superstar34’s BodyBlog

For those of you (who actually read this blog, ha) who have not read me using the term ‘jacking around,’ let me define what I mean by this. Jacking around=doing nothing productive.

So anywho, enough jacking around, I’m starting a bulking phase again. Its THAT time of year and I’ve gone too long without one. Actually it has been almost a year since I have actively bulked so DAMN. I’m ready to pack on some more quality mass, the worst thing is to lose this muscle I’ve worked my butt off for the past couple of years just because I miss seeing my abs. How retarded is that thinking? A fear of mine is to look like those women who get so obsessed with being lean that they get that ’stringy’ look where their muscles, or whats left of them just look beat! Not cool. And I look forward to becoming stronger than ever! With changing up my diet as well I will actually be able to have ‘weightlifting day’ and work on throwing up some heavier weight than I did in college, THAT would be awesome. So my meals have changed aka a lot more eating, yaya. I’m ready to up my intensity level on training now that I have a new goal: Gain as much mass as possible the next 3 months. I will take progress pics which I’m not looking forward to but its for the cause. Okay time to go get ready to kick my ass with tonight’s workout!!!!!

Today is just a good ole 1.5 hrs of low intensity cardio. Ill prolly ride the stationary bike. Then its off to work for more walking around for seemingly tons of hours. =0)

On a random side note, but still fitness related, when it comes to my career, I am ‘full steam ahead’ and following the path that I have laid out for myself and am confident in my decisions. When it comes to my personal advancement I always think of me competing in something. If you have read 3ish or more of my blogs, you’ll know that I am a tad bit competitive. *pinching fingers in wee bit sign* Like, some people go to church to get enlightenment, spiritual fulfillment, and an overall sense of purpose in life, I like to train. The purpose in life is to live and I like to spend part of that time competing. The current question is in what. Right now I have the opportunity to continue in bodybuilding or olympic weightlifting or even pursue different sports because of the environment I am in. I hope that soon as I continue on my current path in life the opportunity will present itself just like it has in the past and I will be ready fo sho.

OKAY, so here was a breakdown of the day’s cardio:

Jog 10 mins at 6mph

For Next 25 mins:

Brisk Walk (im a midget) at 3.5mph for 1min 45 sec

Sprint 1 min increasing speed each time starting at 8. 8.5, 9, 9.5, to 10mph for last two sprints.

Alternating walks with sprints, aka Interval training, extremely efficient fat burner and great for your heart.

Last 1hr  Stationary bike hell. =0)

Randomness I know. Anyway, tonight was another asskicking on Chest, Back for the 2nd time in this week’s program but obviously different exercises. Yeah, this morning was my day off from cardio cause uh, my legs are toast from yesterday and yes the soreness is LOVELY. Yeah I’m a sicko. Here goes:

Chest, Back, Abs

Super 1 (4 of 12)

Incline Dumbell Flyes 50, 60, 60, 70lbs total

Standing T-Bar Rows 25, 35, 35, 45lbs

Super 2 (4 of 12)

Flat Dumbell Hammer Presses 50, 60, 70, 70lbs total

Barbell Deadlifts (LIGHT) 85, 85, 85, 105lbs

Super 3 (4 of 12)

Cable Flyes 40, 40, 40, 50bs

Straight Bar Straight Arm Pulldowns 70, 80, 80, 90lbs

Super 4 (4 of 12)

Pushups (15 each set last one holding at bottom for 5 secs)

Kneeling Cable Rope Pulldowns 60, 70, 80, 80lbs

Super 5 (4 of 25)

Bench Cruches

Bench Leg Raises

LEGS.I really have no purpose right now in my workouts but im having to keep the weights lighter and reps on the higher side as I’ve been eating light on the carbs everyday, as a consequence of jacking around in life in August/September. Today I pushed it with rep/set amounts and kept the pace fast as possible, minimal rest, aka LOTS of sweating, yaya.

just a recap this AM: 60 mins cardio

40mins pure jogging outside up/down hills, 20mins pushups, stepups, crunches, etc.

LEGS

5 sets of 15

Smith Sumo Squats 85, 105, 125, 145, 145lbs

5 sets of 40 steps each set

Sumo Lunges holding 25lb dumbell

5 sets of 15

Leg Extensions 50, 60, 70, 70, 70lbs

5 sets of 15

Lying Hamstring Curls 30, 30, 30, 30, 40lbs

5 sets of 15 each leg

EXPLOsive Stepups  (jump as high as possible at top of stepup)

5 sets of 30 each leg

Donkey Kicks followed by Side Kicks

Last night was a fantastic workout. I love my gym. Everyone in there kicks ass, seriously and everyone is freaking nice. Later on tonight will be Legs, earlier this morning I ran around the neighborhood for about 40 mins and then did other outside stuff like lunges, pushups, crunches, yada, yada. Anywho here it is:

Shoulders, Arms

Super 1 (4 of 12)

Seated Dumb. Lat Raises 20, 30, 40, 40lbs total
Seated Rear Delt Raises  30, 30, 40, 50lbs total

Super 2 (4 of 12)

Standing Dumb. Alt. Front Raises 20, 30, 40, 50lbs total

Seated Dumb. Millitary’s 15, 20, 20, 25lbs each arm

Super 3 (4 of 12)

Dumbell Shrugs 90, 90, 100, 100lbs total

Barbell Upright Rows, 35, 35, 45, 45lbs

Super 4 (4 of 12)

Barbell Preacher Curls 25, 30, 35, 35lbs

Tri Rope Ext 40, 40, 50, 60lbs

Super 5 (4 of 12)

Standing Alt Dumbell Curls 15, 15, 20, 25lbs each arm

Barbell Skullcrushers 40, 45, 50, 60lbs

Super 6 (4 of 15)

Cable Kickbacks 10, 10, 20, 20lbs each arm

Cable Rope Curls 30, 40, 50, 50lbs

Yeah im a lazy bastard and didnt write my past two workouts in.

Saturdays:

Chest, Back, Abs

Super 1 (4 of 12)

Wide Grip Bench Press 65, 65, 65, 75lbs

Wide Grip Asst. Pullups

Super 2 (4 of 12)

Incline Dumbell Press 50, 60, 60, 70lbs

Wide Grip Lat Pulls 60, 70, 80, 90lbs

Super 3 (4 of 12)

Decline Dumbell Flyes 40, 50, 50, 50lbs

Decline Dumbell Pullovers 35lbs

Super 4 (4 of 12)

Pushups (real ones thank u, 15 ea set)

Cable Rows 50, 60, 70, 70lbs

Super 5 (4 of 20)

Floor Crunches

Bicycles 1 min

Weightlifting Day yaya. Realllly excited cause tonight I Snatched 45kg and my max back in the day was 50kg and I was at least 10lbs heavier, so close!!

Snatches (5 sets of 5, 4, 3, 3, 1) 15kg, 30, 40, 40, 45!!kg

Drop Snatches (5 sets of 3) 40kg

Abs (4 sets of 20 each)

Hyper Obliques holding 10#

Hyperextensions

Decline Leg Raises

Floor Crunches

LEGSSSSSSSSSSS.Yeah I like Pain:

Super #1 (4 of 12)

Weightlifting Squats (Reps of 10, 8, 6, 4) 85, 105, 125, 145lbs

Roman Deads 125, 125, 125, 145lbs

Super #2 (4 of 12)

Smith Machine Jump Squats

Sumo Deads 125, 125, 125, 145lbs

Super #3 (4 of 40 steps total)

Egyptians (Holding 50lbs total)

Wall Sits 1min, 1min, 1min 15 sec, 1min 30 sec

Super #4 (4 of 12)

Weighted Smith Stepups 125lbs each leg

Leg Extensions 80, 90, 100, 100lbs
Super #5 (4 of 12)
Lying Hamstring Curls 30, 40, 40, 40lbs

Donkey Kicks (35 each leg each set)

Side Kicks (35 each leg each set)

Yesterday’s Asskicking:

AM: Run outside for 40mins, also running stairs, crunches, pushups, etc.
PM:  Back, Bis, Abs

Super #1 (4 of 12)

Deadlifts 105, 125, 145, 175lbs

Standing Alt Dumb. Curls 30, 30, 40, 40lbs total

F. Bench Dumb. Rows 35, 35, 40, 40lbs each arm

Incline Dumb. Hammers 30, 30, 40, 40lbs total

Super #2 (4 of 12)

Wide Grip Lat Pulldowns 60, 70, 80, 80lbs

EZ Bar Curls 35, 45, 45, 45lbs

V-Grip Cable Rows 50, 60, 70, 80lbs

Alt Cable Curls 20lbs each arm

Super #3 (4 of 15)

H. Knees

Decline Leg Raises

Floor Crunches

So after last night’s non-work out related rant (errr, blog) I’d like to take a minute out to sandwich that blog with a purely work out related blog. Yaya.

So my new gym is badass. It is the most fantastic gym I have had the pleasure to work out in and I’ve worked out in everything from frou-frou fancy chain gyms to training in my coaches’ non-airconditioned garage or apartment. This gym has the best of everything, bad ass old (but in perfect working condition) equipment, F*cking olympic weightlifting PLATFORMS (HELLO?!!) and the owner JD is a Great guy who has given me a Great deal on training my clients with. And the people, everyone is freaking hardcore and NICE. We have people who have trained at this gym for over 20 years and newbies like me. We have strongmen champions and the strongest woman in the world Jill Mills. Professional and amateur bodybuilders who are great too! Well anywho, I just couldnt be happier and everyone has welcomed me with open arms. =0) Well I took some pictures of the gym and videos of tonights asskicking but i have yet to put them online, will do for sure. Well here it was, tonight was a back to the ole weightlifting roots and Im happy to say I snatched weight that I haven’t done in five years, since college.

Weightlift:

Warmup: With men’s bar, power snatches 2 sets of 15

4 sets of (5, 5, 4, 3)

Hang Snatch w/3 Overhead Squats: (Keeping bar overhead in air, squats to floor) 30, 30, 30, 30kg

4 sets of (4, 4, 3, 3)

Snatch: 40, 40, 40, 40kg

4 sets of (4, 3, 3, 3)

Power Clean w/3 Power Jerks: 40, 40, 40, 40kg

4 sets of 10

Barbell Snatch Grip Overhead Crunches (holding bar overhead while crunching up off ground) 20kg

4 sets of 10

Kettlebell (yay) Tosses 60lbs