superstar34’s BodyBlog

I had a meeting with destiny today….

I blogged recently that I sensed some changes were coming and I knew I’d see opportunity when it came and it ****ing hit me in the face and I’m so glad it did =0) One of the lovely advantages to getting older (and hopefully more wise) is to be able to roll with the punches and accept things as they are even if you don’t think at the time it is what you want or need….but I have learned a big life lesson (I always seem to be but I guess thats one of the points to life eh?) and have now officially taken a step in a new direction at that fork in the road and I am never going to look back. I will take with me my experiences and lessons that I have learned to continuously evolve into the person I am meant to become…I’m not really sure if I’m going to blog anymore or post my workouts as a lot of stuff training wise is going to be changing and honestly there is no more point…….ONWARD!!!!

Changes are coming and I’m very excited about the possibilities…….in the meantime I already kicked my ass with cardio hell today….jogging, sprints, and bike…..

Tonites leg workout was freakin awesome. I even got this nice older gentleman to video some stuff Ive been meaning to so I’m workin on the vids now yaya!!! Took about 1.5hrs……

Legs:

4 sets of 15
Vertical Smith Leg Press 145lbs each leg
Leg Extensions (Toes out) 85, 85, 90, 90lbs
Lying Ham Curls 50lbs
Plie Squats (holding 35lb plate, 20 each set)

4 sets of 15
Smith Jump Squats (see vid)
Stiff Legged Deads 85, 85, 105, 105lbs (vid)
Traveling Sumo Lunges holding 25lb plate (vid)
Stepups 15 each leg then immed after EXPLO steps, 15 each leg for 30 total ea leg

4 sets of 20
45 Degree Leg Press 130, 150, 170, 190lbs
Abductors (Lifetime aka weird wt amts) 130, 130, 145, 145lbs
Aductors (same weirdness) 130, 130, 145, 145lbs
Egyptians holding 10lb plates 40 steps total each set

4 sets of 20
Standing Calf Raises 35lbs
Seated Calf Raises 45lbs
Donkey Kicks 20 each leg
Side Kicks 20 each leg

was back and biceps! Still continuing on the whole endurance deal so no resting and lots of el sweat!! Also, keeping the weight lighter to ohh get thru the workout, ha. But its great because ‘lighter’ is heavier than ever before on ‘endurance’ cycle, yaya. Oh and already did cardio for today which was running and my good ole boxer routine…Here goes:

Back Bis, Abs

4 sets of 15
Flat Dumbell Bench Rows 35lbs each arm
Standing Alt Dumbell Curls 20lbs each arm 30 reps total
Plie Squats holding 35lb dumbell (20 each set)

4 sets of 15
Assisted Wide Grip Pullups 52lbs assist
Barbell Curls 30lbs
Floor Leg Raises with ball (20 each)

4 sets of 15
Cable Squatting Rows 40lbs each arm
Cable Alt. Superman’s 20lbs each arm
Stability Ball Crunches (20 each)

4 sets of 15
Incline Dumbell Hammer Curls 15lb each arm
Decline Dumbell Pullovers w/35lb dumbell
Bicycles 1 min each set  

Today was an EXCELLENT day as I had a very productive ass kicking day for my clients starting at 6am and after our trainer meeting today found out I’m number one again this month in sales (beating my boss too, woot) which is exciting cause I’m competitive like that (and i get a free pair of whatever athletic shoes i want!!!) ha but anywho the MOST important thing to me is that I am there for all of my clients =0) It’s also very rewarding to have my clients telling me, or even jut texting me just thanking me for being their trainer AND kicking their butt!!! It makes my heart swell with joy to hear about their extreme soreness such as issues with sitting on the toilet (thats a popular one for some reason), and their aversion to even the SMELL of salty/junk food!! yaya!!! Well anywho ended the day with a good workout!! I’m taking a break from the heavy weights and pushing my endurance and getting creative with the workouts/exercises ya know, the whole thinking outside the box deal which I LOVE doing =0) So this workout took a little less than an hour as the reps were still methodical and controlled but quicker pace with NO rest at all. (I also threw in some legs to keep the HR up. So I looked a little drenched at the end, ha. Oh and I love brussell sprouts (wtf sp?) apparently.

Chest, Tris, Abs

4 sets of 15, 15, 15, 20
Incline Power C’s 50, 55, 60, 60lbs
Incline Barbell Skullcrushers 40lbs
Deadlifts 60lbs
Sumo Deadlifts 60lbs

4 sets of 15, 15, 15, 20
Flat Dumbell Flyes 50lbs
Flat Dumbell Alternating Skulls 15lbs each arm
Plie Squats holdling 25lb dumbell
Traveling Sumo Lunges (25lb) 20 steps each set

4 sets of 15
Cable Crossovers (Upright) 20lbs
Cable Nylon Pulley Pressdowns 25lbs each arm
Stability Ball Leg Raises
Weighted Crunches (10lb plate behind head)
Side 2 Sides 2 mins ea set

Today was my last ‘heavy’ day for a little while, the past couple weeks I’ve been pushing the heavy like crazy so its time to ease off for a bit and do some endurance workouts =0) But tonite I pushed it with Arms and Abs and got some more PR’s!! woohoo!!! Ohhh and my shoulders are sore for the first time EVER! yaya! Here it is:

Arms, Abs

4 sets of 12, 10, 8, 20
Barbell Curls 45, 50, 60!!, 30lbs
Flat Barbell Skullcrushers 45, 50!, 60!, 40lbs
Reverse Crunches 40 each set

4 sets of 12, 10, 10, 20
Seated Dumbell Hammer Curls 40, 50, 55!!, 25lbs
Tricep Rope Extensions 60, 70!!, 80!!, 50lbs
Hanging Knee Raises 20 each set

4 sets of 15
Superman Cablecross Curls 20, 25, 30lbs
Tricep Pulley Pressdowns 20, 25, 30lbs each arm
Floor Leg Raises 40 each set

Yeah I’m (unfortunately sometimes) always thinking….but anywho, I was a psych major (ohh imagine that) in college and one of my fave theories was the theory of cognitive dissonance because EVERYONE does it and you can probably think of at least one example everyday where this happens. One of my goals right now is to achieve ultimate discipline in every aspect of my life. I can say I am more so in some areas than others but then that means in those ‘other’ areas I’m slacking!! No excuses. So back to the whole dissonance deal. Cognitive dissonance is the feeling of uncomfortable tension which comes from holding two conflicting thoughts in the mind at the same time. The more important the issue, and the more our inability to rationalize and explain away the conflict, the stronger the dissonance! Yikes!! Lots of inner turmoil going on there….This happens when we believe something about ourselves and do something against that belief. In a productive light it is a very powerful motivator that can lead us to change one of the conflicting beliefs or actions we have. To release this tension we can CHANGE our behavior, justify the behavior by changing the conflicting thought, or justifying our behavior by adding new cognitions. So yeah I’d say MOST of the time we all do the LATTER two!! Yikes again. I’m all about the first and MOST proactive one, changing my behaviors! This is the key to attaining ultimate self-discipline, doing what you know in your heart is right….you and YOU alone are the sum of alll your thoughts, experiences, and actions and therefore we know whats best for us and the same goes for you reading this =0) And on another note, I sense a lot of big changes coming I know when the opportunity comes I will be ready to grab it hold on and never look back……=0)

SHOULLLLLDERS.

Yeah it was time for shoulders and I totally killed them with PR’s on almost everything =0)   PR’s on the !!’s

4 sets of 12, 10, 10, 20
Standing Arnolds 50, 60!! 60!!, 30lbs
Standing Dumbell Lat Raises 30, 35!!, 40!!, 25lbs
Stability Ball Crunches 35 each set

4 sets of 12, 10, 10, 20
Seated Alternate Front Raises 15, 20!!, 22.5!!l, 12.5lbs each arm
Incline Dumbell Rear Delt Raises 50, 55, 60!!, 30lbs ea set
Hanging Knee Raises 20 each set

4 sets of 12, 10, 10, 20
Cable Cross Front Raises 10, 10, 5lbs each arm
Cable Rear Delt Pulls 20, 25, 25, 20lbs each arm
Cable Lat Raises 5, 5, 5, 2.5lbs each arm
Stability Ball Leg Raises 20 each set

day…..oh the soreness…..anywho I’m excited because the gym is paying for my NASM cert woot!! I’m going to register for the exam tomorrow…hell yes one step closer to my goals…..=0)

Tonights workout took about 1.5hrs no rest. Oh yeah my back is SOOOOOOOOO Sore. its f*cking awesome. PR’s on the —>!!

Legs Heaven:

4 sets of 12, 10, 10, 20
Smith Sumo Squats 125, 155!!, 185!!, 125lbs
Leg Extensions 130, 140, 150!!, 100lbs
Lying Hamstring Curls 65, 80, 80, 50lbs

4 sets of 15
Hack Squats 125, 155!, 185!!, 125lbs
Traveling Sumo Lunges (holding 25lb plate) 40 steps each set
Adductors (Lifetime Fitness machine these wts are weird) 145, 160, 175, 145lbs

4 sets of 15
45 Degree Leg Press 190, 210, 230, 190lbs
Stepups (on cushion bench for core) BW 15ea leg
Standing Cable Abductors 7.5lbs each leg on Dual cross

4 sets of 15
Donkey Kicks (35 ea leg)
Standing Calf Machine 30, 45, 60, 75lbs
Side Kicks (35 ea leg)
Seated Calf Machine 45, 45, 60, 60lbs