superstar34’s BodyBlog

Yesterday I had the day off after that killer leg workout! Today I did cardio for 50 mins and changed it up so it wasn’t so boring! OH and my legs are SOOOO sore today! So I walked on the treadmill and alternated walking at an incline to slow jogging to full out 45 sec sprints. I also rode the stationary bike for 15 mins.

Today was a great day! I had my last full day of class and we even went through a bunch of stability, balance, and reactive exercises at the first part of the day so that was kind of like my cardio for the day! I was afraid I wasn’t going to have enough energy for legs, but I was able to bust out an awesome workout and even some PR’s! YAYA. I am going to be SOO sore tomorrow. Here it is:

Day 5
Legs
Superset 1 (5 sets of 12,12,10,10,20)
Sumo Squats on Smith Machine below 90 degrees with 2 sec pause on bottom 85, 105, 125, 135, 85lbs
Leg Exetensions 80, 90, 100, 110!!, 80lbs
Superset 2 (5 sets of 10,10,8,8,20)
Smith Front Squat with feet 6 inches apart 55, 65, 85, 85, 55lbs
Hamstring Curls 40, 50!!, 65!!, 65!!, 40lbs
Superset 3 (5 sets of 10)
Seated Leg Press 190, 210, 230, 230, 230lbs !!
Weighted Jump Squats with medicine ball or plate in freestanding position 10lbs
Superset 4 (5 sets of 20) 40 Steps total each set!!
Egyptian Walk 50lbs
Lunges 20lbs total and total leg burning/shaking/yada yada goodness =0)
Superset 5 (5 sets of 20)
Donkey Calf Raises 45lbs
Single Machine Calf Raises 30lbs

So today was day 2 of class and it was grrrrrrrrrreat. Yeah that was corny. Anywho, today I had the day off from lifting but today I did cardio on the treadmill for 45min (145bpm!) and talked with a fellow trainer during the walk which made it go OH so faster. Since I just LOVE caahdio. =0)
I don’t know if its the combination of the past weeks endurance type workouts and the consistent cardio sessions, with the moving around a lot more during the day (hello NO MORE sitting at a damn Desk all day) but I kinda eat a shitelode of food throughout the day but I am SOOO hungry even though I’m eating every 2 hours!! And I’ve noticed for sure from last weeks workouts that my skin is finally getting that ‘thinned out’ feeling again, hard to explain….but watever it feels better! Anywho, its not even 9pm as I’m typing this and I"m EXHAUSTED (in a good way) and STARVING, imagine that!! Well anyway, I can’t wait till tomorrow cause its my fave: LEGS!!!

yaya

I just realized that I have posted 100 blogs. I should get a cookie, no wait, a star or some Orbit Gum would be better. Damn I keep that company in business. Anywho!!!!!!!  Today was absolutely exhausting but I loved every minute of it, except for the shitty traffic, which I never do so I HATE it. Feeling like being herded like cattle. Wow I’m ADD right now. FOCUS!!! So today I did cardio on the treadmill (with 1min sprints at 8.5mph each 10 for a total of 4 sprints) for 45mins total. Then the arms workout, short but good. AND I had some personal bests on the bicep barbell and dumbell curls, and the triceps-shite on everything!! AND I had my FIRST client today, and I kicked her ass! haha not really but it will prolly hurt when she laughs tomorrow. =0)

Arms
Superset 1 (5 sets of 10,10,8,8,20)
Barbell Curls 30, 40, 40, 45!!, 30!!lbs
Flat Barbell Skull Crushers 30, 40, 40, 45!, 30lbs
Superset 2 (5 sets of 10,10,10,8,8)
Incline Dumbell Curls 30, 35, 40, 40, 45!!lbs
Incline Dumbell Skull Crushers (wt amt each arm) 10, 15!, 15!, 15, 15!lbs each woohoo
Superset 3 (5 sets of 10)
Machine Hammer Preacher Curls 30, 40, 50!, 60, 70!!lbs
Lying Rope Cable Skull Crushers 40, 50, 60!, 70!, 70!!lbs

Tonights workout was really kickass. Now I need to get my ass to bed cause I have to get up freaking earrrly cause I have my classes to go to for 24, I’m really happy about that! yaya.

Superset 1 (5 sets of 12,12,10,10,8)
Undergrip Barbell Rows (Superset 15 upright Shrugs) 70, 85, 85, 100!, 100!
Assisted Pull Ups 100, 100, 90, 90, 90lbs assist
Superset 2 (5 sets of 12,12,10,8,20)
One Arm Dumbell Rows (2 sec pause at the top) 25lbs each arm
Wide Grip Lat pull (superset narrow grip behind the head for 10 more) 70, 70, 85, 85, 105, 105lbs
Superset 3 (5 sets of 12)
Straight Arm Decline Dumbell Pullover 30, 35, 40, 40, 40lbs
Hanging for 1 min at 5 sets (off of asst pullups)
Superset 4 (5 sets of 20)
Incline Leg Raises
Hanging Leg Raises
Superset 5 (5 sets of 20)
Floor Crunches
Scissors

Today I started back on the good ole mass building again and it was a good workout despite the fact I was felt weak as f*CK cause I was HUNG OVER. Yeah hung over. I’m cringing as I type this cause I know I’m going to hear it from the coach. BAD CHRISTEN!!!! Well at least I didn’t get arrested or pulled over like earlier this year so thats a plus! No seriously, I went overboard on the glasses of wine being out with the girls. Unfortunately I got in a fight with a certain person and spent the rest of the night trying to forget about it and them. Mission accomplished. But the shitty thing is drinking alcohol breaks down muscles so not very productive way for me to deal with that!!! SOOOOO nuff of my bitchin, whats the solution? No more alcohol pour moi. SO anywho, despite feeling weak as hell I was able to bust out a productive workout. The weight is heavy again and a little bit more rest between supersets. And I busted out a set of the captain americas and did the rest hanging leg raises.

Day 1
Chest, Abs
Superset 1 (5 sets of 10,10,10,,8)Drop Set for 20 on last
Flat Dumbell Press 60, 70, 80, 90, 50lbs
Incline Dumbell Press 60, 70, 70, 70, 50lbs owwww =0)
Superset 2 (5 sets of 10,10,10,10,20)
Decline Dumbell Press (wide grip) 60, 60, 70, 70, 50lbs
Flat Dumbell Flyes (Carefully of course) 50, 50, 50, 50, 40lbs
Superset 3 (5 sets of 12)
Machine Chest Press (Cables being hogged) 70, 70, 70, 85, 85lbs
Machine Flyes (AND smith being hogged) 50, 50, 60, 60, 60lbs
Superset 4 (5 sets of 20)
Captain Americas 1 set of kick my @ss and then 4 sets of hangin leg raises
Incline Sit Ups
Superset 5 (5 sets of 20)
Russian Twists
Reverse Crunches

Tonight’s workout was badass. Now that I’m an official 24hr employee yaya, I can go to any freaking gym. This morning I went to the new hire orientation (cough *brainwashing* cough) =0P and did my cardio on the treadmill afterwards. That gym was a sport and was freakin nice. Then tonight I got the fantastic idea to go to this supersport 24 all my friends have been raving about and yeah, it was pretty freakin awesome. Saw a bunch of people I havent seen in forever and saw some equipment I’ve actually never even seen before. They had this freakin ’stretch cage’. Good times. Bad thoughts. Yeah I"m a sicko. Anywho, Tonight was back and abs and I absolutely killed my back. Its feeling lovely and sore already. There was no rest in the entire workout cause uh the goal here is fatburning people. Here it was:

Giant Set 1 (5 sets of 15)
Wide Grip Lat Pull 75lbs (1 sec hold at ‘bottom’)
Straight Arm Dumbell Pullovers 25, 30, 35, 35, 35lbs
Seated knee ups
Floor sit ups
Giant set 2 (5 sets of 15)
One arm cable row (freestanding position) 25lbs each arm (squatting)
Undergrip fixed bar row 60lbs
Bicycles (2 min)
Leg Raises (floor position)
Giant Set 3 (5 sets of 15)
Narrow grip assisted pull ups 90lbs assist
V grip lat pull 75lbs owwww (1 sec hold at bottom)
Russian twists
Broomstick twist (vacuum)

I’m just now entering yesterday’s workout cause I’m laaaaaaaazy. Just kidding. I went out with friends that I haven’t seen in forever and it was a blast. Anywho this workout is continuation of the el fat burning, and the workouts have been going really well. I have definitely lost a good amount of water weight for sure. My changes are always most apparent around my waist area, and I’m startin to see my abs again, woohoo! oh and earlier yesterday morning I got up at the buttcrack of dawn and walked on the treadmill for 45mins keeping the heart rate at 145bpm. Oh and thank goodness all I did was walk because even after that my ’second day’ leg soreness set in….omg I looked like a disabled person walking around for the rest of the day soooooooooo sore. Love it!!!!!!!!!!

Chest, abs
Giant set 1 (5 sets of 15)
Flat Dumbell Press 40lbs
Assisted Dips 60lbs assist
Reverse crunches
Incline crunches
Giant Set 2 (5 sets of 15)
Incline dumbell flyes 40lbs
Decline dumbell flyes 40lbs
Hanging knee raise
Seated knee ups
Giant set 3 (5 sets of 15)
Decline push up (feet up on a higher platform)
Isometric Ball Squeeze 10lbs
Exercise ball crunch
Exercise Ball Crunch with a twist

Tonights workout was a lot of fun. Its a continuation of the el fat burning so I keep the weights lighter and theres no rest in between exercises and no more than 20-30sec (if any) between supersets. Doin the abs within the workout as compared to at the end has been kickin my ass as well, of course I always will welcome a good as kicking. yaya. Here goes:

Shoulders, arms, abs
Giant Set 1 (5 sets of 20)
Arnold dumbell press 20llbs each arm
Seated lateral raise 5lbs each arm
Hanging knee raise
Bicycles (2 min)
Giant Set 2 (5 sets of 20)
Seated alternate front dumbell raise 5lbs each arm
Seated Bent Over rear dumbell raise 20lbs
Incline Sit Ups
Russian Twists w 10# ball
Giant Set 3 (5 sets of 20)
Seated alternate dumbell curls 12.5lbs each arm
Incline skull crushers 40lbs
Lying leg raises
Floor crunches
Giant set 4 (5 sets of 20)
Cable V Bar tricep press down 10lbs each arm
Machine preacher curl 10lbs each arm
Hyperextensions 5lb plate
Cable crunches

So yesterday morning while I was out of town I was a good girl (for 45 mins haha) and ran around the neighborhood straight for 25mins then the rest of the 20 mins I ran intervals of brisque walking and sprints. And it was really hilly so that was an addition to the intensity. Anywho, tonights workout KICKED @SS!! I absolutely loved it. These workouts this week are a continuation of fatburning exercises so the weights are lighter, the reps are quicker but controlled and there’s no rest between exercises and no more than 30 sec rest between each superset. I think I freaked out all the guys out too that were there so that was awesome, hahaha. Here it was:

Legs
Giant Set 1 (5 sets of 20)
Parallel Smith Squats (pause bottom for 2 count) 85, 75, 65, 65, 65lbs
Lunges 20lbs 40 steps total each set
Leg Extensions 60lbs
Seated Hamstring Curls 50, 50, 50, 55, 55lbs
No rest
Giant Set 2 (5 sets of 20)
Step Ups 65lbs 40 steps total each set
Kneeling Donkey Kick Raise
Egyptian Walk holding 2 25lb plates 40 steps total each set
Abductor 60lbs
No rest
Giant Set 3 (5 sets of 20)
Adductor 50lbs
Standing Machine Calf Raise 50lbs
Tibialis Anterior Raise 190, 190, 190, 210, 210lbs
Jump Squats (On smith machine, no extra weight added) owwww…….crawl home =0)