superstar34’s BodyBlog

So still not been doing cardio and I’m very happy about that! =0) Today was chest and triceps, I have nothing else to say but that I kicked ass and did even better than the other day on my dumbell bench! I was able to go 5 sets the last two at 80lbs! yaya getting stronger than ever before =0)

Chest & Triceps:

Superset: Dumbell Bench Bodyweight Squats/Lunges

Dumbell Bench 4 sets of 12, last set 8! reps: 50, 60, 70, 80!, 80!!

Bodyweight Squats/Lunges 4 sets of 20

Dumbell Tricep Kickbacks 4 sets of 12 each arm 12.5lbs ea arm no rest….

Superset Pushups & Dumbell Skullcrushers

Pushups 4 sets of 15

Dumbell Skullcrushers 4 sets of 12 each arm 12.5lbs each arm

Superset Cable Flyes & Dumbell Overhead Tricep Ext

Cable Flyes 4 sets of 12 30lb, 30, 30, 35! for 15! yaya

Dumbell overhead Tricep Ext: 4 sets of 20 with 20lb dumbell

Decline Pushups 4 sets of 15

Incline Dumbell Skullcrushers 4 sets of 20 with 20lbs

Abs……………………….

So today was back day. I must start out that I just had some spicy cheese its, and those things are freaking like heaven in a box!! But I took a handful and walked away! Oh the joys of roomates, I won’t buy that shite for myself but if its there taunting me Ill have a handful! Yum the joys of bulking. I’m happy to say though too that I’m getting a MILLION times better about just chillin with the occasional watever I want to eat cause a month ago that situation right there would have turned into me eating the rest of the box, and maybe the box too! haha jk. Anywho, so I’m still not doing any cardio but I will be officialy starting on Tuesday-Saturday doing my boxer cardio routine I do just to change it up a bit. And its great conditioning for legs! So here was tonight’s workout, Back!

Back:

Superset Dumbell Bench Rows & Dumbell Bent Rows

Dumbell Bench Rows 4 sets of 12 ea arm 25lbs ea arm

Dumbell Bent Rows 4 sets of 12 50lbs, 50, 65!lbs, 65lbs! yaya

Superset Dumbell Flyes & Bicep Curls (burnout from yesters)

Dumbell Flyes 4 sets of 12 for 15lbs

Dumbell Seated Curls 4 sets of 12 for 20lbs ea arm! yaya

Lat Pulldown 4 sets of 12: 100lbs, 100, 110, 110!! 1 more set 6 reps @ 120lbs! =0)

Superset Machine Rows & Machine Reverse Flyes

Machine Rows (burning like hell now..) 5 sets of 12 for 70lbs

Machine Reverse Flyes 5 sets of 12 for 30lbs

Superset Deadlifts and GoodMornings:

4 sets of 12 each with 80lb weighted barbell with hook grip,……

Assistant (ha typo but i like it) Pullups 4 sets of 12 with 90lbs assist

Abs later.

So today was back day. I must start out that I just had some spicy cheese its, and those things are freaking like heaven in a box!! But I took a handful and walked away! Oh the joys of roomates, I won’t buy that shite for myself but if its there taunting me Ill have a handful! Yum the joys of bulking. I’m happy to say though too that I’m getting a MILLION times better about just chillin with the occasional watever I want to eat cause a month ago that situation right there would have turned into me eating the rest of the box, and maybe the box too! haha jk. Anywho, so I’m still not doing any cardio but I will be officialy starting on Tuesday-Saturday doing my boxer cardio routine I do just to change it up a bit. And its great conditioning for legs! So here was tonight’s workout, Back!

Back:

Superset Dumbell Bench Rows & Dumbell Bent Rows

Dumbell Bench Rows 4 sets of 12 ea arm 25lbs ea arm

Dumbell Bent Rows 4 sets of 12 50lbs, 50, 65!lbs, 65lbs! yaya

Superset Dumbell Flyes & Bicep Curls (burnout from yesters)

Dumbell Flyes 4 sets of 12 for 15lbs

Dumbell Seated Curls 4 sets of 12 for 20lbs ea arm! yaya

Lat Pulldown 4 sets of 12: 100lbs, 100, 110, 110!! 1 more set 6 reps @ 120lbs! =0)

Superset Machine Rows & Machine Reverse Flyes

Machine Rows (burning like hell now..) 5 sets of 12 for 70lbs

Machine Reverse Flyes 5 sets of 12 for 30lbs

Assistant (ha typo but i like it) Pullups 4 sets of 12 with 90lbs assist

Abs later.

hahahahahah jk. Anywho tonight I’m taking the night off since I totally killed it workout all this weekend, but the rest of the week I"m going to be pushing myself even harder than I did last week!!!!!!!! I’m still NOT doing ANY cardio and well I’m loving the mini break from it although I will start up again after this week because its all about keeping ur body guessing and switching it up! I might just go hard on the cardio for 5 days straight during the week doing my ‘boxing’ cardio routine that has really helped build up my calves and condition my legs =0) So anywho here was yesterday’s workout which was all about WAIT!!!

I forgot to vent that I’m pretty excited (although I feel like I"m kind turning into shehulk ha) but I’ve been starting to see all new veins before that I’ve NEVER had even wen I was cutting! They are not protruding of course since I have a nice layer of water/fat padding everywhere but are showing up all nice and greenish right under the skin which makes it all that much more ominous looking. I noticed sat when I was going legs i’ve got a new vein in my calf, MORE veins on the underside of my forearms, on my biceps, on the insides of my quads right above my knees and two huge long ones going from my sternum area across my chest into my shoulders…nuts! But I like veins cause I’m weird like that!

Wow a whole paragraph on veins. Yeah. So yesterday’s workout, shoulders and biceps:

Dumbell Lat Raises 4 sets of 12 ea arm: 10lbs ea

Dumbell Spider Curls 4 sets of 12 12.5lbs ea arm

Dumbell Shoulder Raises 4 sets of 12 10lbs ea

Dumbell Curls 4 sets of 12ea 15lbs ea arm

Dumbell Curls to Shoulder Raise Combination (dont ask) 4 sets of 15 ea ar 15lbs ea

Dumbell Shoulder Press Seated 4 sets of 15 ea arm 15llb, 20, 25,!, 25!lbs ea arm!! yaya

Dumbell Concentration Curls 4 sets of 12 ea arm 12.5lbs each arm

Dumbell Seated Curls 4 sets of 12 ea arm 20lbs each arm!yaya

Machine Shoulder Press 4 sets of 12 60, 70, 80, 90lbs

Dumbell Curls Arms Outward (fancy talk) 4 sets of 12 ea 15lb, 20lb, 20, 20lb! ea arm

ABsssssss

So today I did legs after I got a couple of meals in me and did mostly different exercises than last leg workout earlier this week to get an all around workout on the legs! I’m thinking I need to post some progress pics although in my head I’m thinking, well I’m still huge, nothing new there! But I have started to notice little changes that I’ve NEVER seen before even when I was cutting like extra muscles on the undersides of my arms and my calves (yay finally) I noticed a vein today starting to come out on the backside of one! I was like holy hell look at that….ha…..so anywho here was today’s:

Legs!

Squats (Regular Stance but to the FLOOR weightlifting style) (Body weigh calf raises btw all sets)

4 sets of 12: 85, 105, 125, 145, 165! yaya

Superset Leg Ext & Rotary Calf

Leg Ext’s 4 sets of 12: 90lb, 100, 110, 120lbs!

Rotary Calf 4 sets of 20: 210lbs, 210, 230, 230!

Superset Good Mornings & Seated Hamstring Curls 4 sets of 15

Seated Curls: 50lbs for 4 sets

Good Mornings 80lbs for 5 sets (last set all slow and controlled)

Jump Squats 4 sets of 25

Lunges 4 sets of 25

Sissy Squats 4 sets of 25 (Calf Raises btwn sets)

Sumo Squats (wide stance toes outward) 4 sets of 12: 85lbs for 4 sets (Calf Raises btwn sets)

Donkey Calf Raises 4 sets of 25

Superset: 4 legged side raises & Donkey Kicks 4 sets of 1 min each set……

Yeah I don’t know what all the above means, but I just can’t put into words what I feel right now! I feel great and I’m wondering what the hell is going on here….is this feeling going to end? Anywho, I need to quit being retarded and go with it! So today I still did no cardio ahhhh sleeping in….and worked out my chest and triceps! I’m freaking happy that I obtained ANOTHER personal record with dumbell bench press, 80lbs for 11 reps! Then my arms gave out….I literally could not get up the weight to do another rep so I took that as a sign to move on to the next exercise! haha here it eeeees:

Chest/Triceps:  (Lunges/Squats in between every set/exercise to keep heart rate up)

Warmup and stretch for extreme sore legs: Squats: 5 sets of 20 reps, 1set regular, 2nd sumo, 3rd to the floor (weightlifting squats), 4th to floor, 5th sumo all with light 85lbs….

Superset Bench & Skullcrushers:  

Flat Dumbell Bench 4 sets of 12: 50lbs, 60, 70, 80!!! for 11!! woohoo

Alt. Dumbell Tricep Skullcrushers 4 sets of 20 ea arm for 12.5lbs ea

Flat Dumbell Flyes: 4 sets of 12 for 55lbs (chest freaking sore already =0) )

Incline Barbell Skullcrushers 4 sets of 12 for 40lbs

Standing Cable Flyes 4 sets of 12 for 30lbs! (had only done up to 25lbs before)

Tricep Rope Extensions 4 sets of 12 for 45lbs! (only 30lbs before)

Again Standing Cable Flyes Burnout set all reps very slow 2 sets of 20 for 30lbs!

Pushups 4 sets of 20

Overhead Alt Dumbell Tricep Extensions 4 sets of 20 reps ea arm 10lbs ea…..

Abs!

Whew!!!!!!!!!

So yesterday I forced myself to take the evening off from lifting because, well, I feel like a huge bruise from the previous three days of kicking my ass! I’ve been doing really well and chillin out from all the hardcore cardio I think has really enhanced my massive lifting as well! I’ve been thinking about it, and I’m really glad I sucked it up and put up my past progress pics so whoever gives a shite can see the full circle I guess you can say that I’ve made in the past year now! Looking through all those pics again really was a good motivator for me because I’ve actually been phobic almost about looking at them for the past four months of hell and self sabatoge I’ve been putting myself through. One day Ill look back at all of this and chalk it up to a huge learning process. I’m also starting to feel comfortable in my skin again and being okay with being ‘big’  =0) I love being strong and freaking guys out at the gym when I lift =0) I think I finally see a light at the end of the freaking tunnel now……did I spell that right?

Okay so tonight was a fantastic workout in which I pulverized my back:

Deadlifts: 5 sets of 12 : 85lbs, 105, 115, 135, 135lbs  (Hook grip no straps)

Good Mornings: 4 sets of 12: 105lbs for 4 sets

PowerCleans 4 sets of 15 105lbs

Superset: 4 sets of 12 Rows & Flyes

Machine Rows 70, 70, 75!, 75!

Reverse Flyes 30, 30, 35!, 35!

Squatting Cable Rows: 4 sets of 12 each arm: 50, 60, 70, 70

Sqatting Cable Lat Pulldowns 4 sets of 12 70, 70, 80, 80lbs

Machine Lat Pulldows 4 sets of 12 90, 90lbs, 100, 100lbs (for 15 reps last set!)

Bent Dumbell Flyes: 4 sets of 12 20lbs for 4  

Abs……………….

mmmmmmmmmmm pain. man I am a sicko. Anywho, I worked out my favorite ‘part’ tonite-legs! I really kicked my ass, I also have decided that while I’ve been working on building good muscle (and waiting patiently for a new bike) to lay off the cardio cause it kinda defeats the whole purpose…..I have intuitively been backing away from it anyway but tonite when I was thinking about it I’ve now made a conscious decision to only do it about 3 times a week as compared to my usual 6 days a week. I was thinking back to my olympic weightlifting days and my coach telling me not even to walk long distances if possible! ha…..why? because weightlifting is all about strength and power and when you do cardio you defeat what you are trying to accomplish which is cleaning and snatching the most freaking weight possible! Sooooooo….AND it also explains why I’ve been doing so well weigh wise the past couple of days even though I took over a week off this past time around…….Here was tonights workout:

Squats: 5 sets of 12: 85, 115, 135, 135, 135lbs last set 20 reps (last 10 sumo stance) (Bodyweight squats in between sets)

Alt Single Leg Extensions: 4 sets ea of 12: 40lb, 50, 60!, 60! yaya then a 5th set of both legs at 100lbs….for 20 reps (Standing calf raises in btwn sets)

Good Mornings with Shrugs Weighted Barbell thing: 80lbs for 4 sets of 12+3 reps of deadlifts at end of each set…. a 5th set of slow good mornings and shrugs holding at top….

Seated Hamstring Curls 4 sets of 15 for 50lbs

Rotary Calf Machine 4 sets of 20 reps for 190lbs, 210, 230!, 230!lbs yaya

Abbductors 4 sets of 15 for 60, 70, 70, 70 Squats in btw sets……

Adductors 4 sets of 15 for 60, 70, 70, 70 Squats……

Squat Jumps 4 sets of 20

Lunges 4 sets of 24 steps each…….

Crawl home…………………….=0)

So I worked two whole days in a row…something I’m doing must be working =0)

I’ve not ridden my bike since Friday cause I blew my dang front tire out…it was definitely imminent as I ride the hell out of that thing! So my birthday is coming up and I just let the parental units about the need for a bike, one more month of holding out!

So today’s workout was an *ss beating of my chest and triceps:

Dumbell Incline Bench Press: 4 sets of 15: 50lbs, 60, 60, 70 (for 10 reps then 5 again)!! Personal best!

Barbell Incline Skullcrushers: 4 sets of 15 for 40lbs…

Dumbell Flat Bench Bench: 4 sets of 15 for 55llbs…(freaking shaky already!)

Dumbell Tricep Kickbacks 5 sets of 10 reps each arm no rest…..12.5lbs ea arm

Dumbell Bicep Curls 5 sets of 10 reps each arm (in between Kickbacks sets) 12.5lbs ea

Dumbell Flat Bench Alt Skullcrushers: 4 sets of 12 ea arm 12.5lb ea

Pushups 4 sets of 20 reps

Alt overhead Dumbell Tricep Extensions 4 sets of 20 ea arm 10lbs ea (burnout….)

Abs……

Okay wow so NOW its been almost 2 weeks since I’ve posted…..I’m basically recovering from another bout of depression hell yet again…grrrr! I was thinking about it and decided I just needed to put all my progress pics up to remind myself that I can freaking do this! Although its slightly depressing to see what I once was and where I am now I have to realize that this is all done in cycles! I can’t stay tiny forever! So anywho nuff b*tchin…..I pulled my head out of my *ss worked out today for the first time in over a week and beat my shoulders and biceps to all hell and managed to bust out a personal record on my bicep curls, yaya…..

Shoulders/Biceps:

(weigh rep amt for each arm):

Alt Dumbell Lat Raises: 10lb ea for 4 sets of 12 ea

Alt Dumbell Hammer Curls: 10lb ea for 4 sets of 15 ea

Alt Dumbell Arnold Presses: 20lb ea for 4 sets of 12 ea

Alt Dumbell Bicep curl arms facing outward: 15lbs ea for 4 sets of 12 ea

Alt Dumbell Front Raises 10lb ea for 4 sets of 12 ea

Alt Standing Dumbell Curls 15lb ea for 4 sets of 12 ea

Seated Dumbell curls (facing forward like barbell curls) 20!! lbs ea for 4 sets of 12 ea! yaya

Cable Bicep Curls: 12.5lbs ea for 4 sets of 12 ea

Overhead Cable Shoulder Presses: 12.5lb ea for 4 sets ea

Alt Dumbell Curls (reversed position pulling toward self) 10lbs ea for 4 sets ea

Alt Cable Crossover Shoulder Raises (ish) 5lbs ea for 4 sets ea……

Whew!!!!