superstar34’s BodyBlog

PR’s on the ! <—stuff…..Honestly I’m having a rough time with my ‘personal progress’ motivation (although it will Always be a priority for me to live a healthy lifestyle) but it sure was great to see one of the people I look up to most tonite, Trish, (aka BESTABS here on bodyspace) she is such a positive force and such a beautiful human being, I am thankful to know her =0)

4 sets of 12, 10, 10, 20
Deadlifts 125, 175, 205!!, 125lbs
V Cable Rows 90!!, 105!!, 120!!, 75lbs

4 sets of 12, 10, 10, 20
Flat Dumbell Bench Rows 40, 45!!, 50!!, 32.5lbs each arm
Straight Bar Cable Straight Arm Pulldowns 80, 90!!, 100!!, 60lbs
Standing Cable Rows 15, 17.5, 25!, 12.5llbs each arm

4 sets of 12, 10, 10, 20
Wide Grip Lat Pulldowns 75, 75, 90, 60lbs
Decline Dumbell Pullovers 35, 40, 45!!lbs
Assisted Pullups 90, 90, 80, 90lbs assist

No abs cause they are still toast (the worst ((best ever))from those decline ball leg raises….

Today was a very productive day (nap included, shut it!!) including the chest workout! Made some more PR’s on the incline chest press, dumbell flyes, and the cable crossovers, yaya:

Chest, Abs

Super #1 (4 sets of 12, 10, 8, 20)
Incline Dumbell Chest Press 80, 90!!, 90!, 60lbs
Flat Dumbell Flyes 60, 70, 80!!, 50lbs

Super #2 (4 sets of 12, 10, 8, 20)
Dips (with 45lb plate on lap) 15 reps each set, 20 on last))
Cybex M. Chest Press 70, 80, 90, 50lbs
Pushups

Super #3 (4 sets of 12, 10, 10, 20)
Cable Crossovers
Pushups (AGAIN)
Stability Ball Leg Raises (15 reps each set)

Super #4 4 sets of 15
Hypers
Hyper Obliques 10lbs each side

well not really, I was just having a dramatic moment there. But sometimes it feels like god/higher power is like *ostrich from family guy* HA!!HA!!! So today I was on the way to my PM victims and I got in a car wreck which freaking sucks cause yeah its a car wreck but I’m still alive and kicking and the guy who hit me (it was my fault) was really cool about it so that helped. I really wanted to go into hermit mode and just go home and stare at a wall while rocking (jk!!) but I got back to the gym and kicked the crap out of my lovely client Cindy (woohoo you did awesome!!) who also made me a.) forget about it for awhile and b.) see that as she said, ‘we all have our shit’ hahaha aint that the truth, so when I’d usually stress over it for a million years im just glad that no one was hurt and yeah shite happens ohh well. Oh yeah and today was just cardio hell for an hour ANNND I’m done.

And thank you, you, I read your words and as always you are awe inspiring.

yes legs are my favorite bodypart to workout, one guess why?? Yep most butt kicking, painful (good pain), and soreness causing =0) Anywho, I had several personal bests as well on the sumo deads, the leg extensions (woooohoo), and the vertical leg press! I even had another cool first, for HALF a second I got Nauseous!!! It was during the sumo lunges and it was so short its like it never happened but anywho it was great, yeah I’m sick, I have issues, watever. =0) Here it is:

(4 sets of 12, 10, 10, 20)
Vertical Smith Leg Press 195, 215!!, 245!!, 195lbs each leg
Sumo Deadlifts 125, 145, 175!!, 145lbs
Leg Extensions 100, 120, 130!!, 140!!, 90lbs

(4 sets of 15)
Jump Smith Squats (done on weight of smith bar)
Romanian Deads 80lbs each set
Sumo Lunges (40 steps total each set, holding 25lb plate)

(4 sets of 15)
Abductors 100lbs
Adductors 100lbs
Donkey Kicks 30 ea leg
Side Kicks 30 ea leg

Yeah today was crazy but very productive. 10 clients in 8 hours woot!! Thats a lot of ass kicking right therrrr! But I love doing it =0) So yesterday I didn’t even workout as I spent the day with the ‘rents and that was loads of fun as we are very close. So today I didn’t even have time to do cardio which I feel slightly guilty about but not really, ha. I still have no clue what the f*ck my purpose is personally but I figure what the hell might as well just kick my ass like usual in the meantime. So today was no exception with arms and I even had some more personal bests with barbell curls, both skull crushers and the dumbell curls. I also made up a new abs exercise  (well I’ve never seen it done before at least) and I want to make a vid of that soon. So anywho here is. Oh yes and I just wanted to say thank you Cindy for being there for me, I enjoy kicking your ass, YOU are awesome!!! =0P

Arms, Abs

4 sets of 12, 10, 10, 20
Barbell Curls 40, 45, 50!!, 30lbs
Barbell Incline Skullcrushers 50, 60, 70!!, 40lbs
4 sets of 12, 10, 10, 20
Alt Dumbell Curls 40, 50, 55!!, 25lbs
Flat Dumbell Skullcrushers 40!, 40!, 50!, 25lbs  
4 sets of 12, 10, 10, 20
Cable Alt Curls (on cable cross) 20, 25, 30lbs each arm
Tricep Rope Extensions 35, 45!, 50!!, 30lbs
4 sets of 20
Hanging Knee Raises
Stability Ball Leg Raises (the new one)
Reverse Crunches
Hyper Obl Crunches 10lb each side

I got to workout late tonite and I love it because right now is when I feel most alive, active, and creative. I busted my ass tonite with a chest and abs workout and got some personal bests on the power c’s and cable flyes. I am GOING to get better at those damn pushups!!! And I can already feel the soreness coming on, yesssssssssssssssssssssssss. I kind of want to find another sport to get into, maybe. I’m throwing that idea around in my head. Preferably some kind of painful contact sport, yep.  

Here it is:

Chest, Abs

4 sets of 12, 10, 8, 20
Incline Power C’s 70, 80, 90!!, 55lbs
Decline Dumbell Chest Press 70, 70, 70, 55lbs
Hanging Knee Raises (20 each)

4 sets of 12, 10, 10, 20
Cable Flyes 25, 30!, 35!!, 15lbs
Pushups
Assisted Dips
Machine Chest Press 40, 55, 55, 40lbs

4 sets of 20
Incline Leg Raises
Reverse Crunches
Reverse Side 2 Sides
Ball Crunches

So right now as I’m typing my blog my back is feeling nice and sore already. Success. =0) Yesterday was another good busy day and also a good change. I went to my old gym that I ended up training at most of the time last year as I have not trained there in almost a year. Yeah my thinking is really weird but basically I felt like I was never ‘good enough’ to go back there because all of the crap I put myself through last summer. Yesterday felt like I was taking my first step down a new path of progression and I’m literally feeling it today =0) I went back a little to my weightlifting roots for my back workout, and I felt sooo good to bust heavy weight around with those compound movements. I’m starting out light with this program but Ill be repeating it ever so often with the goal of gaining power/strength. Performed with no rest in between reps/exercises just about a min between each superset:

3 sets of 10 reps each exercise:

Power Cleans 65, 65, 65lbs
Clean Pulls 65, 85, 105lbs
Deadlifts 85, 105, 125lbs
Romanian Deadlifts 65, 85, 105lbs
Bent Overgrip Barbell Rows 65, 65, 65lbs
Assisted Lat Pullups 80, 80, 80lb assist

3 sets of 10
Squatting Cable Rows 40, 50, 60lbs each arm
Straight Arm Cable Pulldowns 60, 70, 80lbs
Wide Grip Lat Pulls 60, 70, 80lbs

Today was a very productive day and I definitely threw myself into my clients today training 8 people in 8 hours throughout the day which is happening most days now…along with a well needed two hour nap. On a personal fitness level I am now at a standstill looking at the fork in the road wondering which path I should take. I obviously haven’t figured that out yet but I’m anxious to, as I know how self-destructive I can be to myself (yikes) when I don’t have my eye on a goal (which I enjoy attacking gleefully with a vengeance, look, I don’t know how else to describe it, ha). When it comes to my career I know without a shadow of a doubt I am doing what I love, and what I was meant to do and I was reminded of that tonite by one of my newer awesome clients. This client I have been training for 5 weeks now and she is so kick ass. She is 33, has survived breast AND skin cancer, and has dropped 9lbs, 2% body fat and 15.5in total so far!! She is also very stoic and has a very no non-sense air about her (which I love) and it was my goal very early on to crack some smiles from her and I’ve even been getting some laughs as well. But tonite getting to see her crack the biggest smile ever and laugh her ass off in amazement of her accomplishment was just mind blowing to me. Elation is the perfect word to describe how I felt and how proud I was, and definitely fulfilled. I am so thankful that I can be a part of her progress it is an amazing experience everytime a client gets to see their progress…..from the wise words of Dave Grohl….It’s times like these you learn to live again……

Some inspiring words from one of my fave artists, I refuse to roll over and die:

Strength, Courage, and Wisdom

Inside my head there lives a dream, that I want to see in the sun
Behind my eyes there lives a me that I’ve been hiding for much too long, cause I’ve been too afraid to let it show, cause I’m scared of the judgement that may follow, always putting off my living for tomorrow….

It’s time to step out on faith, I’ve gotta show my face, its been elusive for so long, but freedom is mine today…procrastination had me down but look what I have found…

Strength, courage, and wisdom, and its been inside me all along….behind my pride there lives a me that knows humility, inside my voice there is a soul and in my soul there is a voice, but I’ve been too afraid to make a choice cause I’m scared of the things that I might be missing, running too fast to stop and listen……

I close my eyes and I think of all the things that I want to see, cause I know now that I’ve opened up my heart I know that anything I want can be so let it be, let it be….and for that what I need more than anything else in this world I will continue to wait….

Just shitelodes of legs:

Giant Set 1 (4 sets of 20)
Jump Squats on smith machine
Walking Lunges holding 20lbs 20 steps ea leg
Mountain Climbers (20 each)
Hyperextensions BW
Giant Set 2 (4 sets of 20)
Sumo Lunges 20 steps ea leg holding 15lb dumbell
Step Ups on Level 5 holding 30lbs 20 steps ea leg
Wall Sits (1 min)
Side Lunges Holding 12.5lbs 20 steps each leg
Giant Set 3 (4 sets of 20)
Forward Jump Squats BW 20 jumps ea set
Timed Donkey Calf Raises (1 min)
Standing Calf Raises (1 min)