superstar34’s BodyBlog

Today was my first day being temporarily unemployed till i start my new job and it was weird, but good weird! Right now as I’m typing, I’m fighting to keep my eyes open, ha I did cardio this morning for 45mins and then kicked my ass tonight after I got my first 5 meals in me yaya. This workout was superset AND reps HELL so I kept the weights lighter so uh, I could get through the whole workout! My upperness is going to be effing sore tomorr. Good times:

Shoulders, Arms, Abs
Superset 1 (5 sets of 20)
Seated Dumbell Press 20lbs each arm
Seated Lateral Raise 5lbs each arm
Superset 2 (5 sets of 20)
Seated Rear Delt Raise 10lbs each arm
Seated Alternate Front Dumbell Raise 10, 10, 5, 5, 5lbs each arm
Superset 3 (5 sets of 20
Incline Hammer Curlsn12.5lbs each arm
Incline Dumbell Skull Crushers 10lbs each arm
Superset 4 (5 sets of 20)
Seated Concentration Curl 12.5lb each arm
Single Overhead Dumbell Tricep Extensions 10lbs each arm
Superset 5 (5 sets of 20)
Barbell Curls 25lbs yikes!
Tricep Bench Dips with 45lb plate on lap owww
Superset 6 (5 sets of 30)
Floor Crunches
Floor Leg Raises

So yesterday and today I felt like a big ass bruise and was walking around like a gimp person, it was great. Like I always say, I absolutely love the pain of getting up, sitting down, and moving around when you’re reeeeally sore all over. It’s f*cking fantastic. I will NEVER get tired of this feeling. Yeah I’m nuts, get over it. Anywho, back to yesterday. I walked on the treadmill on incline for 45mins keeping the HR around 145bpm. Today I was all out of my element with having my shite together cause it was my last day at work so I forgot my damn workout. *shaking head* NOT GOOD. Anywho, So I knew I was doing superset hell of chest back and abs but no clue wat exercises I was doing. So I ended up winging it and having a good workout. Hopefully the coach will approve. =0)

Superset 1 6 sets of 12, 10, 10, 8, 8, 20
Flat Dumbell Press 60, 70, 80, 90!, 90!, 60lbs  yaya (i WILL get to 100lbs!)
Dumbell Bench Rows 25,25, 30, 35!, 35!, 30lbs each arm
Superset 2 5 sets of 12, 10, 10, 10, 15
Incline Dumbell Press 60, 70, 70, 80, 60lbs
Dumbell Bent Flyes 20, 16, 16, 20, 16lbs total wt
Superset 3 5 sets of 12, 10, 10, 10, 15
Machine Chest Press 70, 80, 90!, 100, 80lbs
Squatting Cable Alt. Rows 40, 50, 60, 70, 50lbs each arm
Superset 4 5 sets of 20
Cable Crossovers 15, 20, 20, 20, 20lbs
Alt Cable Straight Arm Pulldowns 15, 20, 20, 25, 25lbs each arm
Superset 5 5 sets of 20
Leg Raises
Bicycles
Reverse Crunches

Last nite’s workout was awesome! AND my legs are even MORE sore today (Monday) than they were yesterday after Saturday’s Superset Hell Legs workout =0) My back and triceps are already very sore from yesterday. I was hangin with the fam so I was able to workout at my ole hometown 24hr gym, good times. Here’s how the ass kicking went:

Day 3
Back, Tris, Calves
Superset 1 (5 sets of 20)
Standing Calf Raise 70, 70, 70, 70, 85lbs
Seated Calf Raise (Rotary) 180, 180, 180, 180, 180lbs
Superset 2 (6 sets of 12,10,10,8,8,15)
Barbell Rows (Overgrip and wide) 60, 60, 70, 70, 80, 80lbs!!
Straight Arm Dumbell Pullover (be careful) 30, 30, 35, 35, 35, 35!
Superset 3 (5 sets of 12,10,8,8,15)
Undergrip Lat Pull 60, 70, 70, 70, 70lbs
Incline Cable Skull Crusher 40, 40, 40, 45!, 45lbs!
Superset 4 (5 sets of 15)
Assisted Pull Ups 110lbs assist hold for one sec on ‘top’ of pullup
Overhead Cable Rope Press
Superset 5 (5 sets of 20)
Machine V Grip Rows 60, 60, 60, 60, 60lbs
One Arm Cable Pulley Tricep Pressdown  25lbs each

Holy hell my legs are going to be sore tomorrow =0) At first I was feeling a little shitty at the beginning of the workout cause my stubborn ass stayed up reeeeally late and then got up reeeeally early (7:30am wat its the weekend) and then only got about an hr nap but watever I kicked ass and even went up for a new PR on deadlift!! Woohoo! I wasn’t quite sure wat coach wanted for my squats so I did jump squats again cause I had a retarded moment and forgot to ask wtf I was supposed to do. So yeah my legs felt like jelly by the end of Superset #1!! yaya Man I love it when dudes freak out and just stand there when I’m lifting/squatting/jumping,  hahahahaha……

Legs
Superset 1 (6 sets of 15,12,10,10,8,20)
Smith Jump Squats (jump high as possible ‘land’ just below parallel immed launch upward) 65, 65, 75, 75, 85, 55lbs
Leg Extensions (Toes inward) 80, 70, 60, 60, 60, 60lbs
Superset 2 (5 sets of 12,10,10,8,20)
Sumo Deadlift 85, 105, 135, 155, 165!, 175!!lbs for 6reps woohoo!!
Walking Barbell Lunges (Or fixed bar, lift your toes up on every step) 30lbs 40 steps total each set
Superset 3 (5 sets of 20)
Seated leg press (Bring feet 4 inches apart from each other and move feet 3 inches below normal position on peg board) 190, 170, 170, 170, 170lbs
Lying hamstring curl (Toes in) 30, 30, 30, 35, 35lbs
Superset 4 (5 sets of 20)
Egyptian walk (Fixed Bar on back) 50lbs 40 steps total each set
Jump Squats (Try to get as much height as possible) yeah not much height on these cause my legs were jelly by this time….

So today (pretend its Friday) I woke up and it has been sooo hard the past couple months getting up in the morning as I’m always exhausted but have to get back into the groove of getting up at the buttcrack of dawn again! So anywho, did the cardio at home, my boxer workout for 45mins…..

This evening I went out with my girlfriends after work and then to a party (brought my own food, I was good) and had an absolute blast. My problem last year when I trained my ass off I NEVER went out. AT ALL. I refuse to do that again.

Today I handed in my 2 weeks notice at work and it was a fantastic feeling! Anywho, this weeks emphasis is on Superset Hell or Madness as the coach calls it. Even though I’m doing even higher sets than usual the reps each ’set’ are on the lower side so I am back on pushing the heavy weights again and tonight was awesome. I had that burn you get from endurance workouts like last week but am kicking my butt cause I’m still pushing really heavy weights to get that hypertrophy deal going. yaya. Here it was:

SUPERSET MADNESS

Day 1
Chest, Bis, Abs
Superset 1 (6 sets of 10,10,10,8,8,20)
Flat Bench Press (Wide Grip) 50, 60, 70, 80, 90!, 50 yaya
Barbell Curls 35, 35, 40, 40, 25
Superset 2 (5 sets of 12,10,10,8,15)
Incline Dumbell Press 60, 70, 70, 80, 50
One Arm Dumbell Preacher Curl (over incline bench) 17.5, 20, 20, 22.5! lbs each arm
Superset 3 (4 sets of 10,10,10,10)
Flat Dumbell Flyes (No decline available so switched it up) 50, 50, 50, 60
EZ Curl Bar 30lbs all sets
Superset 4 (4 sets of 20) this superset done with no rest at all just controlled and continuous….
Kneeling Cable Crossovers 20, 15, 15, 15
Straight Bar Cable Curl (Reverse Grip) 15, 10, 10, 10lbs each arm
Superset 5 (5 sets of 15)
Hanging Leg Raise
Hanging Leg Raise w Twist
Superset 6 (5 sets of 15)
Weighted Crunches
Incline Crunches

So today (only cause my coach told me to, ha) I did one hour of cardio walking on the treadmill keeping my HR around 145bpm. I always bitch about doing cardio cause its so boring but always feel great during and afterwards. Anywho, THEN I filled out my NEW HIRE paperwork to start my new job as a personal trainer at 24HR Fitness! WOOHOO! I’m so excited, my goal this past year has been to be training clients by the end of the year, goal ACCOMPLISHED! I cannot wait to hand in my two weeks tomorrow, yaya!!!!!!!! FINALLY, what I was put here on this earth to do, Kick peoples asses-I mean train people. =0)

This mornin’ I got up and did my cardio at home like a good girl (and yesterday too by the by) for 35mins….Tonights workout was killer in that my shoulder were burning the entire time and then to top it off with clean/jerks at the end ha….anywho I got my Versa Gripps gloves which I’m excited about for when I get back on the heavy weights again. I’ve never used gloves (gloves are for pansiesm, ha) and only have used my good ole plain weightlifting straps for back in the days of weightlifting but they are only good for pulls/deadlifts movements…..Holy crap I"m exhausted Here’s todays:

Shoulders, Arms, Abs
Giant Set 1 (5 sets of 20)
Arnold Dumbell Press 30lbs
Standing Lateral Raises 10lbs
Incline Fixed Bar Front Raise 10lbs
Isometric Lateral Hold 10lbs
Giant Set 2 (5 sets of 20)
Medicine Ball Toss (1 min) 8 lbs
Alternate Dumbell Front Raise 10lbs
Bent Rear Delt Raise (Dumbells) 10lbs
Powerclean and Press (Bar) 40lbs
Giant Set 3(5 sets of 1 min)
don’t let the feet touch the floor
Leg Raises
Bicycles
Crunches
Crunch with Twist!

Yesterday I had the day entirely off and I spent that time getting over being sick and sleeeeping. Blessed sleep! TODAY was ass kicking Day #5 of the Endurance cycle and it was great fun. I ran through this workout in about 1hr 45mins with no rest between exercises in each superset and only about a 20sec rest between each superset if any….my endurance is better than ever, all that Lance Armstrong biking has really paid off! ha….Anywho, I’m really excited cause as I’m shedding a bit of water weight/fat I’ve accumulated over the months of jacking around (dietwise) I’m starting to see veins in all these new places, now I REALLY feel like Shehulk as the coach says,ha. Here’s today’s:

Giant Set 1 (5 sets of 20)
Incline Dumbell Press 50lbs
Undergrip Lat Pull 90, 80, 80, 70, 70
Flat Dumbell press 50lbs
One Arm Cable Row 15lbs each arm

Giant Set 2 (5 sets of 20)
Decline Cable Press 20lbs
Bi Lateral Dumbell Rows (Bent Position) 30lbs
Flat Cable Flyes 20lbs
Undergrip Machine Row 50lbs

Giant Set 3
(Repeat Abs from day 2)

Since yesterday I’ve been kinda sick so I took the evening off yesterday and slept the first half of the day, and I felt waaay better. I NEVER get sick so it’s really annoying when it does happen. Nothing some good sleep won’t fix! Today was day 3 of the endurance phase I’ve been doing and earlier today before this workout I walked on the treadmill for 40mins of cardio keepin the HR around 145 as usual. I felt waaay better after the cardio for sure. Then tonight was a nice long endurance workout, with lighter weights and no rest between any of the sets/exercises, keeping my HR up the whole time around 145ish:

Giant Set 1 (5 sets of 20)
Behind the Neck Lat Pull 60lbs
Behind the Neck Barbell press (Smith)
One Arm Dumbell rows 25lb each arm
Leaning One Arm Dumbell Lateral Raise 7.5lb each arm
Giant Set 2 (5 sets of 20)
Assisted Pull Ups (Wide Grip) 110, 110, 125, 125, 110
Alternate Dumbell Front Raise 10lbs ea arm
Machine Cable Row (V Grip) 60lbs
Upright Rope Rows (Cable) 40lbs
Giant Set 3 (5 sets of 20)
Champion bar Lat Pull 60lbs
Rear Pec Dec Flye (palms down 40lbs
Decline Straight Arm Dumbell Pullovers 25lb dumbell
Bent Rear Lateral Raise (Dumbell) 10lbs total
Giant Set 4 (5 sets of 1 min)
Hanging Leg Raises
Hanging Knee Raises
Incline Russian Twist
Hyperextensions