superstar34’s BodyBlog

Sooooo today I finished the second half of yester’s workout: Biceps & Abs!! I kicked butt and wore proudly my new Victory Gym t-shirt at the gym ha! Anywho, this morning I jogged/sprinted for 20mins then biked for another 25mins. Then tonight after my biceps workout I ran for 10 mins and then did 5 mins of interval sprints at 9!! mph sprinting for a minute then walking for 1.5mins so I sprinted 4 times and at the end my heart was finally pushin it but I felt like I was flyin so my endurance is getting even better woohoo! Anywho here was tonights, now time to go play…..=0)

Superset 4 (10 SCI w/5 521)
Seated Alternate Dumbell Curls 12.5lbs each arm
Dumbell Hammer Preacher Curls on Incline Bench (Machine was taken) 12.5, 15, 15, 17.5. 17.5lbs each arm!
Superset 5( 4 sets of same as above)
Incline hammer curls 12.5lbs each arm
Concentration curls (squatting with 12.5lbs each arm)
Giant set 1 (same as above)
Floor Crunches
Bicycles
Leg Raises
Hyperextensions

So I’m posting yester’s workout today cause I was too busy having fun with my new xmas presents from Coach, woohoo! ThAAAAAAAAnk you again!!!! =0)
Anywho, this was just the first half of the workout which I had to stop because I had clients and accompanied by an evening of post New Year’s gym madness so I’m finishing the second half which will be biceps today. I’m sorely dissapointed in myself for not finishing the entire workout in time but I really killed it (good thing) on this half of the workout which took about an hr 40mins because of the way I’m doing the reps, also having to keep the weight lighter so I can make it through all the sets! My back is getting more sore as they day is going by, yaya!! Oh yeah and 30mins earlier in the morning of jogging and biking. After they mayhem of the evening I did another 30mins of jogging and biking again. =0)

Back
Superset 1 (5 sets of 10 w sci + 5 more with 521)
Bent barbell Rows (wide grip) 55, 65, 70, 70lbs
Machine Cable Rows with lat bar wide grip 60, 60, 75, 75, 60lbs
Superset 2 (same as above)
Assisted Undergrip pull ups 80!lbs assist
Decline Dumbell Pullovers with 35lb dumbell
Superset 3 (same as above)
Wide Grip Lat pull 60lbs
Straight Arm Nylon grip Pulldown 20, 20, 30!, 30, 30lbs EACH arm holy hell….=0)

Okay so I’m freaking tiiiiiiiiiiiiiiiiiiiiiiiiired. So here’s the el workout in which I am already sore right now typing this eff-tastic workout =0).

Chest, Tris, Abs
Superset 1 (5 sets of 10 w sci + 5 more 521)
Flat Dumbell Press 50, 60, 50, 50, 50lbs
Incline Dumbell Press 50, 60, 50, 50, 50lbs
Superset 2 (Same as above)
Decline Dumbell Flyes 40, 40, 40, 40, 40lbs
Incline Hammer Chest Press (holy hell) 50, 50, 50, 50, 50lbs
Superset 3 (Same as above
Kneeling Cable Flyes (I saw veins comin out my chest!!) 25lbs all sets
Push ups OMG =0)
Superset 4 (Same as above)
Incline Dumbell Skull Crushers 20lbs
Decline Dumbell Skull Crushers 20lbs
Superset 5 (same as above)
Straight bar tricep press down 30lbs
One Arm Tricep Kickback (Pulley) 15lbs each arm
Giant Set 1 (same as above)
Hanging Leg Raise
Reverse Crunch
Incline Sit Ups
Floor Leg Raise

So today was a record on the el cardio. I did two hours worth. 30 mins this morning of elliptical and jogging (for 10mins) in between clients then I did the remaining 1.5hrs tonight at the big gym. I started out with jogging for 20 mins of a pace of 5.1 slowly increasing up to 5.8mph. Then the next 10mins I did sprint intervals 2 min walking (3.4mph) and 1 min sprinting at 8.5-9mph. Shorty can run! hehe. Anywho, I’ve been eyeing for the past couple months I’ve been working out at this gym these newfangled machines. I don’t even know what they are called other than they are of the Precor variety and it basically looks like you are running on air. Its like the elliptical but WAAAAY cooler. Ha. And you can control your stride and it was great that I could tell the HR monitors where still all sensitive. Is that sad I get excited about accurate HR monitors? Ha. Anywho, it was also great because no stress on my joints, and it really felt like I wasn’t kicking my ass, but I was sweating like a….nvrmind….and it was way easier to keep my HR up around 145ish. yaya!

Tonight’s workout was great and kicked my biceps/triceps ass!!! Yeah so this morning I did an hour and a half of cardio, ran for 30mins walked on incline for another 30mins then stationary bike for another 30mins.

Arms 1hr 45mins
Superset 1 (5 sets of 15x)
Grimmick Curls with dumbells 20lbs
Flat Dumbell Skull Crushers 10lbs each arm
Superset 2 (5 sets of 15x)
Machine Preacher Curls 25lbs each set
Bench Dips with 45lb plate on lap (no dip machine this gym)
Superset 3 (5 sets of 15x)
Incline Dumbell Hammer Curls 20lbs each set
One Arm Tricep Cable Kickback 15lbs each

Yeah I’m a little laaaate on posting yesterdays workout cause well, I’m still recovering from last night’s debauchery. Yes I partied hard, and drank a decent amount of alcohol. haha. So I’m good to go now with alcohol till about the summer now. For real. =0) Oh and I gave a little impromptu mini class to three dudes in the gym on assisted lat pullups. This guy started workin in with me on them and was literally jerking himself upwards not even going up all the way either and using no assist. Two other guys had come up as well (One I used to date so he was trying to be all cool, haha). So I showed all three how to do it properly and they did each one set with MY assist weight and they were not able to finish it, hahahahaha. Anywho, back to the important stuff here, the workout! So this workout was freaking awesome and my back was just dead by the end. I kept having to go down on weight because of the way I’ve been doing the workouts this past week. Word of the day: workout. ha.

Back, Abs (About 2hrs)
Superset 1 (5 sets of 15x)
One Arm Dumbell Row 25lbs each arm
Wide Grip Lat Pull 60lbs each set
Superset 2 (5 sets of 15x)
V Grip Machine Row 60, 50, 50, 50, 50lbs
One Arm Cable Straight Arm Pulldown 20lbs each arm
Superset 3 (5 sets of 15)
Assisted Wide Grip Pullups 110lbs assist yikes these freakin hurt =0)
Fixed bar Undergrip Barbell row
Giant Set 1 (5 sets of 20x)
Reverse Crunches
Incline Sit Ups
Russian Twists
Floor Leg Raises