tdinbw’s BodyBlog

OK, so I’m trying to focus on loosing bodyfat to compete anf yesterday was leg day.
Tryin’ to keep the w/o short and intense.  I believe I got that done.
My legs are sore from yesterday from the w/o and the hit cardio I did yesterday morning.
So imagine my surprise when I weigh in this morning a pound heavier???
What?
Yep a real shocker.  Must be water.  I’m doing fish for meals 2 and 4.
So I’ll keep after it.  Just hope I don’t make a fool of myself on stage in abt 10 weeks…..
I’ll keep on posting.

Did legs today.  Here’s the w/o

Leg Extensions Single Leg 60/80 15, 100 12X2  Both legs 150 X 12 180 X 12 X2

Front Squats 95 X 15, 135 X 15 185 X 12 225 X 4 X 2 –> Personnal Best

BB Squats 135 X 15 185 X 12 225 X 8 225 X 10

Leg Press 90. 180 and 270 X 20, 360 X 12 X 3

Laying Leg Curls 50 X 15 80 X 12 110 X 12 X 2 100 X12

Standing Leg Curls 30 X 12 X 3

Also did some shoulder/chest presses on a machine, nothing really great here, 50 X 12 100 X 8 and 100 X 10

That really seemd to help my left shoulder out.  But, it’s still a problem.  Form does have something to do with it.  I noticed on the last 2 sets, that if I dropped my forearm, it didn’t bother my should quite as bad as it did before.

My back started hurting on the BB squats.  But I got it worked out.  This is a form issue.  Still trying to get it better than it was.

I was really tired after this leg workout.  But, I’ve also got a personnal best on front squats.  -Wow-  Still stretching during the w/o for my right knee.  It’s pretty well recovered.  As far as the leg press goes, The idea here is go for sets of 20 as far as I can.  When I miss, I use this weight for 3 hard sets of 12.

Oh, and I did this w/o at Ponca City, Bodymasters.  Thanks Tracy!

Noticed it’s been a while since I’ve posted.  I’m still hanging in there.  I sent off for my npc license on Sunday.  I’m waiting very anxiously for this.  I’m still dealing with some pulled tendons in or near my right knee.  I did this about 02/09/2010.  I’m up to doing 3 sets of 20 leg press @ 270.  So, that’s looking good.  I’m still dealing with my left shoulder.  I’m thinking this might be a form issue.  I’ve begun to notice that I use more of that side (left) than I do my right, so I’m working on getting that fixed.  It really appears on my workouts with barbell than dumbell.  Next week I plan on starting HIT cardio to get some more fat off.  Diet is doing well.  I’m looking at my list of need-to-do’s and it is long.  So, that will keep me more than busy.  I’ve noticed that I’m not lifting as heavy as I was before.  I know exactly why….  I kept on taking time off for this and for that.  It all adds up to decreased maxs.  So, I’m fairly healthy, and I’m ready to go.  I’ll start writing down everything effective next week.  Even my deadlifts are off.  I was at 3 X 12 X 345, last time I did them I got 12,12 and 9 @ 315.   And the time before that it was 9,10 and 10 @ 315  So, I’m really focused on the NPC license.  Let’s see how far I push myself.

I plan on posting w/o results every day.  I don’t know exactley when because now they’re blocking access to all "non-work related sites."  This is really sucking, hard.  I can’t get logged in here bia my blackberry either.  Don’t know why, just can’t.  Well, I’ll turn a negative into a positive one way or another.

Well it’s late, and I’m hitting the hay!

Well this week has certainly had it’s challanges.  Monday, I aggrevated my shoulder by not doing an exercise properly.  So, I’ve been watching my shoulder ever since.  Well today, I thought I’d go do back.  I dropped by GNC and picked up 2  stick of black powder.  Drank the first one and then about 30 minutes later drank the 2nd one.  Most of the back w/o progressed just fine until it was d/l time.  This sucked so bad.  It would have been better if I hadn’t done them at all.  Yep, it was that bad.  So, looking back on it, it reminds me of one of my personal rules.  That rule is this:  You must have the drive to improve, and that drive can’t come from some sort of chemical mixture.  So, I’ve learned that again tonight or this afternoon.  So no more black powder or no-xplode.  I don’t need it.  And if not used properly, can screw my w/o up really bad.  The d/l were so bad, I was getting light headed doing 365 for 2 reps.  It put on another 50, and squeezed out one rep.  That was it.  So, like I said, I’ve learned.  It has to come naturally.  But, on a good note I did do d/b p/o @100 for 12,12, 9 and 6.  As of right now, my shoulder that I strained isn’t hurting.  I am on courese with my fat reduction.  And starting this week, I write all w/o down.  I am looking at doing a couple of w/o in PC.  BW just doesn’t have the weights.  Hell they only have 540 pounds of 45s in the whole damned place.  But, BW does have it’s place, it is close by and it does have the basics of cardio.  What has me concerned is I’m almost through the 100 d/b p/o, so if I’m going to do back w/o properly, BW won’t work as their heaviest d/bs are 100.  Luckily, PC has either 120 or 150.  I’m also committed to participating in 2 bb shows this year.  I need to get my license as well.  I pretty well have my diet cleaned up.  I’ve also started my cardio.  So, I’m well on my way.  Let’s see what happens.

Finally got down to the gym tonight.  Didn’t have very long but I get the bulk of it done.

Deadlifts 345 X 12 X 3 check

DB pullovers 90 X 12 X 3 check

I did something different tonight, did stading pull downs.  35 X 12, 60 X12 75 X 9

Hyperextensions (weighted) 20 X 12 X 3

So, I don’t plan on taking a rest day until sunday.  So, we’ll see how this works out.  I’m thinking I want to bump up the deads to 365 instead of 355 and I want to see how I’ll do.  The deads tonight didn’t get really heavy until set 3, rep 11, rep 10 was getting there and I had to fight a little on rep 12, but got it.  This week, I think I’ll stick with afternoon workouts and then try to switch to morning again starting monday.  There’s just some times when I can’t get enough sleep because of one thing or another.

Did back.  Didn’t hit my goals.  But, I’m still in it.

Deadlifts, 135 X 15, 160X12 345 X 12, 11, 9 and 5.  Added the last set to make sure I got all of the reps.

Pulldowns close grip 90X15, 135 X 12 X 3

D/B Pullovers 55 X 12, 90 X 12, 12, 7 and 5.  Again, added last set to make sure I got the reps.

Hyperextensions 0 X 15, 30 X 15, 40 X 12 and 50 X 12.  Decided it was time to add some weight.

On the d/ls.  Added 20 pounds from last week.  I knew I was in trouble when I had a pause on the first set after rep 10.  Strategy here is to keep at 345 and hit the 3 sets of 12.  I could have done partials, but for this movement it would have been bad form.  Grip was fine.  I’ll work on that at work with my Invanko grib builder thingy majig.  Maybe blackpowder in the morning?  Then again maybe not..  I need to learn to dig from within, not outside….  But, if all else fails…  We’ll see.  It was still a good workout.  Oh, and I did 10 minutes on the treadmill afterwards (.41 of a mile).  I’m still committed to doing 3 sets of 12 at 365 - but- they need to be clean sets.  Not half-assed.

Tonight I did shoulders at pc.  I just looked back at my last weeks journal entry.  I screwed myself over big time.  Ok, time to go to printed logs.  This can’t happen again.  I did do better on most everything, but I messed up in the shoulder press.  I took it too easy.  What a freakin’ waste.  Well, I’ve learned.  It’s time to put them to paper and go with it.

Yesterday, I did back.  Hit my d/ls at 2 sets if 12 @ 325  So, what I did to fix the grip problem is actually 2 fold.  A.  I chalk before each set, B.  I ‘m using my Invanko gripper at work. Next was pull downs, got 3 sets of 12 @ 150 next was 3 of d/b pullovers @ 80/90/90 12 reps each.  Last was the hyperextensions 3 sets at 15/20/25 reps  This workout really took it out of me.  I’m trying to increase my d/l 10 pounds per week.  My goal is to do 3 sets of 12 @ 365 by the end of 12/2008

I’ve increased my weight on all my sets.  That’s a good thing.  The back w/o are starting to make me nervous just like leg w/o used to.

Next week, I’m shooting for d/l 3 sets of 12 at 340, d/b pullovers at 3 sets of 12 at 90

Went to Ponca City and did shoulders.

Did a 2 warm up sets of 50 lbs on the shoulder machine.  Then did 3 working sets of 100 lbs @ 12 reps.  Also did squats starting at 135 and going to 225 for sets of 12 and 15.

Did front lifts as well at 95 then doing 3 working sets at 115 @ 12 reps

Bent over cable lateral raises 3 working sets @ 20 lbs per side 12 reps

So, this is a workout that I’ll keep.  It didn’t kill my back, and it really did a number on my traps.
Stading overhead lateral cable raises 2 working sets 40 lbs per side, 12 - 15 reps

Did back today.

Deadlifts

2 warmup sets of 15 @ 145

2 hard sets of 12 @ 325

1 so so set of 6 @ 325

The goal here was 3 hard sets of 12 @ 325.  On that last set I could feel my grip going so, I just bagged it. Next time I’ll chalk on every set.  That will help.

Pullovers

1 set of 12 @ 55, tying a new form here to use the side of the bench, instead of doing them laying down.  I’ll have to work on this some more.

1 set of 12 @ 65 warmup

2 sets of 12 @ 80

1 set of 14 @ 90

So, looking at this, it’s time to bump the d/b pullover to 90.

Reverse flyes

1 warmup set of 15 @ 45

2 set of 12 @ 65, Man, but this time, it’s just going through the motions.  I’m pretty well fried.

Close Grip pull downs

1 set of 15 @ 90

3 sets of 12 @135

Then I just started doing sets to failure.  Got to where I could just barely move the handle at all!

3 sets of hyperextensions 12 - 20

After the workout, I noticed that my left tri was sore.  I was beat!
I need to get this workout on paper.  I need to keep my w/o time to under an hour.  On my deadlifts, I want to add 10lbs per week and I want to keep my 3 sets of 12.