superstar34’s BodyBlog

Yeah did these last night and I’m getting progressively MORE sore throughout the day, LOOOOOOOOOOOOvely!! =0)

Legs
Giant Set 1 ( 4 sets of 20)
Squat Jumps DP Done on smith machine owwww =0)
Walking Side Lunges 521 20lbs
Mountain Climbers (1 min)
Giant Set 2 (4 sets of 20)
Step Ups 521 85lbs each leg (Done on smith with small plyo step)
Egyptian Walks (40 steps each) 20, 20, 20, 50lbs! woot!
Backwards Lunge 521 holding 10lb dumbells
Giant Set 3 (4 sets of 20)
Single Leg Extensions DP 25lbs each leg
Lying Hamstring Curls DP 40lbs
On all fours donkey kicks (60 kicks each leg)
Giant Set 4 (4 sets of 20)
Seated Calf Machine DP 45lbs owwwww
Standing Calf Machine 521 35lbs
Toe Raises (1 min) Bodyweight

Day 1 Chest, ABS which was TODAY cause I’m busy as ……yeah busy.

Anywho yester’s workout was fantastic, 45mins of cardio in the morning and arms in the afternoon before the PM asskickings. I even had a personal best on the preacher curls/sup curls yaya! And TODAY i had a personal best on FLYES!! woohoo!!

Arms, Abs
Giant Set 1 (4 sets of 12,10,10,20)
Incline Hammer Curls SCI
Incliine Dumbell skull Crushers DP
One Arm Dumbell preacher curl 521 15, 20, 22.5lbs!!, 15lbs each arm
Tricep Dips with 45lb plate (no machine this gym) (reps of 20 each set)
Giant Set 2 (4 sets of 12,10,10,20)
Bi Lateral Supination Curls DP 35, 40, 45!!lbs, 35lbs (total)
U Bar Tricep Cable Pressdown 521 30, 40, 40, 30lbs
Hanging Leg Raise (20) DP
Hanging Oblique Twist DP (20)
Giant Set 3 (4 sets of 20)
Incline Crunch Dp
Hyperextensions DP
Floor Leg Raise 521

TODAY’s Personal Butt Kicking:

Chest, Abs
Giant Set 1 (4 sets of 10,10,8,20)
Incline Dumbell Flye 521 40, 50, 60!!, 40lbs
Flat Dumbell Press DP 50, 60, 70, 50lbs
Exercise Ball Crunch w 10# weight DP
Giant Set 2 (4 sets of 10,10,8,20)
Decline Dumbell Flyes 521 55, 60, 60, 50lbs
Cable Flyes (No asst dips) 25lbs
Incline Leg Raise DP (20)
Giant set 3 (4 sets of 20)
Push Ups DP HOLY HELL haha
Hanging Knee Raise 521
Floor Crunch DP

I beat the shite out of my back tonight, its already starting to get sore!! Here’s the madness, off to some me chill time now thank you very much!!

Back 1hr 45mins
Superset 1 (5 sets of 15)
Wide grip Lat Pull DP 60, 60, 60, 75, 75lbs
Undergrip machine Row SCI 55, 55, 55, 70, 70lbs
Superset 2 (5 sets of 20)
One Arm Row DP 25lbs each arm
Bent Straight Arm Cable Pulldown DP 20, 20, 20, 30, 30lbs each arm
Superset 3 (4 sets of 15)
Assisted Undergrip Pull Ups 75lbs assist
Assisted Wide Grip Pull Ups 75lbs assist holy hell…..
Figure Pose Forward (1 min)

yaya!! Man tonight’s leg workout was freakin fantastic!! My legf s are totally going to be feeling it tomorrow! I’m really going to enjoy waking up in the morning to SOOORENESS =0) Especially the hamstrings, the hamstrings I really worked because I’ve been thinking that I need to build them up better for sure =0) This workout took about 2hrs 20mins because of the way I’m performing the reps and earlier today for cardio, I took a pilates class for the first time ever! Okay, I have a strong core, I’ve always had great coordination and balance and can do abs for a long time but DAMN, that got real deep into my core doing pilates!! I love trying out new stuff and am glad I tried that out. Here’s the madness:

Superset 1 (5 sets of 15,12,10,8,8)
Vertical Leg Press Smith DP 95, 125, 145, 175, 195lbs each leg
Walking Side Lunges DP 20, 30, 40, 45, 45lbs
Superset 2 (5 sets of 20)
45 Degree Angle Leg Press 521 190, 210, 230, 230, 230!!lbs owww ha
Single Leg Extensions DP 20lbs each leg
Superset 3 (4 sets of 20)
Lying Hamstring Curls SCI 40lbs
Walking Forward Lunge 521 Bodyweight!
Superset 4 (4 sets of 20)
Standing Calf Raise machine DP 45lb
Seated Calf Raise Machine Single SCI 45lbs

Today’s!!!!!!!!!!! And did 45 mins of cardio riding my bike to and from the gym, yaya! =0)

Superset 1 (4 sets of 10,10,8,20)
Arnold Dumbell Press DP 30, 30, 30, 20lbs
Seated Front Raises SCI 20lbs owww
Superset 2 (4 sets of 10)
Incline Lateral Raises DP 10lbs each arm
Incline Dumbell Rear Lateral Raise/Upright Row DP 20lbs
Superset 3 (4 sets of 15) Did later on at the gym
Dumbell Shrugs SCI 100, 100, 110, 110lbs
Upright Rows with rope on cables (DP) 40lbs
Giant Set 1 (4 sets of 20) DP
Incline Sit Ups
Hyperextensions
Floor Crunches
Cable Crunches  20lbs

I AM a slacker. Well I have been on posting anyway!!! Ha, no I’ve been working my ass off in the past two weeks with training myself and others and have been progressing ahead full speed with the cycle and workouts for sure. I’ve just also been more exhausted with work. But it is for the cause and I LOVE doing it! So I’m just going to start from yesterday’s butt kicking and continue with the posts! Oh and I’m down to 45 mins a day on cardio as well. Not going to complain about that!! Yesterday’s was Chest and Abs and I was even able to do a personal best on the cable crossovers and dumbell flyes!, woohoo!! I really liked the change up on the rep amounts with drop sets, way killer!

Superset 1 (5 sets of 12,10,8,8,20)
Incline Flyes DP 40, 45, 50, 50, 40lbs
Decline Dumbell Press SCI  40, 45, 50, 50, 40lbs
Superset 2 (same as above)
Flat Dumbell Flyes 521 40, 45, 50, 55!!!lbs, 40lbs  
Incline Dumbell Press DP 45, 50, 55, 60lbs, 40lbs  
Superset 3 (same as above)
Chest Press Machine 521 50, 60, 70, 70, 50lbs
Cable Cross Flyes towards bottom hips SCI 25, 25, 30, 35!!!, 20lbs
Giant Set 1 (5 sets of 20 DP) owww
Reverse Crunch
Oblique Crunch
Russian Twist
Incline Leg Raises

So I was so busy yesterday by the time I got home last night I didn’t have the physical or mental strength to enter yester’s workout, ha! So anywho, it was awesome and I really pushed the weight, even though I’m slightly feeling the effects of the lower carbs in my diet, meaning I’m not doing my usual freakish Shera weights, hahaha, it took about 1hr 45mins to complete. The really fun part of the workout was I let a friend of mine work out with me and I’m so proud of him, he kept up with my lovely supersets and rep amounts. Once I worked on him with his form he ended up doing the same weight as me and even going less then me on some of the sets! ha! So he informed me that experience was a nice blow to his ego, but he was a trooper and eager to learn. And he didn’t (couldn’t =0P ) talk a lot, which is what I preferrrrr since I have to FOCUS!!! Anywho, oh yeah and my abs are KILLIN me! AND I can ALMOST see the elusive 6 pack, I’m so excited. AND an hour of cardio yesterday, jogging/sprinting/biking!

Superset 1 (5 sets of 10+5)
Wide Grip Lat Pull SCI 60, 60, 75, 90lbs!, 75lbs
Dumbell Bench Rows (T Bar taken) DP 25, 25, 25, 30, 35lbs each arm
Superset 2 (5 sets of 10+5)
Machine V Grip Row DP 70, 70, 55, 55, 55lbs
Hammer Row SCI 70, 70, 55, 55, 55lbs
Giant Set 1 (5 sets of 15)
Hanging Leg Raise DP
Ball Toss DP
Reverse Crunches DP
TKR DP

My chest is going to be so dead tomorrow. So I feel like I’ve been neglecting my bodyspace but its because I been working my butt off!!! So it’s for the cause! Kicking my butt, kicking other people’s butts, repeat. Simple as that. It feels really good being productive again, but this time, I’m really making a difference in people’s lives AND doing what I love. What a freakin concept. One of my favorite clients is an older woman in her 50’s who when I train her has this perpetual look of surprise on her face at how strong she is. She gets a little better everytime, when she first came in she told me she was actually scared of training/working out. Now several sessions later she’s coming in all excited and just keeps getting better. So many women don’t even know their own strength and I love being able to show them just how strong they can be. It’s a ****ing great feeling. =0)

Today’s workout was awwwwwwwwwwwesome and absolutely killed my chest. The pushups, I barely made it through them but I did! Took about 2 hrs to get through this workout.

Superset 1 (5 sets of 10 + 5)
Incline Dumbell Press SCI 50lbs
Flat Dumbell Press DP 50, 50, 45, 50, 50lbs
Superset 2 (5 sets of 10 + 5)
Cable Crossovers SCI 20, 25, 25, 30!!, 30!!lbs
Decline Dumbell Press DP 45lbs (laid backwards on incline bench to make decline)
Superset 3 (5 sets of 10 + 5)
Flat Dumbell Flyes 521 45!lbs
PUSH UPS DP holy shite ha
Giant Set 1 (5 sets of 15) Holy crap ha
Incline Sit Ups DP
Leg Raises SC
Exercise Ball Crunches 521
Hyperextensions DP

Last night’s workout was killer and it took me about 2hrs and 20mins to finish because of the way the reps were done. =0) I really pushed it and my back is already sore typing this out! I’m also excited because I was workin out at the bigger gym and it was practically empty, yaya! But another member came up to me and told me he wants me to train him since he also works out at my ‘home’ gym! woohoo! Okay so here’s the buttkicking:

Chest, back, abs
Superset 1 (5 sets of 15)
Incline Dumbell press 50, 50, 50, 60, 60!lbs yikes ha =0)
Undergrip Lat Pull 60, 75, 75, 75, 75lbs
Superset 2 (5 sets of 15)
Flat Dumbell Press 50lbs
Undergrip Straight bar machine row 70lbs
Superset 3 (5 sets of 15)
Machine Chest press 40, 40, 40, 40, 50lbs
One Arm Dumbell row 25lb each arm
Superset 4 (4 sets of 15)
Machine Flyes 50lbs!
Decline Cable Straight Arm Pullover 30lbs each arm
Giant set 1 (repeat day 1)

ABSOLUTE KILLER.Yeah surprise surprise =0). Anywho I pushed myself really hard on this workout and did well. The next day as I’m typing this my legs are insane sore. Feels freakin great. One of the leg presses was being hogged so I did machine hack squats instead. Did an hour of cardio walking on treadmill on incline =0)

Day 4 (2hrs 15mins)
Legs
Superset 1 (5 sets of 10 sci + 5 extra)
Barbell Squat 85, 105, 105, 105, 105lbs
Sumo Deadlift 135lbs (killed it!! =0) )
Superset 2 (5 sets same as above)
45 degree angle leg press 170, 190, 210, 210, 210lbs holy hell ha
Machine Hack Squats 50lbs
Superset 3 (5 sets same as above)
Body Weight Sumo Squats 20 reps each set
Leg Extensions 30, 40, 40, 40, 40lbs
Superset 4 (5 sets same as above)
Seated Hamstring Curls 50lbs
Donkey Kicks
Superset 5 (4 sets as same as above)
Seated Calf Raise 45lbs
Standing calf raise holding 50lbs