superstar34’s BodyBlog

Well about posting blogs that is! No its called I’m ****ing busy!!! Anywho, here’s the workouts from the past couple of days that have been awwwwwwwwwwesome. I’ve been walking around all gimpy the past couple of days and most of my clients have made comments that they are VERY pleased to see me that way since I always make THEM that way, hahahahahaha. But I like it! So anywho here goes:

ONCE AGAIN. No ha seriously, after this past blog entry I still was kicking my ass but the past week from Sunday the 15th to the 22nd I took the ENTIRE week off from training myself except for a few short cardio sessions sprinkled in here and there and MAN oh man did that help! This was my first break from training consistently 5+ (with 2 a days) days per week since September! Paired with me being a dumbass the 2 weeks before my break and NOT eating my fruits as supposed to and going so long without a break, and being constantly active my body was like whooooooooooa slow the eff down!!! I started getting dizzy spells during training/cardio and THEN started getting them at work, etc. so then the break!!
So anywho, I started back again yesterday and had THE SHORTEST leg workout I’ve ever had ha but on purpose!! The program this week is fast (perfect form of course), with NO rest and completed within 45 mins. Yeah I gave this program Coach gave me the side-eye at first, especially with legs but I always have 100% faith in him to kick my freakin ass. MISSION ACCOMPLISHED:

Legs
Workout must be done in 45 min
Giant Set 1 (4 sets of 15)
Vertical Smith Press 521 185lbs each leg
Leg Extensions DP 40lbs
Lying Hamstring Curls 521 50, 50, 65!!, 65!!! woooo!
Giant Set 2 (4 sets of 20)
Walking Dumbell Lunges 521 holding 10lb plates 40 steps total ea set
Jump Squats DP Done on smith machine with bar
Walking Side Lunges 521 Holding 25lb plate
Giant Set 3 (4 sets of 20)
Standing Calf Raise DP 35lbs
Seated Calf Raise DP  25lbs
Standing Plantar Dorsiflexion (1min)

Like not retarded behiind but just enough that I still am a day behind on workouts, yikes! Well as I’m typing this I’m feeling floaty tired, yeah I said floaty tired. THAT"S how tired I am. Anywho so I did back on Saturday and Shoulders on Sunday and did great on both workouts, woohoo!

Saturday:

Back, Abs
Giant Set 1 (4 sets of 15)
Overhand Barbell Rows DP 40lbs each set
Undergrip Straight Arm Cable Pulldowns 521 30, 30, 30, 40!!lbs each arm
Hanging Knee Raise DP
Giant Set 2 (4 sets of 15)
Assisted Narrow Neutral Grip Pullup 521 52lbs assist
One Arm Dumbell Row (isolated) DP 25lb each arm
Reverse Crunches DP
Giant Set 3 (4 sets of 15) oww
Incline Leg Raises DP
Oblique Crunches DP
Exercise Ball Crunch DP

Sunday:

Shoulders
Giant Set 1 (4 sets of 15)
Seated Arnold Dumbell Press 521 40lbs each set
Incline Lateral Raise DP 5lbs each arm
Incline Rear Delt Raise with Modified Upright Row 521 25lbs
Giant Set 2 (4 sets of 15)
Upright Rope Row on Cable 521 60, 60, 70, 70lbs
Leaning Cable Lateral 521 (yeah I’m veeek) had to do with 5lb plates ha
Incline Front Raises 521 holding 5lb plates
Giant Set 3 (4 sets of 15)
Dumbell Shrug SCI 100, 100, 110, 110llbs yaya