superstar34’s BodyBlog

Okay so i worked out yesterday but forgot to post……doh!

I rode my bike to work yesterday as usual, then to the gym then worked out then rode home, nothing special today just a good workout which was chest and back to finish up upper body from the past 3 days, yaya….TODAY I rode to work and then took the long way home for a little over an hour’s worth of cardio today! Tonight I’m taking a rest on the weightlifting since I honestly don’t remember the last day I took off, thats when you know u need a break! ha….anywho, here’s the workout from yesterday:

Chest, Back, Abs

Dumbell Incline Bench: 4 sets of 12 50, 60, 70!, 70! woohoo

Dumb. Flat Bench Rows: 4 sets of 15 (wt/rep amt ea arm) 25, 30, 35!, 35lb!

Flat Dumbell Bench : 4 sets of 12 50, 60, 70, 70

Bent Dumbell Flyes: 4 sets of 12 16lbs (low wt for good form!)

Incline Dumbell Flyes: 4 sets of 12: 50lbs for 4 sets

Squatting Cable Rows: 4 sets of 12: (wt/rep amt for ea arm) 50, 60, 70, 70!

Abbbbbss…….

Just sayin. A hat is usually good too cause I’ve already gotten a bug in the eye. Not cool for depth perception!!

So anywho, today I was a lazy ass and did my cardio at home, just kidding, I did it at home but did what I call my ‘boxer’ cardio workout. This is at least 45 mins of constant movement which includes ‘jump rope jumping’ lunges, jump squats, pushups, bicycles, some taebo moves and whatever else I can think of to keep my heart rate around 145!

Then after a few meals I rode to the gym (no bug fiascos!) and did a shoulders arms workout:

(Weight/rep amt for ea arm) 

Dumbell Alt. Lat Raises 4 sets of 12: 10lb, 10, 12.5, 12.5

Dumbell Alt Front Raises 4 sets of 12: 10lbs

Arnold Alt Presses 4 sets of 12: 17.5, 20, 22.5, 22.5

Giant Set: 4 sets of 12 ea (This kicked my ass, was awesome! So one exercise right after another without rest at the end thats one set. Repeat 3 more times)

Isometric Shoulder Hold 1min 10lb dumbell

Alt Dumbell Curls (Full Pinkie Supination) 15lb ea arm

Overhead Dumb Tricep Extensions 25lb

Incline Hammer Curls 15lb ea!

Flat Dumbell Skullcrushers 15lbs ea!

Abbbbbbs……

ha just kidding. Anywho today I guess I felt like punishing myself more than usual because I did my morning cardio, riding my bike around treacherous H-town for about an hour. Then got home got a couple meals then rode to the gym, worked out, then rode back home again. Yeah I pretty much inhaled meal #4 haha. Today was legs by the by and I’m very proud that I’m getting way stronger than ever before even though I still hate looking at myself in the mirror. Oh freakin well, wah wah, heres the workout for today:

Legs! (Bodyweight squats/lunges/standing calf raises in between all exercises):

Squats: 4 sets of 15: 85lb, 115, 115, 135lbs (below parallel ppl!)

Sumo Squats: 2 sets of 15: 85lbs for 4 sets (kind of a burn out)

Single Alt Leg Extensions: 4 sets of 15 ea: 40lb, 50, 60, 60

Weighted Lunges: 4 sets of 20 15lbs total

Seated Hamstring Curls: 4 sets of 15 50lbs

Barbell Good Mornings: 4 sets of 12, 80lbs

Rotary Calves Machine: 4 sets of 15, 170lbs! yaya

Leg Press: 6! sets (seeing how far up i cud go) 190lbs for 10, 210 for 10, 230! for 10, 270! for 8, 290 for 5! 310 for 5 reps! woohoo….walking funny after that one!

Abductors/Adductors (superset these one rite after another no rest) 4 sets of 15 ea 70lbs both

Then ride home!!!!     Time to go chill……..

I will never get tired of the word douche. So powerful and poignant. Uh yeah anywho, today I pulled my head out of my @ss for a bit and kicked butt working out today! The past two days I havent been able to ride my bike to work because of some pesky hurricane thats been around, but today was alll good. Nice hot and humid!!! I love how only in Houston is on-roading actually like off-roading bikewise. haha.

Okay so what was the point to that title? Yeah well, here’s deal. When I go workout I’m not that social, as I’m there to workout, not make new friends, but I’m very respectful to everyone and will say hi here and there. Well there I am working out, minding my own business, when this new guy who works there tells me I can’t drop the weight now. I look at him like he sprouted a third eye. This was when I was doing dumbell rows so the weight gets dropped from like a foot off the floor, not getting thrown around which is just stupid. I tell him, whats the problem, this is a gym?? He said downstairs its loud, you can hear the weights being dropped. And I’m like yeah, I know what it sounds like, but what is the problem with the sound of weights being dropped? Does it stop or hinder anyone from doing their job downstairs? I was like I mean seriously. Then he had nothing else to say cause I guess he realized then how stupid he sounded when he was trying to tell me what to do. I mean, its like going to a library and the librarian telling you not to read!! wat the eff. haha. Anywho I then proceeded to pick up my weight again, started lifting, finished my set, looked at him and dropped the weight again. hahahahaha. he did nothing.  

So, rode my bike to work then back to the gym, worked out, then rode home. Here was my workout today:

Back and Triceps:

Dumbell Bench Alt. Rows: (weight/rep amt. for ea arm) 25lb, 30, 30, 35!, 35! PR! yaya for 12 reps ea

Dumb. Tricep Kickbacks: wt/rep amt ea arm: 4 sets 12.5lbsx4 for 12 reps ea

Good Mornings: 5 sets of 15: 80lb

Deadlifts: 5 sets of 15 80lb

Tricep Rope Extension 4 sets of 15: 30lbs

Machine Hammer Rows 4 sets of 12: 50, 50, 70lbs!, 70lbs!

Rear Delt Machine: 4 sets of 12: 30lbs !

Hyperextensions 4 sets of 20 reps

Dumbell Flat Alt Skullcrushers: 4 sets of 12 reps 12.5lbs ea

Abssss…….Ride home!!!! Tomorrow is legs.

The past couple of days have not been good. I don’t like writing a negative blog but f*cking a, if I don’t type this stuff out ill be uh stuffing it all in. In the past couple months like I’ve been ranting about I keep cycling in depression, I felt like I’ve been taking steps to avoid falling down the same path again and again, (not eating shite food, keeping up the workouts, changing it up biking!) but I still keep falling on my ****ing face. Today I freaking cried at my desk for no reason, several times. Yeah I poured myself into work and did well but all I could think about when work was over was getting home and being alone. I’m really ready for this crap to be over. Not to mention a certain female thing that has been gone for almost the past eight! months has decided to make its presence known today. So now this is ‘confirming’ my thoughts that I’m huge/fat/etc….okay so what else is next? Where is the end to this crap?

Shite! I didnt realize I hadn’t posted since Sunday, where does the freaking time go?

Unfortunately my mood the past two days has been like the weather today, dark and shitty. I still am having days where I have no motivation, I don’t want to get out of bed, and I don’t want to look at anyone’s face. I hate that I feel like that, and I’ve always prided myself in being disciplined with managing my stress and the past couple of months it has felt out of my control. Very unnerving at times. Monday I did the workout that I listed on Sunday…..which also riding my bike to work to the gym and then back home again. Yesterday I just did cardio, which ending up being extreme cardio, (ha!) because I rode my bike to and from work but it was raining!! So by the time I got home from work I looked like pigpen! haha but it was fun, I definitely don’t mind getting dirty. =0)

Today I just wanted to go home after work, but I told myself no go workout, you’ll feel better. Well that plan backfired and I ended up having a pretty shitty workout which I’m going to have to do over again tomorrow. That NEVER happens. But you know what, I have to just let it go and just ride out the crappy feeling cause tomorrow is a new freaking day. While when I’m not feeling so great I usually love to stuff down my feelings and hide away, its kind of nice to be able to vent a little to someone who you care about and can make u laugh till ur sides hurt, yeah you know who you are if you’re reading this. =0) Thank you.

I’m not even posting my "workout" today cause I’m doing it tomorrow and I’m going to kick that workout’s ass. yaya.

Yeah. Me. SHite!!!

 So its reeealling interesting, I don’t know if my ESP has been kicking in or what but uh I seem to have been sensing the need to put on my bs and blog yesterday to NOT get into trouble. So being the natural stubborn @ss that I am I went and got into some trouble which involved me getting a ticket and a court date. Freakin a. Well it could have turned out worse. Click it and dismiss it. Thats what I’m talking about!

So as soon as this hangover is gone I’m going to go work out and this will be it:

Day 5

Chest, Bis, Abs

Superset 1 (4 sets of 15)

Incline Barbell Press

Standing Alternate Dumbell Curls

Superset 2 (4 sets of 15)

Flat Dumbell Press

Seated One Arm Concentration Curls

Superset 3 (4 sets of 15)

Push Ups

Machine Preacher Curl (Hammer)

Superset 4 (4 sets of 20)

Seated Knee Ups

Overhead Dumbell Side Bends

Superset 5 (4 sets of 20)
Hyperextensions

Side Oblique Crunch on Hyperextension

Yaaaay my favorite day!!! Oh by the by I still woke up early yesterday and did my jump rope cardio but took the evening off…..

Here was today’s work out:

Rode bike to gym (longer way) then did:

Day 4 (Legs)

Superset 1 (4 sets of 12)

Vertical Smith Leg Press  190, 210, 230!!, 250, 250! PR!! yaya

One Leg Extension lbs are each leg: 40, 50, 60!, 60! woohoo

Superset 2 (4 sets of 12)

45 Degree Angle Leg Press 170, 180, 190, 190!

Lying Hamstring Curl  30, 30, 40, 40lbs

Superset 3 (4 sets of 12)

Sumo Smith Squats  135lbs for 4 sets

Weighted Walking Lunges holding 15lb dumbells

Superset 4 (4 sets of 45 sec)

Wall Sit 4 sets of 1 min each mmmmmm

Jump Squats

Superset 5 (4 sets of 15)

Standing Calf Raise

Seated Calf Raise

THEN rode my bike home! Now its time to go out and do some stuff and try not to get into trouble. Like my goal says!

Yeah didn’t post my blog like a good girl yesterday. Cause I was tired! yeesh. ha k nuff b*tchin. Anywho heres my workouts from the yesterday and today! I’m really happy cause my strength is going up like crazy again, even with my Lance Armstrong marathon bike riding I’ve been doing (haha coach)…been riding my bike to work then to the gym then working out then riding home still…..

Chest, Back, Abs

Superset 1 (4 sets of 10)

Flat Wide Grip Bench Press (Dumbell) 50, 50, 60, 70!! lbs woohoo

Bent T Bar Row 50, 50, 50, 50!! lbs

Superset 2 (4 sets of 10)

Incline Dumbell Press 50, 60, 70!, 70!, 70!

Close Grip Lat Pull 90, 90, 100, 110!! lbs

Superset 3 (4 sets of 10)

Decline Dumbell Press

One Arm Row Squatting Cable 40, 50, 60!, 70! ea arm

Superset 4 (4 sets of 15)

Push Up

Assisted Pull Up

Superset 5 (4 sets of 20)

Hanging Knee Raise

Cable Crunches

Day 2

Superset 1 (4 sets of 10)

Dumbell Shoulder Press 25! for 4 sets! PR!

Upright Rows (Barbell) 40 for 4 sets

Superset 2 (4 sets of 10-12)

Dumbell Lateral Raises 10lb ea arm

Dumbell Front Raises (Alternate) 10lb ea arm

Superset 3 (4 sets of 12)

Hang Clean and Press 50lbs

Barbell Shrugs

Superset 4 (4 sets of 12)

Incline Dumbell Curl 15lbs ea arm

Preacher Curl Dumbell  15lb ea arm

Yeah I ate a shitelode of them today. I dunno wat the eff I was thinking-yeah obviously I wasn’t thinking at all! I made the mistake of buying a small can of unsalted peanuts/almonds mix and before I knew it almost demolished like half the can!! ok not so bad? WRONG. one serving is like 15 grams of fat and 3 grams of saturated fat. Yeah its ‘good’ fat but only in MODERATION. Yeah so say it was half that aka 6 servings?? Thats freakin 90 grams of fat. I might as well have eaten a freaking burger. gaarooosss. Ok I’m done ranting. I had to get that out!

Anywho, the part of my day that was productive was me riding my bike to work, then to the gym after, and then home and then later again this evening. yaya. Tonight I worked out triceps and back doing various exercises, keeping reps on the lower side and heavier weights all the while doing lunges/squats in between exercises to keep my heart rate up: Bent Dumbell Rows 4 sets of 25lbs 15 reps, Overhead Dumbell Tricep Extensions 4 sets of 25lbs 15 reps, Bent Dumbell Flyes 4 sets of 10lbs 15 reps, Flat Bench Dumbel Rows 4 sets of 20lbs ea arm 15 reps ea, Tricep Kickbacks 4 sets of 10lbs ea 15 reps ea, Machine Hammer Grip Rows 5 sets, 30, 35, 40, 50lbs supersetted with Machine Rear Delt Machine 4 sets of 15, 20, 25, 30lbs, Tricep Rope Extensions 4 sets of 20lbs reps 15 Dumbell Alt Skullcrushers 4 sets of 10lb ea arm 15 reps ea arm….Ride bike home!!!!

Tomorrow’s another effing day.