superstar34’s BodyBlog

I really enjoy punishing myself. Yeah I’ve got issues, but hey who doesn’t. Anywho, tonight’s leg workout was killer and I got a lot of stares with the vertical leg press and sumo deadlifts, yaya!! Anywho, the workouts this week have been taking awhile because of the way I have been doing the exercises and this week’s theme can be called "burn from hell" haha…..Anywho, I had a client this evening as well so I had to do calves afterwards…I was so suprised I let time get away from me but the first part of the workout (first 3 supersets) took about an an hour and 45mins to do! Then at my other gym I did calves but added in some jump squats on the smith machine cause I was feeling guilty I had to cut the first part of the workout short, yeah I’m nuts. Anywho. Also, (yeah wat the eff else), on the first superset I was having MY ass kicked by the weights and it was burning like hell so I was only doing reps of 12 instead of 15!!, my heart felt like I was doin sprint intervals on the treadmill, so I was thinking wat can I do to make up for this blasphemy? So I just did another set for 6 sets total, ha. Also, today I did a total of 1.5hr of cardio split up into two sessions (Elliptical, bike, treadmill).

Superset 1 (6 sets of 12x)
Barbell Squats 85lbs
Dumbell Lunges (10#) for 20lbs total
Superset 2 (5 sets of 15x)
Seated Leg Extensions (toes in) 40, 25, 25, 25, 25lbs (yikes)
Lying Hamstring Curls 40, 30, 30, 30, 30lbs
Superset 3 (5 sets of 15)
Sumo Deadlifts 85lbs for 5 sets
Vertical Smith Leg Press 75, 100, 100, 100, 100lbs each leg
Superset 4 (4 sets of 15x)
Smith Jump Squats (no wt)
Standing Calf Raise (holding 25lb plates)
Donkey Calf Raises

So today my chest is even more sore than yesterday! yaya. Today was my first day on the cutting cycle where I just felt exhausted today and was even a little dingy throughout the day. Like that kinda dingy you get when you are cutting carbs? Yeah that kind. But I’m not sure if its just because I didn’t get great sleep or the diet setting in. I’m thinking it is the latter cause I did an hour and a half again of cardio (30min treadmill, 15min bike, 45mins elliptical) and I was exhausted for the first time doing cardio even this morning. It’s weird cause this is not a contest cutting diet but nonetheless I’m lower than I have been in months on the carbs! I’m so excited cause really starting this week I’m starting to feel everything getting tighter/smaller. The biggest part being in my back, finally starting to see definition again and the abs man, they are comin back, woohooooo! =0) So tomorrow is legs and I’m going to be READY for it!!!

Holy hell. My shoulders better be hurtin tomorrow cause they were burning the entire workout tonight! And I did a PR (personal record) on dumbell shrugs, yaya!!! Today I also did 1.5hrs of cardio on the treadmill earlier today….

Superset 1 (5 sets of 15x)
Standard Seated Dumbell Press 40, 40, 30, 30, 30lbs total each set
Seated Lateral Raise 10lbs total each set
Superset 2 (5 sets of 15x)
Seated Alternate Front Raise (supinate palms at top) 7.5, 5, 5, 5, 5lbs each arm
Bent Seated Rear Delt Raise 15, 15, 15, 15, 15lbs total each set
Superset 3 (5 sets of 15)
Dumbell Shrugs 65, 75, 90, 100, 110!! woohoo
Upright Fixed Bar Row 20 (for 20 reps no 30/40available at time, 30, 30, 30, 40lbs
Superset 4 (5 sets of 1 min)
Upward Ball Toss with 4lb ball
Lateral Hold (Palms completely down)
Giant Set 1 (5 sets of 15x)
Reverse Crunch
Lying Leg Raise
Hanging Knee Raise
Floor Crunch

Yeah tonight’s workout was KILLER!!! It hurts to type, yaya!! This week is going to be a lil special as per Coach as the way some of the workouts are going to be done, the big part as to WHY this workout kicked my ASS and I had to go super light on the weights just to finish all the sets/exercises!!! Good times, I was at the big Supersport (Superdouche 24 I like to call it) but it has EVERYTHING i need to workout!! And I haven’t been there in a little over a week and I noticed a huge diff in the mirror already, esp in my waist/hips area, HELLO, i AM a female! Anywho back to the important stuff:

Chest, Abs
Superset 1 (5 sets of 15 x)
Incline Dumbell Press 50, 50, 50, 50, 45lbs
Decline Dumbell Press 50, 50, 50, 45, 45lbs
Superset 2 (5 sets of 15x) shaaaking by now…=0)
Flat Dumbell Press 45, 40, 40, 40, 40lbs
Incline Dumbell Flyes 40, 40, 40, 40, 40lbs
Superset 3 (5 sets of 15)
Decline Cable Flyes 20, 20, 20, 20, 25lbs
Assisted Wide Grip Dips w90lb assist
Giant Set 1 (5 sets of 15x)
Hanging Leg Raise
Incline Crunch
Oblique Hyperextensions Bench Crunch 15 reps each side, 30total each set holding 10lb plate
Hyperextensions

Soooo Christmas Daaay, I rode my bike with my dad and bro for a little over an hour….and last night I kicked ass on the cardio! I did a total of hour and 45 mins. The first 45mins I ran four miles just to see if I could still do it, (it was freaking easy!) never going above 5.8mph, then did a couple interval sprints for a total of 50mins on the treadmill. THEN coach MADE (=0P) me do the treacherous Elliptical (the one thing I avoid at all costs) and I did that for 55mins and it wasn’t so bad!

Today was continuation of the heavenly hell that has been known as this week’s workouts!! My legs, my abs, my back are FAREAKING sore. Anywho, I also had a new personal best on barbell curls, the most I’ve ever done before is 40lbs and I busted out 5 sets of 45lbs which has led me to conclude that I had not been pushing myself hard enough on biceps previously (gasp!!). The REASON I ended up doing 45lbs was these guys were both doing barbell curls with the 40lb barbell which I was originally going to use, so I got the bigger weight, HAHAHAHA…..Anywho, the last couple of sets I literally was stopping halfway up and then through the grace of something miraculous pushed through the reps without sacrificing form, yaya!!! (The number after each wt amt is the amt of partials.)

Superset 1 (5 sets of 12)
Barbell Curls 45lbs for 12 total for all sets!
Incline EZ Skull Crushers 45, 10, 45, 4, 45, none, 45, 4, 45, 6!
Superset 2 (5 sets of 12)
Grimmick curls with dumbells hammer grip 25, 3, 25, 4, 25, 3, 25, 3, 25, 3
Seated Overhead Dumbell Press 25, 6, 25, 8, 25, 8, 10, 30!! for 12 total
Superset 3 (5 sets of 12)
Incline Alternate Curls oww, ha (15lbs each arm, 24 reps total each set), 30, 3, 30, 3, 30, 4, 30, 3, 30 for 12 total!
Decline Dumbell Skull Crushers (Did alt. 15lbs each arm, 24 reps total each set) 15, 3, 15, 3, 15, 4, 15, 5, 15 for 12 each arm
Superset 4 (5 sets of 15) Abs should be soooore! =0P
Hanging Knee Raise
Hyperextensions
Superset 5 (5 sets of 15)
Incline Russian Twists
Floor Leg Raise
Superset 6 (5 sets of 15)
Oblique Crunch
V Ups

Is that a freaking word? Dang I need to go back to more school, this is just hilarious:

http://www.hulu.com/watch/42255/family-guy-gym-membership

Oh so far today I’ve done an hour of cardio, ran for 25mins then biked for 35mins! Later today is Arms and Abs!!
And I am even MORE sore today if that is possible!

Okay so I was really busy so here’s yester’s kick ass shoulder workout! Oh yeah as I"m typing this, I am one big blob, Ok blob is NOT a good word to use to describe oneself, I am one big "something" of soreness! Fah-reaking sore! I had two clients this morning AND BOTH of them commented on my lack of usual grace and agility (ahem) hahaha, cause I’m walking around all gimp, and they were ALSO very excited to see me this way because usually THEY are that way because of me haha, the only diff is I like it! =0P

Anywho, here’s the workout:

Superset 1 (5 sets of 12 same thing)
Overhead Y Press 40, 45, 45, 45, 45lbs
Seated Dumbell Lateral Raises 20lbs
Superset 2 (5 sets of 12)
Incline Dumbell Front Raise 10lbs
Behind the Neck Fixed Bar Press 20, 25, 25, 25, 25
Superset 3 (5 sets of 12)
Incline Dumbell Laterals 10lbs
Incline Dumbell Rear Lateral Raise 10lbs
Superset 4 (5 sets of 12)
Dumbell Military Press 30lbs
Upright Rows with Dumbell (20lbs)

Woohoo! My legs are ALREADY FREAKING hurting, it feels awwwwwwwwesome! YAYA!!! This workout took about two hours to complete, and I’d never done the reverse barbell hack squats before so those were cool! It was just pretty tiring because of having to take the weight back on and off to get the barbell back up on the rack after the hack squats! =0) I had a personal best on hamstring curls, I have only done 50lbs once before but I did that weight several times and even went up to 65lbs!! Oh yeah and all leg presses are NOt created equal, as there’s this ONE brand that I end up doing ALL the weight (365lbs) on but this weight felt even heavier than that! This was the kind where your seat moves instead of the ‘platform’. Killer! I added a little extra on the calves, the donkey raises were done with bodyweight immed. after the seated calf raises then I did 20 ‘jump rope’ jumps immed after each set and they were burning like hell at the end of each set =0) The number after each weight amt is how many partials I did at the end of each.

Legs
Superset 1 (5 sets of 12 same thing)
Barbell Squats 105, 6, 105, 4, 105, 4, 105, 3, 105lbs, 6
Reverse Barbell Hack Squats 85, 6, 85, 5, 85, 3, 85, 4, 85, 6
Superset 2 (5 sets of 12 same thing)
45 degree angle leg press 170, 10, 170, 10, 210, 8, 250, 5, 270!!lbs, 6
Alternate weighted lunges 40lbs (holding 20lb dumbells), 4 (each leg), 40, 4, 40, 6, 40, 4, 40, 12
Superset 3 (5 sets of 12 same thing)
Leg Extensions 70, NO partials!, 50, 4, 50, 6, 50, 4, 50, 6
Lying Hamstring Curls 40, 6, 50, 4, 50, 5, 50, 50, 65lbs!!, NO partials
Superset 4 (5 sets of 15 same thing)
Seated Calf Raise 45lbs, 6, 55, 4, 65, 4, 65, 4, 65, 3
Donkey Calf Raise Each set 12 raises per leg, 6 partials each leg then 20jumps after each superset!!!