105lbs

Lunges Holding 20# dumbells 40 steps total each set

Wall Sits (no hands on lap, sumo stance) 1min10sec, 1min20sec, 1min30sec!, 2mins!! yaya

4 sets of 15
Abbductor 50, 60, 70, 80
Adductor 50, 60, 70, 70
Glute Machine 100, 110, 115, 115lbs each leg

Yep. I had such a badass workout I’m so happy! I just started the change in my diet today and already for tonight’s workout I had a plethora of energy and pushed weights I haven’t done in forever and almost hitting my previous PR’s on the lifts, YAYA. Oh yeah and a PR on shrugs, woohoo.
Chest, Shoulders, Tris

5 sets of 12, 12, 12, 12, 15 drop set

Flat Dumbell Bench 60, 70, 80, 90lbs, 40lbs drop total yaya

Incline Dumbell Bench (outer plane only) 60, 60, 70, 70, 40lbs drop

4 sets of 12

Weighted Dips (45lb plate on lap)

Pushups (real thank you) Chest now toast….

5 sets of 12, 12, 12, 12, 15 drop set

Alt. Military Presses 15, 20, 25, 30, 10lbs each arm yaya

Lateral Raises 10, 10, 15, 15, 10lbs each arm

4 sets of 12

Dumbell Shrugs 90, 100, 110, 120!lbs total yaya

Overhead Dumbell Tri Ext. 25, 25, 30, 30lb dumbell

4 sets of 12

Standing Alt. Front Raises 15lbs each arm

Incline EZ Bar Skullcrushers 40, 50, 50, 60!lbs ya

5 sets of 12, 12, 12, 12, 15

Tricep Rope Ext 20, 30, 40, 40, 20lbs

Tricep EZ Bar Pressdowns 50, 60, 60, 70, 50lbs Arms toast…

4 sets of 20

H. Knee Raises

Floor Crunches

For those of you (who actually read this blog, ha) who have not read me using the term ‘jacking around,’ let me define what I mean by this. Jacking around=doing nothing productive.

So anywho, enough jacking around, I’m starting a bulking phase again. Its THAT time of year and I’ve gone too long without one. Actually it has been almost a year since I have actively bulked so DAMN. I’m ready to pack on some more quality mass, the worst thing is to lose this muscle I’ve worked my butt off for the past couple of years just because I miss seeing my abs. How retarded is that thinking? A fear of mine is to look like those women who get so obsessed with being lean that they get that ’stringy’ look where their muscles, or whats left of them just look beat! Not cool. And I look forward to becoming stronger than ever! With changing up my diet as well I will actually be able to have ‘weightlifting day’ and work on throwing up some heavier weight than I did in college, THAT would be awesome. So my meals have changed aka a lot more eating, yaya. I’m ready to up my intensity level on training now that I have a new goal: Gain as much mass as possible the next 3 months. I will take progress pics which I’m not looking forward to but its for the cause. Okay time to go get ready to kick my ass with tonight’s workout!!!!!

Today is just a good ole 1.5 hrs of low intensity cardio. Ill prolly ride the stationary bike. Then its off to work for more walking around for seemingly tons of hours. =0)

On a random side note, but still fitness related, when it comes to my career, I am ‘full steam ahead’ and following the path that I have laid out for myself and am confident in my decisions. When it comes to my personal advancement I always think of me competing in something. If you have read 3ish or more of my blogs, you’ll know that I am a tad bit competitive. *pinching fingers in wee bit sign* Like, some people go to church to get enlightenment, spiritual fulfillment, and an overall sense of purpose in life, I like to train. The purpose in life is to live and I like to spend part of that time competing. The current question is in what. Right now I have the opportunity to continue in bodybuilding or olympic weightlifting or even pursue different sports because of the environment I am in. I hope that soon as I continue on my current path in life the opportunity will present itself just like it has in the past and I will be ready fo sho.

OKAY, so here was a breakdown of the day’s cardio:

Jog 10 mins at 6mph

For Next 25 mins:

Brisk Walk (im a midget) at 3.5mph for 1min 45 sec

Sprint 1 min increasing speed each time starting at 8. 8.5, 9, 9.5, to 10mph for last two sprints.

Alternating walks with sprints, aka Interval training, extremely efficient fat burner and great for your heart.

Last 1hr  Stationary bike hell. =0)

Randomness I know. Anyway, tonight was another asskicking on Chest, Back for the 2nd time in this week’s program but obviously different exercises. Yeah, this morning was my day off from cardio cause uh, my legs are toast from yesterday and yes the soreness is LOVELY. Yeah I’m a sicko. Here goes:

Chest, Back, Abs

Super 1 (4 of 12)

Incline Dumbell Flyes 50, 60, 60, 70lbs total

Standing T-Bar Rows 25, 35, 35, 45lbs

Super 2 (4 of 12)

Flat Dumbell Hammer Presses 50, 60, 70, 70lbs total

Barbell Deadlifts (LIGHT) 85, 85, 85, 105lbs

Super 3 (4 of 12)

Cable Flyes 40, 40, 40, 50bs

Straight Bar Straight Arm Pulldowns 70, 80, 80, 90lbs

Super 4 (4 of 12)

Pushups (15 each set last one holding at bottom for 5 secs)

Kneeling Cable Rope Pulldowns 60, 70, 80, 80lbs

Super 5 (4 of 25)

Bench Cruches

Bench Leg Raises