superstar34’s BodyBlog

Last night’s workout!!!!

Back
Giant Set 1 (4 sets of 15)
Bent Undergrip Barbell Rows 60, 60, 70, 70lbs
Wide Grip Assisted Pull Ups 90lbs assist
Straight Arm Cable Pulldown (standing upright position) 20, 20, 30, 30lbs each arm
Giant Set 2 (4 sets of 15)
One arm dumbell row 25lbs each arm
Undergrip lat pull down 60, 75, 75, 75lbs
Hold Lat Pose (1 min)
Cardio After: Recumbent Bike 45 min Hill Program level 10)

Today I was having fun being lazy chillin with the fam post Turkey Day and I was dreading the cardio. Today was an off day from lifting but one hour of cardio. Yikes. I wasn’t really into the idea of driving to the local gym for boring cardio so I was like, outside!! What a freakin concept. So, for the first 30mins I ran approx. 3 miles (really slow, keeping the HR down around 145)around the neighborhood, then the next 15 mins I ran sprint intervals, then the next 15 mins on the basketball court I did traveling lunges, pushups, crunches, sprints and then crawled home!! Nah, I felt great afterwards even though it took forever to get my ass off the couch haha!

Woohoo! YES I worked out today and I’m happy about that! I ate meal #1 then went to the gym to do the workout since the gym closes early and well, had to go hang with the family! So I had a good workout surprisingly even though I’m not a fan of lifting in the mornings, I think it was still a great workout cause the programs are focused on volume rather than weight. For cardio I did do a bit of walking around the neighborhood! I did eat really well, not stuffing myself and didnt have any rolls, butter or sugar, but I did have one full piece of pumpkin pie mmmmmmmmmmmmm (slight sugar coma) haha:

Day 3
Shoulders, tris, abs
Giant set 1 (5 sets of 20)
Seated fixed bar military press 40, 30, 30, 30, 30lbs
Hang cleans 40lb barbell
Seated Dumbell Lateral Raises 8lbs each arm
Giant set 2 (5 sets of 20)
Seated Alternate Front Dumbell Raise 5lbs each arm
Medicine ball toss
Bent rear delt raises on 30 degree incline bench 10lbs each arm
Giant set 3 (4 sets of 20)
Incline fixed bar skull crushers 40, 40, 35, 35lbs
One arm concentration press down with pulley 7.5lbs each arm
One arm overhead dumbell extensions 10lbs each arm
Giant set 4 (4 sets of 20)
Floor Leg Raises
Leg Raises with Hip thrust upward on flat bench
Floor crunches
Hyperextensions

With typing these workouts in!! Yeesh!

Anywho this is yesterdays workout which was way fun and had me sweatin like crazy with the no resting the entire workout! Afterwards I did the treadmill on 15 incline for 30mins keepin the HR around 145bpm. And I didn’t do abs cause I was late on my workout and I was starving by the end of the workout!!!

Chest, bis, abs
Giant set 1 (5 sets of 20)
30 degree angle incline dumbell press 50, 40, 40, 40, 40lbs
Decline flyes (did decline cable flyes, no dec bench in this gym) 15lbs total each set
Incline hammer curls 12.5lbs each arm
Single arm machine preacher curls 15lbs each arm
Giant Set 2 (5 sets of 20)
Flat dumbell press (outside presses only) 40lbs
Incline dumbell flyes 40lbs
Alternate dumbell curls (pronation to supination) 12.5lbs ea arm
Reverse cable curls (straight bar) 7.5lbs each arm
Giant set 3 (5 sets of 20) Did these at home after meal 6 settled
Floor leg raise
Reverse Crunches
Floor Crunches
Oblique Crunches
Cardio: 30mins on treadmill

Today’s workout effing kicked @ss!!! Of course I love working out legs the best but there were some exercises I havent done in awhile (leg press, hack squats) and I was at a new 24 for the night which changed it up a bit!!  I always love the challenge of a new gym, not knowing where everything is at first at having to be resourceful. However I was able to charm my way through working in with ppl (guys) so I didnt have to mess up any of my supersets, yaya!

Day 1
Legs
Giant set 1 (5 sets of 20)
Sumo Smith Squats 65lbs all sets (slow/controlled)
Single Leg Extensions (toes out) 35, 35, 30, 30, 30lbs each leg
Lying Hamstring Curls 45lbs all sets
Giant Set 2 (5 sets of 20)
45 degree leg press 95lbs all sets
Hack squat 70, 50, 50, 50, 50lbs
Walking weighted lunges (toes up the whole time) 10lb each arm
Giant set 3 (5 sets of 20)
Jump Squats (Bdy wt) Holy hell
Mountain Climbers (20 each leg)
Alternating side lunges (bdy wt)
Giant Set 4 (5 sets of 20) Also did Bodyweight squats in diff stances in btw supersets…masochist i know….
Donkey calf raise
Single standing calf raise (standing machine) 30lbs
Seated calf raise 45lbs
Tibialis anterior raise 45lb

I never thought I’d hear myself say this, but I have a new favorite cardio machine. Yeah that was hard to say ha. I’ve been workin out at the new local 24hr supersport gym (faaancy) and they have all this newfangled equipment including this really cool line of treadmills that have an insane incline level up to 30! It felt like I was freaking climbing a mountain! So anyway, I did walked on this treadmill on various incline levels from 12 to 30 and ran 1 min sprints throughout the entire workout for an hour!

Tonights workout was a lot of fun, I love doing cleans, especially when you do them one right after another, traditionally 15 reps is an insanely large amount of reps but for this workout they are used in the fat burning workout so I just used the bar. Anywho, I split up my cardio cause last time I did the sprints I was barely making them at the end of the workout. This time I did 15mins in the beginning and the remaining 20mins at the end and it worked out perfect. Got my heart rate up perfect for the workout and then got done in enough time for meal #6 immediately afterward! Oh and I tried out this ab machine at the gym I"ve been wanting to, its this deal where you actually get to throw med balls into this basket and they come back to you as you come back all the way up, I kept my arms extended and felt the stretch at the bottom and came up tightening the abs and breathing out, kicked my ass!! yaya

Cardio: 1 min sprints at 8.0mph @ 2.0 incline 2min @ 3.0, repeat for 15 min
Giant Set 1 (4 sets of 15)
Power C’s (Men’s Bar)
Incline Cable Flyes 25lbs
Undergrip Barbell Rows 65lbs
Incline One Arm Dumbell Rows 17.5, 17.5, 20, 20lbs each arm
Giant Set 2 (4 sets of 15)
Decline Cable Flyes 20lbs
Machine Chest Press 70lbs
Wide Grip Assisted Pull Ups 90lbs assist
Decline Dumbell Pullovers (with 30lb dumbell)
Giant Set 3 (4 sets of 20)
Leg Raises
Crunch with twist on exercise ball
Crunches on exercise ball
Hyperextensions
Giant Set 4 (4 sets of 20)
Russian Twists
Incline Leg Raises
Ab throwing thingy!  
Cardio: Walking at incline 18-21 for 20mins (awesome treadmill)

yaaay my fave workout day! This workout today kicked my freaking ass, and I absolutely loved it. I did some new stuff, well at least stuff I haven’t done in a long time and a couple times I felt like my heart was going to explode! ha. Good times. The reason why is cause this week is ‘el fat burning’ week so the weights are a tad bit lighter than usual but there is no rest between exercises on each superset. I ended up doing sprints last in the parking lot and those hurt like hell cause I felt like (once again) my calves were going to explode. Lots of exploding feelings going on, yaya.

Giant Set 1 (4 sets of 20)
Jump Squats (Going for distance and height like you would lunges propel forward)
Lunges (w 17.5lb dumbells, 15lbs not available!)
Step Ups 45lbs (Alternating 40 steps total)
Wall Sits (1 min 20 sec) holy hell ow =0)
Giant Set 2 (4 sets of 20)
High Knees in Place (1 min)
Squat With Knee Ups (BW)
Mountain Climbers (20 each leg = 40 total)
Jump Lunges (BW)
Giant Set 3 (4 sets of 4)
40 meter sprint
Side to side lateral movement 40 yards down 40 back
Giant set 4 (4 sets of 20)
Seated Calf Raises 40lbs
Standing Calf Raises 40lbs

Tonight’s workout was awesome, but I had a slightly retarded yet productive ‘moment’ tonite. I did extra sets when I shouldn’t have! Doh!! The first two supersets I did 5 sets of 20!! I had a moment where I was like wow this is taking forever and then I looked at my sheet again when I was on superset #3 and there ya go. Anywho, the workout was great and cardio wasn’t bad either. Here goes:

Back, Shoulders, tris
Giant Set 1 (5 sets of 20)
One Arm Dumbell Rowsn 20, 20, 20, 25, 25lbs each arm
Seated Dumbell Lateral Raises 7.5lbs each arm
Wide Grip Champion Lat Pull 60, 60, 60, 75, 75lbs
Seated Alternate Front Dumbell Raises 7.5lb each arm
Giant Set 2 (5 sets of 20)
Overgrip barbell Rows 40lbs
Seated Dumbell Arnold Press 30lbs
One Arm Cable row 20lbs each
Rear Cable Lateral Raise 20lbs
Giant Set 3 (4 sets of 20)
Incline Fixed Bar Skull Crushers 40lbs
Decline Fixed Bar Skull Crushers 40lbs
Incline Russian Twists
Reverse Crunches
Giant Set 4 (4 sets of 20)
Bi Lateral Tricep Dumbell Kickback 10lb each arm
One Arm Overhead Dumbell tricep Extensions 17.5lb dumbell
Captain Americas Yikes trying still Grrrr!
Hanging Knee Raise
Cardio: Recumbent Bike (Rolling Hills Level 10) 35 min

So we’re back on the el fat burning program and I’m very happy with that. =0) Fat blows. Anywho, tonights workout kicked my ass, ESPECIALLY the running part. Since I SO love running. *extreme eye roll* ha. I always silently bitch about running but I always feel great afterwards. So I kept the weights lighter and no rest in between the exercises.

Chest, Bis, Abs
Giant Set 1 (5 sets of 20)
Incline Dumbell Press 50lbs
Incline Dumbell Curls 30lbs
Flat Push ups
Dumbell Preacher Curl 12.5lbs each arm
No rest
Giant set 2 (5 sets of 15)
Flat Dumbell Flyes 50lbs
One Arm Dumbell Concentration Curls 12.5lbs each arm
Assisted Dips 90lbs assist
Barbell Curls 25lbs
Giant Set 3 (4 sets of 20)
Hanging Leg Raises
Captain Americas (tried best I could)
Incline Sit Ups
Reverse Crunches
Cardio: 1 min @ 8.0 on 2% incline and then 2 min cool down a @3.5 repeat for 35 min!!