superstar34’s BodyBlog

I took a few days off totally from any training to give it a little break and and spend some time getting stuff done before my life changes drastically in the immediate future. I drove home earlier tonight from spending time with the best girl friends ever and looking at the town that I have lived in most of my life in a different way. It’s amazing how when days go by how you don’t notice presently just where you are. Now that I am leaving I look at everything like its the first time seeing a new movie. I miss it but at the same time I don’t. Mostly what I’m going to miss is being able to drive 30mins to go hang with the rents and spending time with friends. But mostly I’m excited about this new chapter in my life. New city, new (asskicking) job, culture, friends, gym to workout, new MMA coach (but NOT a replacement of the DUANE!! haha).

Anywho, just thought I would vent about that goodness but back to the workout. Changin it up a little bit since i took that mini el break. Droppin the weight down (i mean it this time) and going up in reps. Oddly enough I randomly got a PR on the overhead tricep extensions. Whatever. And tried something new to keep the heart rate up, ran in between supersets. Worked!

Arms
All done in 1 Hour.

Super #1 4 of 15
Dumbell Alternating Curls 30lbs
Dumbell Overheard Tricep Extension 20, 25, 30, 35!!lb
Dumbell Hammer Curls  30lbs
Dumbell Flat Skullcrushers 15lbs ea arm

Go Run on treadmill at 6.0mph for 5 minutes

Super #2 4 of 15
Cable Straight Bar Curls 30, 30, 40, 50
Cable Straight Bar Pressdowns 60, 70, 80, 80lbs

Super #3 4 of 15
Incline Dumbell Curls 30lbs
Overhead Alt. Tricep Ext 15lbs each arm
Dumbell Crossbody Curls 30lb
Incline Barbell Skulls 50lbs

Run for 5 Mins at 6.0mph DONE.

……in succession too fast, or of one thing too exclusively”  

Tonight was legs and I’m ALREADY feeling it. Changed things up, kept the weights light with higher reps and some things I did NOT superset, just took about a 30 sec rest in between exercises.

Set #1 Barbell Squats 85lbs 4 sets of 15

Set #2 Egyptians Hold 25lb plates 4 sets of 40 steps each set

Superset #3 4 of 15
Hack Squats 125lbs
Sumo Deadlifts 100, 110, 110, 110lbs

Set #3 Traveling Lunges Hold 25lb plates 4 sets of 40 steps each set

Set #4 EXPLO Stepups on Med Plyo 10 reps ea leg ea set

Set #5 Wall Sits 4 sets of 1 min

My back is so effing sore typing this ****e. Lovely. More PR’s. I don’t know what my deal is, but I like it.

Back, Abs

Super #1 4 of 12
Power Cleans 65lbs (6 each set)
Deadlifts 90, 110, 110, 110lbs
Wide Grip Lat Pulldowns 60, 70, 80, 90lbs

Super #2 4 of 12
Seated V-Grip Cable Rows 70, 70, 90, 110!!!lbs
Straight Bar Cable Pulldowns 80, 90, 100!, 110!!lbs

Super #3 4 of 20 each
Ball Crunches
Ball Leg Raises

Super #1 4 of 12
Incline Dumbell Chest Press 50, 60, 70, 70
Incline Dumbell Flyes 50, 60, 70, 70
(Real) Pushups 15 each set

Super #2 4 of 12
Cable Cable Flyes 20, 25, 30, 35!!lbs
Cable Uprights 15, 20, 20, 20lb
(Real) Pushups 15 each set

Super #3 4 of 15
Hanging Knee Raises
Decline Crunches
Hyperextensions

Yesterday was ANOTHER surprise with the weights, got some MORE PR’s on shoulders, YAYA!!

Super #1 4 of 12
Seated Dumbell Alt. Military Press 20, 25, 30, 35!!!lbs each arm
Seated Incline Hammer Curls 30, 40, 50, 50lbs total
Seated Dumbell Tri Overhead Ext 15, 15, 20, 20lbs each arm

Super #2 4 of 12
Seated Alt. Dumbell Front Raises 15, 20, 20, 25!!lbs each arm
Seated Dumbell Curls 30, 40, 40, 50lbs total
Flat Barbell Skullcrushers 50, 50, 60, 60lbs

Super #3 4 of 12
Cable Lateral Raises 10lb ea arm
Cable Alt. Bicep Curls 10, 20, 30, 30lb ea arm
Cable Tricep Pressdown 20, 30, 40, 40lb ea arm

I reeeeeally enjoy doing this back workout and hadn’t done it in awhile, each time I do it my back is just shot the 2nd day!!! I enjoy it so much because lots of compound movements and get to get back to my weightlifting roots with the power cleans. And on a non workout note just purely for blog’s sake, I CAN PAINT IN COLOR!!! yaya. I can’t believe I’ve gone so long in my life without painting. The one medium I’ve NEVER really explored. Earlier this year I experimented with black and white watercolors, yesterday I got down with the colors and its so unpredictable and much more complex!! But hey, its like life, learning the technique as you go. I also feel like my subject/color choice is reflective of my current state of being as compared to earlier this year, YAYA!! Okay enough of that business:

Back HELL:

Super #1  (All done one after another NO rest ‘cept 1min b/w each superset)

6 sets of 10 (About 45mins)
Power Cleans 65, 65, 65, 75, 75lbs
Deadlifts 65, 65, 65, 75, 75lbs
High Pulls 65, 65, 65, 75, 75lbs
Roman Deads 65, 65, 65, 75, 75lbs
Wide Grip Lat Pulldown 60, 70, 80, 80, 80lbs

Super #2
4 sets of 15
Squatting Cable Rows 40, 50, 60, 60lbs each arm
Wide Grip Asst. Pullups 90, 90, 90, 80lbs assist

Yes Legs again. WOOT!!!! PR on the leg press!!

Super #1 4 sets of 12
Smith Sumo Squats 85, 105, 125, 155lbs
Fixed Bar Roman Deads 80, 90, 100, 110lbs
Iso Squats 1 min each

Super #2 4 sets of 12
45 Degree Leg Press
Traveling Sumo Lunges
Seated Calf Machine 45lb plate

Super #3 4 sets of 12
Leg Extensions Singles 35, 40, 50!!, 65!!lbs
Lying Hamstring Curl 30, 40, 50, 65lb
Jump Squats 15 each set

Okay here’s yesters, got some PR’s, YAYA:

Chest, Tris

Super #1 4 of 12
Flat Dumbell Bench Press 50 , 60, 70, 80
Flat Dumbell Skullcrushers 15, 15, 20, 20lb each arm
(REAL, thankyou) Pushups 15 each set
Bench Leg Raises 15 each set

Super#2 4 of 12
Incline Dumbell Flyes 40, 50, 60, 70!! woot
Incline Fixed Bar Skullcrushers 50, 50, 60, 60lb
Dumbell Squats (holding 25lb) 20 each set

Super#3 4 of 12
(REAL again) Pushups
Upright Cable Flyes 20lbs
EZ Bar Tricep Pressdowns 60, 70, 80!!, 90!!lbs

Yeah I was feelin it already by Super #2. And if I see ONE MORE chick READING A BOOK (HELLO??!!!!) on the bitch bench (ad/abductors ladies, yeah ur always on those) I’m gonna I don’t know what, breathe count to ten Christen….haha no seriously I had a GREAT workout and feel SO much better after the crazy past few days…..

Legs
Super #1 4 sets of 12
Barbell Squats 85, 105, 125, 145lbs
Traveling Lunges hold 10lb plates (40 steps total each set)
Super #3 4 sets of 12
Vertical Smith Leg Presses 195lbs each leg (12 reps each leg each set)
Wall Sits (90 degrees NO HANDS ON LEGS!) 1min, 1min 15 sec, 1min 30sec!!, 2mins 30 secs!! (yes im a masochist)
Super #4 4 sets of 12
Single Leg Extensions 30, 30, 35, 35lbs each leg
Single Lying Hamstring Curls 20, 25, 30, 30lbs each leg
Super #5 4 sets of 12
Fixed Bar Sumo Deadlifts 80, 90, 100, 100, (high as those went)
Fixed Bar Roman Deadlifts  80, 90, 100, 100lbs
Super #6 4 sets of 12
Seated Calf Raises with 45lb plate
Standing Calf Raises 35lbs

Thats all the time I had for tonites workout. So here iiiiiiiiiiiiiiit is:

Warmup: Run 1 mile in 8 mins.

4 sets of 12
Dumbell Chest Press 55, 65, 80, 90lbs
(REAL) Pushups 15 each set
Bench Crunches

4 sets of 12
Smith Squats 85lbs
EXPLO Stepups 12 each leg
Floor Leg Raises 15 each set