superstar34 
"Studying to get my NSCA-CSCS to be a Strength Coach. I need a coach."
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Archive for September, 2008
Thursday, September 18th, 2008
I’m so excited cause my electricity came on for the first time in almost a week since that damn Hurricane came through! Craziness. It has sucked cause I haven’t been in the gym since last Tuesday and the gyms I go to are still closed. So Saturday after the worst part of the hurricane went through and it was just pouring down rain and just kinda windy, my sister and I went running around the neighborhood for about 3 miles. So I hadn’t done ANY cardio in over a month now and I was surprised I made it the whole way! Maybe it was the whole running in the rain endorphin rush!! Whatever it was it was great! Then I did some exercises in my mom’s makeshift weightroom. Sunday I did the same thing and my calves haven’t been that sore in forever! But it felt great to get the blood pumping again! This weekend sitting around with the family was great but I also got a lot of studying done for my NASM as well!
Yesterday and today I rode my bike to work and home and then ran intervals (sprints and slow jogging/walking) for about 20min for a total of about an hour each day of cardiorespiratory training. I can’t wait for the gym to open cause I"m feeling VEEEEEEEEEEEEEEEEEEEEEEK!!!!
Yeah and I ate kinda crappy when I was up at my parents house. Of course they have a ‘typical’ American household panty/fridge with processed/boxed premade dinners hell, chips, poptarts, red meat, etc etc! ahhhhhhhhhhh…..
Yeah so a weird thing I’m thinking about right now, was it was so weird. I’m very close to my family and they totally support my bodybuilding lifestyle, but it is so amazing how you can alienate yourself from your loved ones and friends with something so seemingly simple as food! Everything my mom was like you want this we’re having this I was like uh no I can’t have that. And I can see the frustration on her face and my other family members confusion as well because they wanted to help me but EVERYTHING was bad. Canned ravioli, sugar in coffee, they had hamburger helper one night (eeeek). My mom just ended up saying dear, just make your own food. And I felt bad. Yikes. Ohhhhhhhhhhhhhhh well.
I’m just really excited I got to dry my hair for the first time in a week. yaaaay.
Posted in Training
Tuesday, September 9th, 2008
Okay another awesome workout today! I had another personal record on shrugs, I’d only done 90lbs total before, and each rep I actually HOLD at the top, none of that pansy guy stuff where they jerk the weights up and drop down! I thought I was going to puke about two times today, much better than the three instances where that almost happened with yester’s leg workout! hahahaha I love that feeling! Yeah I’m a sicko. Anywho, today was Chest Shoulders and arms. I was a little frustrated cause I wasn’t able to do as heavy weight as usual on the chest exercises but I’ve never done them in supersets like this either, so really it was actually even better cause everysuperset on this workout pushed me to failure, hello musclebuilding!!!! (But ALWAYS done with good form!) And I have to say yes I was supposed to do about 30 mins of cardio yesterday and today but uhhhhhh I didn’t cause I’m not used to getting up earlier anymore haha BUT I did get up earlier today so I will be riding my bike to work and home tomorrow, NO EXCUSES! I’m ready to start the el cardio again! Did I mention I hurt? =0)
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Day 2
Chest, Shoulders, Arms
Superset 1 (4 sets of 10/ w a drop set with first 2 exercises for 20 reps)
Flat Bench with in close grip about 10 inches apart 6 sets for 50lbs
Incline Dumbell Press (Keep the motion in the outer plane, don’t bring the dumbells in close together) 6 Sets for 50lbs
Kneeling Cable Crossovers 6 sets for 50lbs
Superset 2 (4 sets of 12)
Dips (No assisted at this gym so did bench dips with 45lb plate on my lap for 4 sets of 20 reps!)
Arnold Press (Standing) 20lbs each arm
Leaning Lateral Dumbell Raise 10lbs each arm
Superset 3 (4 sets of 12
Shrugs OH YEAH: 70, 80, 90!, 100lbs!!! woohoo held last set as long as possible!)
Upright Rows w EZ Curl Bar 30lbs
Incline Dumbell Front Raise 10lbs ea arm
Superset 4 (4 sets of 12)
Incline EZ Curl Skull Crusher 40lbs
Cable Rope Pressdown 10lbs each arm
Overhead Dumbell Tricep Extensions 25lbs overhead
Superset 5 (4 sets of 20)
Hanging Knee Raise
Oblique Crunch on Hyperextensions
Incline Sit Ups
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Posted in Training
Monday, September 8th, 2008
So today is my official start of being trained by the best coach ever, Josh!! (VonDoom66) I’m continuing my muscle growth and starting Phase 1 of WIDTH. Today’s workout was legs day, My favorite!! I walked out of the gym today looking like a lame-ass hahaha it hurts so bad and feels freaking awesome! Here iiiiiit is:
Day 1
Legs
Superset 1 (4 sets of 12w/ 2 drop sets for 15 on each)
Sumo Deadlifts All 6 sets done with 85lbs cause I”m stubborn like that
Lying Hamstring Curls 55, 60, 65, 70lbs, 60, 60lbs
Leg Extensions 90, 100, 110!, 120!! for (15 reps), 100, 100lbs
Superset 2 (4 sets of 15)
Smith Squat (Toes slightly in and go below 90 degrees, keep it light) All 4 sets done with 85lbs (stubborn)
Walking Lunges w 10# Dumbells 30 steps total each set
Wall Sits (Sumo Style) 30 sec for 4 sets (legs shaky by now!)
Superset 3 (4 sets of 20)
Abductor for 75lbs
Adductor for 75lbs
Donkey Kicks (On the floor, 90 degree angle and up toward the ceiling)
Leg Press Calf Raise (Place your toes on the bottom of the platform and invert them inward for maximal outer stimulation, pause and squeeze at the top) 4 sets for 150lbs
Superset 4 (4 sets of 20)
Seated Calf Raise 65lbs !
Standing Machine Calf Raise (no machine this gym so did standing holding 25lb dumbells, pause at top)
Woohoo!!!
Posted in Training
Sunday, September 7th, 2008
Today was a very good day. The past two days I ended up taking off cause I was really feeling the soreness all over after that last workout, so it felt really good to get back into again today! I did some more personal bests on weight and am very happy with that as well! I’m also happy cause I got a new bike so I will be riding my bike to work/gym a couple times a week (not to mention saving on some gas!). I’m not going to do it pretty much everyday like I was doing because too much cardio will mess up the progress I’ve been making strength wise. So today’s workout was shoulders biceps:
SHOULDERS & BICEPS: (Squats/lunges btwn every set/exercise)
Superset:
Dumbell Lat Raises 4 sets of 12 ea arm: 10lbs, 12.5!, 12.5, 12.5lbs ea arm! yaya
Concentration Curls 4 sets of 15 ea arm 12.5, 12.5, 15!, 15lbs!
Superset:
Dumbell Front Raises 4 sets of 12 ea arm for 12.5lbs ea arm!! yaya
Standing Dumbell Curls 4 sets of 12 ea arm for 15, 17.5, 20!, 20lbs each arm!
Superset:
Dumbell Shoulder Presses 4 sets of 12 each arm for 20, 25, 25, 25lbs each arm
Dumbell Preacher Curls 5 sets of 12 ea arm for 15, 17.5! 20!!, 20!!lbs each arm yaya
Superset:
Cable Crossover Lat Raises 4 sets of 10 ear arm for 10lbs each arm
Alt Cable Curls 4 sets of 10 for 10lbs each arm (Facing towards machine)
Superset:
Cable Curls 4 sets of 12 for 12.5lbs each arm (Facing away machine)
Overhead Cable Shoulder Presses 4 sets of 12 for 12.5 each arm
Burnout Superset:
Shoulder Presses 5 sets of 25 reps for 10lbs each arm
Spider Curls 5 sets of 25 reps for 10lbs each arm
Abs……………..
Posted in Training
Thursday, September 4th, 2008
Yeah I just quoted Homer, shut it.
Oh yeah I still haven’t been doing ANY cardio cause I"m a lazy bastard like that. I’m enjoying it while it lasts! In the next couple o days I"m planning on getting an actual new bike that I"m not going to tear up after just 2 months of riding it, ha! And it’ll be back to incorporating some cardio, cause well yeah I’m a little too huge and filled out now I think! haha…Anywho, did good again on the legs workout today:
LEGS
Superset
Squats (To the FLOOR) 5 sets of 12 reps for 85, 105, 125, 145lbs, 145lbs
Standing Calf Raises 5 sets of 20 ea leg
Superset
Leg Extensions 4 sets of 12 90, 100, 110!, 120! for 15 reps!
Bdywt Squats/Lunges 4 sets of 25
Superset
Rotary Calf 4 sets of 15 210lbs, 230!, 230!, 250lbs! yaya
Bdywt Lunges/Squats 4 sets of 25
Superset
Seated Hamstring Curls 4 sets of 15 for 50lbs!
Bdywt Lunges 4 sets of 25
Superset
Good Mornings with weighted Barbell 4 sets of 15 for 80lbs
Bdwt Squats 4 sets of 20
Superset
Abbductors 4 sets of 20 for 70lbs
Adductors 4 sets of 20 for 70lbs
Superset
Weighted Standing Calf Raises holding 50lbs 4 sets of 20 (slowww)
Weighted Squats/Lunges with 25lbs 4 sets of 20
Squat Jumps 4 sets of 15
owwwwwwwwwwwwwwwww
Posted in Training
Wednesday, September 3rd, 2008
Shite, what else would I be talking about???? hahaha. Ok it’s late. Anywho, I took the evening off yesterday and ALMOST did AGAIN tonite after having a shitty day at work, (can’t be awesome all the time, ha) but said HELL no and got to the gym at like 9pm and had a good solid hour workout. Since I’ve just ended a solid week of hitting all bodyparts I did a fast paced relatively lighter weight circuit training like workout which worked all bodyparts. I kept moving the entire time and had no more than 20 secs rest for the whole workout:
ALL OVER:
Warmup Stairmill (forwards, sideways, backwards) for 5 mins medium pace
Squats 5 sets of 20 for 85lbs diff stances, sumo, regular, all to the FLOOR….
Standing Calf Raises 5 sets of 20 ea leg (in btwn squats sets)
Superset:
Smith Machine Assisted Pullups 5 sets of 20 reps
Bdywt Lunges/Squats 5 sets of 25 reps
Superset:
Incline Alt. Bicep Curls 4 sets of 30lbs total for 12 reps ea arm
Incline Front Raises 4 sets of 20lbs total for 12 reaps ea arm
Superset:
Incline Dumbell Bench Press 4 sets of 55lbs total for 15 reps
Incline Dumbell Skullcrushers 4 sets of 10lbs ea arm for 20 reps each arm
Superset:
Dumbell Lat Raises 4 sets of 10lbs ea arm for 12 reps ea arm
Dumbell Hammer Curls 4 sets of 12.5lbs ea arm for 15 reps each arm
Superset:
Bdwt Lunges/Squats 4 sets of 20 reps
Standing Weighted Calf Raises 4 sets of 20 reps holding 50lbs total
Superset:
Standing Cable Flyes 4 sets of 15 reps 30lbs
Alt. Cable Tricep Kickbacks 4 sets of 15 ear arm for 15lbs ea arm
Crawl home……….hehe
Posted in Training
Monday, September 1st, 2008
Okay So i wish the volume on my ipod was louder, does that mean that I am going deaf??? Shite! Oh well, anywho I decided today’s workout gets it’s own post (ooooooooh) cause I did a freaking awesome job and hope that I’m sore as f*ck tomorrow. =0) I even did some new exercises that I either made up playing around with the cable machine thingy (fancy words!) or just new exercises I never got around to trying yet, hey vah-rah-ehh-taaay is the spice of life eh?
BACK:
Smith Machine asst. Pullups (done throughout the workout) 4 sets of 12
Deadlifts w/80lb weighted Barbell 4 sets of 12
Dumbell Bench Rows 4 sets of 12 each arm for 25, 25, 30! 30!lbs each arm! yaya
SM asst. Pullups 4 sets of 12
Superset Squatting Cable Rows & Hyperextensions
Squatting Cable Rows 4 sets of 12 ea arm for 50lb, 60, 70!, 70!lb each arm
Hyperextensions 4 sets of 30 reps
SM asst Pullups for sets of 12 (20 sec rest btwn sets, holding at top/bottom of reps)
Superset Standing Cable Rows & Cable Reverse Flyes
Cable Rows 4 sets of 12 ea arm for 25lb ea
Cable Reverse Flyes 4 sets of 12 ea arm for 12.5lbs ea
SM asst. Pullups 4 sets of 12 (20 sec rest btw sets pausing at top/bottom)
Superset Cable Straight Arm Pulldowns & Hyperextensions
Straight Arm Pulldowns 4 sets of 12 ea arm for 15lbs ea
Hyperextensions 4 sets of 30 reps
Lat Pulldown Machine 3 sets (burning from hell) of 100lbs for 12 reps…..Abbbbbssss……crawl home. =0)
Posted in Training
Monday, September 1st, 2008
Okay so yesterday I had to wing it at the bf’s house so used just some weights and bodyweight exercises to do the chest/tricep which I will be working out again either tomorrow (Tues) or Wednesday depending on how sore I am tomorrow from TODAY’s back workout! Anywho I’m typing up both yester’s and todays workouts cause I’m being lazy like that….oh wait! and Saturday’s too which was biceps and shoulders!!!! Yeeeesh….
8-30-08 Shoulders & Biceps
Superset Front Dumb. Shoulder Raises & Bicep Curls
Shoulder Raises: 4 sets of 12 each arm for 10lbs each arm
Bicep Curls 4 sets of 15 ea arm for 12.5lbs each arm
Superset Lateral Raises & Bicep Curls (Arms pointed outward)
Lat Raises: 4 sets of 12 ea arm for 10lbs each arm
Bicep Curls 4 sets of 12 ea arm for 15lbs each arm
Superset Shoulder Presses & Bicep Curls w/Supination
Shoulder Presses 4 sets of 12 ea arm for 20lb, 25, 25!, 25lb eac arm!
Bicep Curls 4 sets of 12 ea arm for 20, 20, 25!!, 25lb each arm yaya!
Seated Shoulder Raises 4 sets of 12 ea arm for 10lbs ea arm
Hammer Curls 4 sets of 12 ea arm for 15lbs ea arm
Cable Curls w/ Easy Bar 5 sets of 15 for 40, 40, 50, 50, 50lbs!
Rotary Calf 4 sets of 20 for 210lbs……(leftover calves from yester)
8-31-08 Chest & Triceps
Laaaaaaaaaaaaaaaaazy moment brought to you by moi! Pushups, Tricep Kickbacks, Alt. Dumbell Skullcrushers, Dumbell Flyes, Dumbell Bench and More Tricep Extensions….Abssssss
Posted in Training
Monday, September 1st, 2008
Okay so I was out of town for the weekend but I still kicked my ass while away, woohoo!!
Friday’s workout: LEGS!!!!!!!! (Still sore as of today Monday typing this)
Superset: Squats & Bodyweight Plie Squats
Squats (Weightlifting aka ALL the way down) 4 sets of 12: 85, 105, 125, 145
Plie Squats 4 sets of 25
Superset Bodywt standing calf raises & Good Mornings
Bdywt Calf Raises 4 sets of 20 ea leg
Barbell Good Mornings: 4 sets of 12 for 85lbs
Superset Leg Extensions & Bodyweight Squats
Leg Extensions: 4 sets of 12 90lbs, 100, 110!, 110!
Bodywght Squats: 4 sets of 25
Superset Bodyweight Plie Squats/Lunges & Lying Hamstring Curls
Plie Squats/Lunges 4 sets of 25
Lying Hamstring Curls 4 sets of 15 for 40lbs!
Leg Presses 4 sets of 12: 180lbs, 200lb, 220!!, 220! yaya
Traveling Lunges holding 20lb dumbells: 4 sets of 24 steps
Seated Calf Raises; 180lbs 4 sets of 15
Sorrrrrrrrrrrrre…..=0)
Posted in Training
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