superstar34’s BodyBlog

This is last night’s workout cause I"m a lazy b@stard like that. Anywho, it was awesome and kicked my @ss like usual! I kept the weights lighter because I’m doing so many reps/sets with little or no rest between sets/exercises hence an Endurance workout. =0)

Chest, Bis, Abs
Giant Set 1 (5 sets of 20)
Barbell Bench Press 50lbs
Standing Dumbell Curls 25lbs
Incline Dumbell Curls 25lbs
Machine hammer Curls 40lbs
Giant Set 2 (5 sets of 20)
Cable Crossovers 25lbs
Barbell Curls 25lbs
Push Ups
Hammer Crossover Curls 25lbs
Giant Set 3 (5 sets of 1 min)
Floor Leg Raise
Floor Crunch
Seated Knee Ups
Broomstick Twists

Today was the start of a new cycle, endurance. I thought, no problem, this is going to be easy. HEEEEEEEEEEEEELLLLLLL NO!!! Halfway through my FIRST superset I was sore already!!! This workout took 2.5 hours haha. The rest of the workout I was sweating like crazy, my face was red as an apple (yeah embarrassing but watever), and it hurrrt soooo gooood haha. I’m going to be a disabled person tomorrow, maybe I should call in sick. Okay so since this is endurance, I kept the weights relatively ‘light’ since I was doing reps of 20 on everything, yaya, here it is:

Legs
Giant Set 1 (5 sets of 20)
Weighted Jump Squats 55lbs (’landing’ below parallel then launching high as possible)
Walking Weighted Lunges (holding 20lbs total 40 steps total each set)
Leg Extensions 80, 70, 60, 60, 60lbs
Hamstring Curls (lying) 50, 50, 50, 55, 55lbs
Giant Set 2 (5 sets of 20)
Single Leg Press (Seated) 70lbs each leg 40 reps total each set
Step Ups 55, 55, 55, 85, 85lbs 40reps total each set
Sissy Squats (bodyweight)
Egyptian Walks holding 10lb plates 40 steps total each set
Giant Set 3( 2 sets of 50)
Abductor 50lbs each set
Adductor 50lbs each set
Seated Calf Raise 65lbs
Standing Calf Raise holding 10lb dumbells

Today was the last day of the Powerbuilding cycle and I did great! Again killed my record on bicep barbell curls and incline dumbell curls, woohoo!!  I’m excited cause I’m starting a new cycle tomorrow, yaya!

Here’s tonights ass kicking:

Arms
Superset 1 (5 sets of 10,10,8,8,6)
Barbell Curls 40, 40, 45!, 45!, 50!! woohoo
Dumbell Skull Crushers (Stupid incline kept getting taken) 30, 30, 40!, 40!, 40! (total wt)  
Superset 2 (5 sets of 10,10,8,8,6)
Inlcine Dumbell Curls 35, 35, 40, 40, 50!! woohoo
Weighted Bench Dips with 45lb plate on lap (15 reps each set, hold 1 sec at bottom) =0)
Superset 3 (5 sets of 10)
Alternate Dumbell Hammer Curls 17.5, 17.5.17.5, 17.5, 20lbs each arm
Straight Bar Cable Tricep Pressdown 15lbs each arm
Superset 4 (5 sets of 20)
Barbell Wrist Curls 20lbs
Dumbell Wrist Extensions 15lbs each arm

Yeah I dunno. Anywho what I DO know is that I did the cardio today on the treadmill and HOLY HELL by the way my back is sore as all hell. It feels fantastic!!

I’m excited now too cause veins are starting to come up on my forearms again and I"m seeing big greenish veins showing up in all kinda new places under the skin even saw one on my right rear delt area! Craziness. That’ll be cool to see in a couple of months when I start leaning out again more.

Tonights workout was awesome! Another personal best on deadlifts, cable rows, and barbell rows! Note to self: REMEMBER FREAKING straps!!! If I had remembered my straps, then I would have been able to go even higher! The first five sets I just ended up using hook grip which works for so long but this is not a freaking grip exercise and I’m not cleaning the weight! But I was determined to go up in weight so I found a nice guy who lent me gloves with straps around the wrist and I put them on but just wrapped the straps around the bar as well! yaya! So the last set I was able to beat my record, can’t wait to do these again WITH my trusty lifting straps!!

Back, Abs
Superset 1 (6 sets of 12,10,8,8,6, 6)
Deadlift 85, 105, 125, 145, 145, 165!! yaya
Pull Ups (Try without assist) yeah, no   95lbs asst for 6 sets of 12 reps
Superset 2 (5 sets of 10,10,8,8,6)
Bent Undergrip Barbell Rows (fairly wide) 70, 70, 80, 80!!, 90!!! yaya
Undergrip lat Pull 90lbs for 5 sets
Superset 3 (5 sets of 12)
Nylon Grip Cable Row 60, 75!, 90!, 90!, 105!! yaya
Weighted Hyperextensions 10lb plate
Superset 4 (5 sets of 20)
Straight Arm Pulldown 15lbs each arm
One Arm Row 20lbs each arm
Giant Set 1 (4 sets of 20)
Hanging Knee Raise
Reverse Crunches
Cable Crunches
Incline Russian Twist

Today’s workout was so awesome, another PR with dumbell bench!! I said I was going to break my previous record of 85lbs and I did! My chest for the rest of the workout was burning the entire time but I still had a great workout! The pushup part I had to do at home once I got meal #6 in me and my stomach settled but I did it too! Owww….And today’s workout moving around and getting my heart rate up finally loosened up some of the soreness in my legs (even though im just fine with it being there) I am also excited because I’ve already gained 5lbs when I weighed myself this morning. Although I’m sure its not 5lbs of pure muscle, some of it might be a little water weight from the creatine in the VPX stack I’m taking but my clothes (which had gotten tight from my last bout of shitty eating in beginning sept) are fitting a tad bit looser so I know there’s some muscle packed in there!!! Earlier today I walked on the treadmill on an incline for 35 mins keeping my HR around 137-145bpm. Here’s the damn workout by the by ha:

Chest, abs
Superset 1 (5 sets of 15,12,10,8.6)
Flat Bench Dumbell Press 60, 70, 80, 90!!, 90!! woohoo!
Superset 2 (5 sets of 15,12,10,8,6)
Incline dumbell press 60, 60, 70, 70, 70 hurtin!
Decline Dumbell Press 60, 60, 70, 70, 70
Superset 3 (5 sets of 15)
Explo Push Up (Push Up and try to launch your hands off the ground)  yow!!!!
Explo Push Up On Bench(Place a Bench sideways in front of you then place your hands on the edge in a push up position, then explode off the bench to try and make your body stand straight up)
Superset 4 (4 sets of 12)
Assisted Dips 110lbs assist
Kneeling Cable Flyes 50lbs
Giant Set 1 (5 sets of 1 min, burnout)
Leg Raise
Floor Crunch
Bicycles
Scissors

Okay so I just needed to sleep off that funky feeling last nite! Phew. Tonight’s workout was a royal ass kicking of my legs. The reps were higher on several of the supersets, so I kept the weights at a ‘lower’ (ha) weight, but I really pushed it on the leg presses and had some personal bests again! The weighted jump squats on the smith machine was a first and those were fun. AND they’re going to have to order a new 45 degree leg press cause I used all the weight available on that one, haha go figure. But on the leg press, since its at a different angle and you can’t do as much weight, after I got up to 290lbs my legs kinda gave out and I couldnt even press 310 until the next (and last set around) but I still did 310 for 6! woohoo. Yeah I"m going to be hurting all over again tomorrow and its going to be great! So here it is:

Legs
Superset 1 (4 sets of 12)
Jump Squat with weight on smith machine 65, 75, 85, 105! yaya (below parallel!)
Sumo Deadlifts 85, 105, 125, 145!
Superset 2 (5 sets of 20,15,10,8,8)
45 degree leg press 245, 270, 305, 335, 365 for 12!! yaya
Seated leg press 190, [230, 270, 290, 290, 310 for 6 190lbs for 12 woohoo
Superset 3 (6 sets of 20)
Leg extensions 80lbs for 6 sets burning like hell =0)
Hamstring curls (seated) 30, 40, 50, 60, 50, 50
Superset 4 (6 sets of 20)
Standing Alt calf raises Bodyweight (oww)
Seated calf machine (rotary) 190, 210, 210, 210, 210, 210
Superset 5 (4 sets of 30)
Walking lunge with weight 20lbs total 30 steps each leg 60 steps total
Egyptian walk Holding 20lbs dumbells each arm  same amt steps

So today at work we had this outing deal where my nice boss took the office (small group of women) to a chick flick movie (I dislike immensely chick flicks) but it was free so I was like what the hell. Well the movie blew, I missed out on meal #6, and I’m feeling pretty yucky in the head, and me no likey. Tonight is the closest I’ve been to feeling depressed now (and even though I"m glad to say I’m surprised to feel this way) its kinda scary cause the last thing I want to do is slip back into that black abyss of nothingness. Noooo sir. I don’t know what my deal is but I’ve decided that when I get like this (I’m fantastic at stuffing down my feelings) I just need to take a sec and figure out what the root issue is and deal with it so I can move on. Or maybe thats what I get for watching a chick flick. The cranks. ha. Anywho, actually as I’m typing this I think I"m feeling guilt for not working out tonight even though I have tomorrow off anyway and will be doing day 2 tomorrow. No big deal. Tomorrow’s a new day. Ok I feel better. No more sappy movies, either, yikes!

Today was the Shoulders, Abs workout. yaya. Good times, halfway through the workout my shoulders were burning like crazy hell, even after the first superset of clean/jerks and those dang sneaky 90 degree shoulder presses, I was hurting, it was great =0) Of course I always love cleans.

This week is a focus on powerbuilding, cause I’m advanced like that, ha.
Here it was:

Day 1
Shoulders, Abs
Superset 1 ( 5 sets of 15,10,10,8,8)
Hang Clean and Press 60lb all sets!
Behind the Neck Barbell Press (go to 90 degrees only) 55, 55, 65, 75, 55
Superset 2 ( 5sets of 12,10,10,8,20)
Leaning Dumbell Lateral 10lbs each arm oww
Barbell Upright Row 55, 65, 65, 75, 55
Superset 3 (5 sets of 10,10,8,15,20)
Machine Shoulder Press 60, 70, 80, 80, 50
Bi Lateral Dumbell Front Raise 10lbs each arm
Superset 4 (5 sets of 15,10,10,8,8)
Rear Flye Delt Raise 30, 35, 40, 45, 30
Barbell Shurgs ( In Front) 80, 90, 100, 100!, 80
Giant Set 1 (4 sets of 20)
Hanging Knee Raise
Hanging Leg Raise
Hanging Leg Raise Oblique Crunch
Hyperextensions