superstar34’s BodyBlog

rrrow…..Anywho oh yeah todays earlier post was Sunday’s workout I was busy doin a whole bunch of nothin the rest of the evening so I got around to it again today so today’s workout was awesome as well, more PR’s woot!

Chest, Back, Abs
Giant Set 1 (4 sets of 12,10,10,15)
Machine Chest Press Wide Grip 90, 110, 120!!, 80lbs
One Arm Dumbell Row (incline bench position) 35, 40, 45!!lbs each arm woot!
Push Ups BW
Wide Grip Lat Pulls 60, 75, 90, 60lbs
Giant Set 2 (4 sets of 12,10,10,15)
Decline Dumbell Press 70, 80, 90!!, 60lbs
Machine Row (Lat bar Wide Grip Overhand) 50, 70, 85!!lbs, 55lbs
Incline Dumbell Press 70, 70, 70, 50lbs
Straight arm pulldown (straight bar cable) 60, 70!!, 80!!, 50lbs
Giant Set 3 (4 sets of 20)
Hanging Knee Raise
Reverse Exercise Ball Crunch
Russian Twist (20 each)
Incline Sit Ups

More PR’s, I am Shera as my coach says hahaha thanks to him =0)

Arms, abs
Giant Set 1 (4 sets of 12,12,10,20)
Incline hammer curls 40, 50, 50 (barely ha), 40lbs
Incline ez curl bar skull crushers 60, 65!!, 65!!, 40lbs
Alternate dumbell curls 40, 50, 50 (annd barely), 40
Tricep dip machine press down
Giant Set 2 (4 sets of 12,12, 10,20)
EZ Curl Bar Curls 50, 60, 80!!, 30lbs
Overhead Rope Extensions 30, 40, 50!!lbs, 30lbs
Reverse Straight Bar Cable Curls 30, 40, 50!!, 40lbs
Single Arm Nylon Pulley Tricep Pressdown 12.5, 15, 15, 7.5lbs each arm
Giant Set 3 (4 sets of 20)
Hyperextensions
Cable Crunches
Oblique Crunches
Decline Leg Raises
Reverse Cruncehs on incine bench
Exercise Ball Crunches
Incline Russian Twists (each)
Decline Leg Raises

Tonight’s workout was awwwesome, my back is already sore wooohooo =0) Had some personal bests as noted by the good ole exclamation points =0)

Day 4
Back, Abs
Giant Set 1 (4 sets of 12,10,10, 20)
Bent Reverse Grip barbell rows 65, 75, 95!!lbs, 60lbs
Wide Grip Lat Pulls 60, 75, 90, 60lbs
Straight Arm Cable Pulldown 30, 40!!, 50!!lbs each arm
Giant Set 2 (4 sets of 12,12, 10, 20)
One Arm Dumbell Rows on incline bench 35, 40!!, 42.5!!. 30lb each arm
Undergrip lat pull with 80lb! assist
Hang from pull up bars (45 sec)
Giant Set 3 (4 sets of 15)
Sumo Deadlifts 90, 100, 100, 100lbs
Assisted Wide Grip Pullups with 80!lb assist
Giant Set 4 (4 sets of 20)
Hanging Knee Raise
Hanging Knee Oblique Tucks
Supermans yeah attempted to finish ha
Giant Set 5 (4 sets of 20)
V Ups
Planks (1min)
Leg Raises on floor

Todays workout was greeeeeeeeeeeeeat!! And now time to pass out. =0)

Chest, Shoulders, Abs
Giant Set 1 (4 sets of 12,10,10,20)
Incline Dumbell Press 60, 70, 70, 50lbs
Push Ups
Cable Crossovers Upright 15, 20, 25, 10lbs
Giant Set 2 (4 sets of 12,10,10,20)
Decline Dumbell Flyes
Standing Arnold Dumbell Shoulder Press
Standing Lateral Raises
Giant Set 3 (4 sets of 12,10,10,20)
Incline Dumbell Front Raises 20, 20, 25!!, 10lbs
Push Ups yikess =0)
Upright EZ Curl Rows 35, 40, 50, 30lbs
Giant Set 4 (3 sets of 12,10,10,20)
Bent Rear Lateral Raises 20, 25, 30, 20lbs
Dumbell Shrugs 90lbs
Hanging Knee Raises (20)
Superset 1 (4 sets of 20)
Incline Sit Ups
Russian Twists (20 each w 10 pound plate)

You know what today is!!!!!!! The best workout day ever!! LEEEEGS. Okay that was a lil overboard, but I’m excited about leg day. It makes my heart swell with joy. Yeah anywho, so I’m happy to report more personal records on Sccchtuff. Woot. I finally busted out the ole weightlifting belt from college for today’s squats. The max weight I did I’ve NEVER done that many reps for (maybe 3  or 4 reps MAX) and within a superset. My all time max for squats is 225lbs for 1 (allll the way to the floor thank you). So I pr’d on that, hamstring curls, ab/adductors, reverse lunges, leg ext:

Legs
Giant Set 1 (4 sets of 15,12,12,20)
Barbell Squats 105, 135, 165!!, 105lbs
Walking Lunges 20, 50, 50, 20lbs
Single Leg Extensions 30, 40, 55!!, 30lbs each leg
Giant Set 2 (4 sets of 15,15,10,20)
Reverse Lunges 20, 20, 50lbs!, 20lbs
Lying Hamstring Curls 40, 50, 80!!, 40lbs
Jump Squats on smith machine so 35lbs each set
Giant Set 3 (4 sets of 12,15,10,20)
Adductor 100, 115!!, 130!, 145lbs
Abductor 100, 115!!, 130!, 145!!
Seated Calf 25, 45, 45, 45, 25lbs
Standing Calf 35, 45, 60, 60, 35lbs

yester was just cardio and TODAY was just cardio as well, here was yesters:

Shoulders, Abs Under 1 hr….

Superset 1 (4 sets of 12)
Standing Arnold Dumbell Press 30, 40, 40, 40lbs
Upright EZ Curl Bar Row 40lbs each set
Superset 2 (4 sets of 12)
Seated Lateral Raise 20!!lbs yaya
Alternate Standing Front Dumbell Raise 20lbs
Superset 3 (4 sets of 12)
Dumbell Shrugs 40lbs
Incline Rear Lateral Raises 20, 30, 40, 40lbs
Giant Set 1 (4 sets of 20)
Decline Leg Raises
Hyperextensions
Oblique Crunches 10lbs on each side
Exercise Ball Crunches

yep more PR’s on basically everything, oh yeah and if I put an exclamation point, that freakin means its a PR (aka personal record =0P):

Day 3
Back, Tris, Abs
Superset 1 (4 sets of 10)
Undergrip Barbell Rows 60, 70, 80!, 90!lbs for 12 last set cuz i cud
Lying EZ Curl Bar Skull Crushers (flat bench) 45, 55!, 60! 60!lbs
Superset 2 (4 sets of 10)
Wide Grip Champion Lat Pull yeah i blew on these 75, 90, 105, 90lbs
Overhead Dumbell Tricep Extensions 25, 30!, 35!, 35!lbs
Superset 3 (4 sets of 10)
One arm dumbell Row 30, 35, 40!, 40!lbs each arm
Single arm nylon pulley tricep press down 30, 40!, 40!, 40!lbs each arm
Giant Set 1 (4 sets of 20)
Deadlifts 80lbs with fixed bar
Exercise ball crunches
Oblique crunches
Leg raises  

Well today’s workout was F*CKING B*D*SS. Now why am I doing the asterisk deal? I mean you KNOW what I’m sayin but it just LOOKS a lil nicer and my mouth/mind doesnt seem quite as foul. Ha. yeah right. Okay back to whats important. So today my legs are just killing me and it feels freaking fantastic but as I’m extremely hard on myself, I felt like I could have pushed myself harder so today I punished myself in the workout and ended up busting out several personal bests!! And I’m not even in my MASS phase. So anywho, I told coach about my goal on today’s workout and he said go for 100lbs on the dumbell press, my previous max I did during this past mass phase was 90lbs for several reps. So I was like alllrighty (oh ggrreat the gggggg on my keyboard just came off WTF!! AND were back on) and I did it! I also did PR’s on the dumbell curls, barbell curls, machine chest press, the preacher curls, well so actually on everything!! Oh and NO rest and done within an hour (aka sweeat-yy) Yes, I’m that freakishly weird:

Christen B

3/16/09

Day 1
Legs
Superset 1 (4 sets of 12)
Hack Squat
Leg Extensions
Superset 2 (4 sets of 10)
Vertical Smith Leg Press
Hamstring Curls
Superset 3 (4 sets of 10)
Step Ups
Alternate Lunges
Superset 3 (4 sets of 20)
Standing Calf Machine
Seated Calf Machine
Day 2
Chest, Bis, Abs
Superset 1 (4 sets of 10)
Flat Dumbell Press 70, 80, 90!, 100lbs for 5! woohoo!
Alternate Seated Dumbell Curls 30, 40, 50!, 50!!lbs (tried 60lbs made it for 2 each arm ha)
Superset 2 (4 sets of 10)
Hammer Chest Press Machine 70, 90, 110!, 110!lbs
Hammer Machine Preacher Curl 40, 50, 65!, 65!lbs
Superset 3 (4 sets of 10)
Incline (decline taken) Dumbell Press 60, 70, 70, 70lbs (my chest was shot by this time!)
Barbell Curls 30, 45!, 45!, 45!!lbs
Superset 4 (5 sets of 20)
Hanging Knee Raise
Russian Twist w/ weight
Superset 5 (4 sets of 20)
Reverse Crunches
Seated Knee Ups

Okay so a new week of kicking my ass as usual what are the freakin odds? Anywho, tonite was a first, a pleasant first that is…the program was fast (aka NO rest) AND HEAVY, so I really went for heavy weights on this one and I was afraid I wouldnt have enough  energy/strength since I’m not ‘mass’ dieting but uh yeah, I’m happy with the weights!! And I did extra cause I busted through everything quicker than I thought =0) Here it was:

Legs
Superset 1 (4 sets of 12)
Sumo Squats  85, 125, 125, 145lbs
Leg Extensions 80, 90, 100, 110lbs
Superset 2 (4 sets of 10)
Vertical Smith Leg Press 195, 195, 215, 215lbs each leg 10 reps each leg
Hamstring Curls (seated) 60, 70, 80!!, 90!!lbs ya PR
Superset 3 (4 sets of 10)
Step Ups holding 25lb plates (10 each leg on level 5 step ups)
Alternate Lunges holding 30lbs
Superset 3 (4 sets of 20)
Standing Calf Machine 35lbs
Romanian Deadlifts 70lbs each set (Reps of 15)
Superset 4
Seated Calf Machine (Rotary) 190, 190, 210, 210lbs
Sumo Deadlifts 60, 60, 60, 80lbs (Reps of 15)

Okay so here’s the past couple days workoutsssss…….all are done with NO rest and completed within an hour…..aka sweating like hell! =0)

Day 2
Chest, Back, Abs
Giant Set 1 (4 sets of 20)
Flat Dumbell Press DP 45lbs
Wide Grip Lat Pull 521 60lbs
Decline Dumbell Press DP 55lbs
Machine Wide Grip Row 521 55, 55, 55, 70
Giant Set 2 (4 sets of 20)
Push Ups DP owwww
One Arm Row 521 22.5lbs each arm
Undergrip Barbell Row 521 45lbs
Incline Dumbell Flyes 521 45lbs
Giant Set 3 (4 sets of 20)
Decline Leg Raises DP
Russian Twists 1 min with 5 pound plate
Exercise Ball Crunch DP

Day 3
Cardio
1 hour 30 min

Day 4
Shoulders, Arms, Abs
Giant Set 1 (4 sets of 20)
Standing Dumbell Arnold Press 521 30lbs
Leaning Lateral Raises DP 5lb ea arm
Incline Lateral Raises DP 10lbs
Giant Set 2 (4 sets of 20)
Alternate Seated Front Dumbell Raise DP 5lb ea arm
Dumbell Shrugs SCI 90lbs
Upright Cable Row with Rope 521 50lbs
Giant Set 3 (4 sets of 20)
Incline Fixed Barbell Skull Crushers DP 40lbs
Incline Dumbell Hammer Curls 521 25lbs
Decline Dumbell Skull Crushers DP 25lbs
Alternate Cross Body Hammer Curls 521 25lbs
Giant Set 4 (4 sets of 20)
Hanging Knee Raise DP
Incline Sit Ups DP
Oblique Crunches Dp 10lbs each side
Hyperextensions 521