superstar34’s BodyBlog

Today was a fantastic workout and my legs are going to be sore all over again tomorrow! I still can’t believe how great that VPX stuff is! I’ve always loved Redline was pretty impressed with Meltdown but the Nitrix stuff is freaking great. Anywho, did legs and had a great time but I have one B*tch to vent about. I like to keep my bitching to a bare minimum, preferably none at all since its annoying but today I was pushed to my limit. I don’t know if it was because I had to go with out the protective anti-social shield of my ipod (batt dead!) or what but freaking a 3!! GIRLS today gave me attitude about me working in with them on machines!!! I do supersets on my exercises therefore I"m jumping around on 2 or more different machines/areas and I don’t jack around on them either. But when a chick just mopes around on the machine I JUST walked away from its SO annoying when I stand and wait for a bit to see if their going to get up but then I POLITELY ask if I can work in when it looks like their not doing anything/or getting off their lazy ass and they give ME attitude??? Bitch please, go home and watch TV cause youll burn more calories lifting the damn remote. HA okay nuff bitching.

Day 1
Legs
Giant Set 1 (5 sets of 15, 10, 10, 8, 20)
Barbell Squat  85, 125, 145, 175!, 125!
45 Degree Leg Press (Feet on Higher position to emphasize glute and ham) 215, 245, 305, 335, 320!
Lying Hamstring Curls 40, 50, 60!, 70!, 50
Sissy Squats (weighted if possible) Not weighted
Giant Set 2 (5 sets of 20,15,12,10,25)
Leg Extensions 70, 80, 90, 120, 80
Abductor 55, 70, 80, 90, 70
Adductor 60, 70, 80, 90, 60
Seated Leg Press 150, 190, 230!, 250! 190
Giant Set 3 (5 sets of 20)
Weighted Bar Lunge 20lbs 20 steps each foot
Jump Squats owwwww
Egyptian Walks owwww 20lbs
DONE

Soooo I took the weekend off from lifting/cardio (shouldnt have taken off on cardio but wat the hell) anywho, the deal is that I freaking walked around like a gimp person cause my legs were SO sore…I don’t think my legs have ever been that sore and that’s saying a lot. It felt great all weekend. So today I kicked my ass with cardio and ended lifting weights as well. I was just going to do cardio so I started out with that first but I still had all this energy so I ended up lifting afterwards which I would NEVER do in that order if I had planned to lift. But watever, I still had a kick butt workout and even some personal bests, aaagain. =0)

Cardio: Stairmill (NO ARMS/LEANING!!) 10mins , Treadmill 10mins incline HR at 145ish , 10mins intervals of 1 min sprints at 8.5mph and 1.5min rests, 10mins incline walking HR at 145ish….

Shoulders, Biceps, Abs

Superset: (12, 12, 10, 10, 20)
Dumbell Lat Raises: 10lbs each arm for 4 sets, 5lbs each arm for 20
Dumbell Incline Curls: 17.5lbs each arm for 2 sets, 20!lbs each arm for 2 sets, 15lbs each arm for 20
Superset (12, 12, 10, 10)
Dumbell Front Raises (Hold at top for 1 sec) 10lbs each arm
Dumbell Alt. Single Preacher Curls 15lbs, 20!, 20, 20!lb each arm yaya
Superset (12, 12, 10, 10)
Dumbell Arnold Press 20lbs each arm, 22.5, 27.5 ea!!, 27.5 each arm!! yaya
Dumbell Alt. Standing Curls 20lbs each arm for 4 sets!
Superset (12, 12, 12, 15!)
Cable Curls 25lbs for 3 sets, 30lbs! for 1 set for 15
Cable Overhead Shoulder Presses 25lbs for 3 sets 30lbs for 1 set for 15
Abbbbbsss………….

Yeah as I’m typing this I’m stretching my legs out underneath me and it hurrrrrrrrrrrrrrrts. I am sooo sore and it’s one of the best feelings ever! So my kick @ss coach Josh got me the VPX Shotgun and Synthesize products for my birthday!!!! When I got a package from bodybuilding.com I was like nooooooooo waaaaaay!! I was supposed to wait till Monday when I start my diet but honestly I was like a kid on Christmas with those things and I had a leg workout to do so I was like, lets do this!

I took a scoop of the NO Shotgun with some bottled water and drank it all in one gulp on the way to the gym. As soon as I got done with my warmup and started lifting, I could feel it right away, I felt like I was getting a lot more oxygen in with my breathing (weird, can’t explain it) my veins did come out some more but seriously, I just NEVER got tired! I just kept going up on weight and made sure I kept proper form (as always) to make sure I didnt hurt myself doing this crazy weight and did aweeesome! I’ve never tried a nitrix oxide product before because also I"m stubborn about taking stuff other than protein powder and eating well, but I have to admit, this stuff was great! THANK YOU JOSH!!! ha Okay the important stuff, the workout:

Day 4
Legs
Superset 1 (6 sets 15, 15, 12, 12, 10, 20)
Sumo Deadlift (Did reps of 15 on first 5 sets with 80lbs cause barbell weights only went to 80lbs, ha), drop set with 60lbs for 20 reps
Free Weight Dumbell Squat (Below 90 Degrees) 60, 60, 70, 70, 80, 40lbs
Superset 2 (6! sets of 15)
45 Degree Leg Press (Single) (Nautilus Nitro, wt amt for each leg) 125, 140, 155, 170, 185!!, 200!!
Traveling Lunges with 10lb dumbells 5 sets of 30 steps total each set!
Superset 3 (5 sets of 10)
Leg Extensions (10 toes in, 10 toes out, drop set 10 neutral) 90, 100, 110, 120!, 130!! yaya
Barbell Good Mornings (reps of 15) 80lb barbell (no lying curl at this gym, yeah stupid)
Superset 4 (4 sets of 15)
Standing Calf Raise (holding 20lb dumbells)
Seated Calf Raise 75lbs
3 Sets of Isometric Quad Flexing in Mirror for 1 min each   owwww…..=0)
Walk on treadmill at 10.0 incline at 3.5-3.8mph keeping HR around 145 for 20mins!

Yaaaay I’m 27 now. It’s really weird saying I"m 27, it feels like only yesterday I was 21, man time flies by, but wat the f*ck, I feel even better now than I did then so I’m going with it! Today was the day off and I’m soooo sore it feels freaking awesome, I went and got the nails/feet done today and got a massage and it was soooo nice, reminded me also how sore I was, OH and I had a piece of CAKE! Yeah it was freaking good and I had the sugar shakes for hours afterwards and my calves are already swollen from the sandwich I had too from lunch, but it was also freaking good haha…..So anywho I can’t wait till tomorrow’s workout then its going out night for my bday at a local sushi house here in H-Town.

Today was such a great day cause all day I got messages from my friends and family wishing me a happy bday, it made me feel so loved, wat a great feeling!
AND my coach Josh, who is awesome as hell, got me the new VPX supplements he’s been wanting to get me on, I’m sooooooooooo excited to try this stuff since I’ve never tried any kind of Nitric Oxide products before!! So anywho time for my ass to get some sleep for the long day of fun tomorrow! yaya

Allllrighty. So last nights workout was freaking great so I was pumped and ready to get in the gym today to see what was sore from yesterday, and I definitely did find out! =0) Today was Chest, Shoulders, & Triceps with the goal of mass gaining so lower reps and highest weight I could go to with perfect form! I had a blast but kind of got a late start (too much talking, which usually is NOT a problem of mine ha) so after the workout I had to get home, eat meal 6 (protein powder, 1 tbsp nat more pb, half a roll out "tortilla" No cardio since I was a slacker and took forever, at least I didnt slack on the el workout:

Day 2
Chest, Shoulders, Tris
Superset 1 (5 sets of 12, 10, 10, 9!, 9!)
Flat Bench Close Grip Press 50lbs all sets
Wide Grip Flat Bench Dumbell Press 50, 60, 70, 80!, 80!lbs
Superset 2 (5 sets of 10,10,8,8,20)
Incline Close Grip Dumbell Press 50lbs, 60lb, 70, 70lbs (shaky by this exercise! yaya)
Flat Bench Dumbell Flye (be careful) 50lbs all sets
Superset 3 (4 sets of 12,10,10,
Arnold Dumbell Press (Weight amt each arm) 20, 20, 22.5, 22.5lbs
Seated Laterals (Palms down elbows way up) 10lbs each arm
Superset 4 (4 sets of 10)
Bi Lateral Front Dumbell Raise w/ wrist supination 10lbs ea arm
Reverse Flye Machine 30, 40, 40, 50lbs!
Superset 5 (4 sets of 20)
Incline Fixed Bar Skull Crushers 30lbs
One Arm Cable Grip Pressdown 15lbs each arm
Giant Set 1 (4 sets of 20)
Tricep Kickbacks with 8lb dumbells
Seated Knee Ups
Incline Russian Twist
Bicycles (1 min)  wooohoooo!! =0)

Tonight’s workout was so awesome!!! This is a continuation of mass building and heavier weights and lower reps as the sets progress. I’ve been eating perfectly clean the past couple of days but not as much as I did when I was mass building (honestly cause I have a bit of extra fat to lose, I went overboard on the carbs/salt past couple of months) but the mass diet starts on Friday officially! I’m so excited, I do really well with direction from Josh, cause I pretty much get obsessive about following it perfectly, and therefore get awesome results. =0) So tonight after my workout I did 30mins of cardio on the treadmill to change it up and 2 hrs later now I still am feeling that crazy adrenaline rush, that ‘lungs cleared out feeling’! So the first 20 mins I walked on an incline keeping my heart rate around 145bpm. The last 10mins I ran intervals of walking and sprints: Walking for 1.5mins making sure my hr gets back down to 145bpm (did everytime before the min was up) and then sprinting at 8.5mph for a full min….

Oh and I freaking kicked ass on lat pull downs now with a personal best of 130lbs for 1 (ooooh)!!!!

Back, Bis, Abs
Superset 1 (4 sets of 15, 12, 10, 8 drop set 15)
Barbell Rows (Overhand Wide Grip) 65lbs, 65, 75, 75, 55lbs
Assisted Pull Ups (Neutral Grip) On smith so all reps of 15 (ow)
Superset 2 (5 sets of 15, 12, 12, 10,
Champion Lat Bar Pulldown 80, 90, 100, 110, 120!, 130lbs!!! for 1 rep yaya
V Grip Machine Cable Row 80lbs
Superset 3 (4 sets 12, 12, 10, 10)
Straight Arm Cable Pulldown (wt amt for each arm) 25, 25, 35, 35lbs!
Incline Hammer Curls (wt amt for each arm) 15, 17.5, 20!, 20!lbs
Superset 4 (4 sets of 10,10,8,8)
Close Grip EZ Curl 40lbs all sets ( last 2 sets I barely got them up ha)
Seated Incline Dumbell Curls 20, 20, 17.5, 17.5lb each arm!
Giant Set 1 (4 sets of 20)
Hanging Leg Raise
Incline Sit Ups
On Floor Leg Raise
Machine Cable Crunch
Cardio: 30mins on treadmill increasing incline 20mins walking 145bpm HR, 10mins sprint intervals walking at 4mph and sprinting at 8.5mph!

haha I dunno. Anywho, so from the past two days workouts I’m proud to say my upper body feels like one huge bruise. It feels faaareaking awesome! So today I had the day off from lifting and just did cardio which was me riding my bike to and from work. Now I’ve already done my studies in my NASM book on the cardiorespiratory training, and now I finally understand the background on why my coach has me keep my heart rate around 145 for fat burning purposes. I’m (gasp, bday this week) 27 so my max heart rate is 220-27= 193, so my max is 193. For fat burning the optimal range to keep your heart rate is around 65-75% of my max. SOoo that would be in the range of 125-145 bpm. Well I don’t have a heart monitor when I’m biking BUT this past year when I was in my cutting cycle and riding the stationary bike SIX days a week for 45mins, I MEMORIZED what my heart rate feels like at 145. Yeah sounds weird I can’t explain. So I make sure that when I’m biking to and from work I keep it in that zone. Once you reach "Zone 2" which is near anabolic threshold, you get to the point where the body can no longer produce enough energy for the muscles with normal oxygen intake…..in other words, not efficient fat burning!

Yeah Today gets it’s own new blog cause I’m hurting, cause I kicked my @ss like usual but a little more. didn’t go crazy on the weights since I’ve been off but also because these sets are higher reps of 15 each set. Oh the pain feels awesome. Yeah I’m nuts like that. Anywho here it is then I’m going to go take a nap cause I can barely keep my eyes open, it was THAT good. hahahaha:

Chest, Back, Abs

Superset 1 (4 sets of 15)
Incline Dumbell Press (10 inch Grip) 50, 50, 60, 60lbs
Flat Dumbell Flyes 50, 50, 60, 60lbs
T Bar Rows (Close Grip, squeeze the scapula in the back) 70lbs
Wide Grip Champion Lat Bar Pull 90lbs
Superset 2 ( 4sets of 15)
Flat Bench Dumbell Press (No decline at this gym) 50, 60, 60, 60lbs
Push Ups (Wide Grip) Oh this hurt like hell!!
Assisted Pull Ups (Narrow Grip Head up, back Arched) (NO freakin asst. pullup so used smith bar, my back was shaking by this exercise yaya)
Undergrip Barbell Rows 60lbs
Superset 3 (4 sets of 20)
Hanging Leg Raise
Incline Sit Ups w/twist
Hip Thrusts
Reverse Crunches

Woohooooo!!!

So yesterday I went to Wally (the corporate conglomerate aka Walmart) and got some freaking 15 and 20lb dumbells cause I’ve been tired of waiting on the damn gyms to open around here, so I winged it and did my workout yesterday at home. The gym was open today for the first time, go figure, but I’m excited about that and it doesn’t hurt to have good lbs weights at home now. yaya. The focus on this past few workouts have been "widening" as per coach and at first I was like hmmmm. Now today I understand that "widening" meant my back. I’m having a hard time typing right now my back and chest is so sore from yesterday and already from today, it feels freaking fantastic!!! So here they aaaaah:

SAT: Back, Bis, & Abs

Superset 1 (4 sets of 10)
Dumbell Squatting Rows with 10lbs ea arm
Bent Dumbell Flyes with 20lbs total!! yaya (only had done with 8lb dumbells before)
Straight Arm Dumbell Pullovers 15lbs ea arm!
Superset 2 (4 sets of 12)
Dumbell "Bench" Rows (Undergrip) 25lbs ea arm
Seated Dumbell Curls 20lbs ea arm! yaya
Concentration Curls (hammer style) 15lbs ea arm
Superset 3 (4 sets of 12)
Standing Hammer Dumbell Curls 15lb ea arm
Dumbell Wrist Curls 10lb ea arm
Dumbell Wrist Extensions 10lb ea arm
Superset 4 (4 sets of 20)
Incline Leg Raises
Reverse Crunches
Bicylces (1 min)

So Faahriday I rode my bike to and from work, took the day off from killing my calves running. Nuff said.