thorra’s BodyBlog

I am Jack’s overtired, dessert baking, cat kicking BEYOTCH!!!

That being said, all goes accordingly here in Massachusetts.  I’m not enjoying the holidays as much as I used to, but my workouts are keeping me sane, and giving me the energy I need to slap a smile on my face and keep the kiddies happy.

Good enough!

Thursday’s Shoulders

Clean and Presses

Bar (50)

Barbell Presses

60 (20)

75 (18)

95 (12,10,10,10)

*SUPERSET*  **SUPERSET**

Rear Delt Raises

20 (15,15,15)

Side Raises

10 (12,12,12)

*END SUPERSET **END SUPERSET**

Upright Rows

75 (15,15,15)

Decline Crunches

+25 (15,15,15,15)

Cardio was 15 minutes on the elliptical.

Friday’s Legs

Standing Barbell Lunges

60 (30)

75 (30)

95 (30)

Deadlifts

135 (15)

205 (15)

275 (15)

*GIANT SET*  **GIANT SET**

Walking Lunges

70 (30)

Reverse Lunges

Bodyweight (80)

Stiff Leg Deadlifts

155 (15)

*END GIANT SET* **END GIANT SET**

Stiff Leg Deadlifts

205 (12,12)

Cardio was 18 minutes on the elliptical
Saturday’s Chest and Triceps

Barbell Bench Press

Bar (15)

115 (10)

155 (18,16)

185 (12,10)

Incline Bench Press

135 (11,10,10)

Dips

+20 (15,15,15)

Lying Triceps Extensions

75 (12,10,8)

Cable Triceps Extensions (Reverse Grip)

45 (14,12,12,12,12,10)

Cardio Was 18 minutes on the elliptical.

Sunday’s Back

Pulldowns

45 (15)

90 (15)

125 (15)

150 (10,10,10,10)

135 (10)

115 (12,12)

Barbell Rows

135 (12)

165 (10,10,10)

145 (12,12)

Pullups

(10,10,10)

Barbell Shrugs

205 (12)

275 (12,12,12)

Crunch/Reverse Crunch combo

(20,15,15,15,15)

Cardio was 18 minutes on the elliptical.

FIN

I love working out.

As I continue to develop new aches and slack on goals I don’t have the wherewithal to focus on, I find myself constantly forgetting this fact.

Fortunately, when I’m not awake late at night humming The Partridge Family songs to myself, or wondering when Britney Spears’ mom is going to write that book on parenting I’m dying to read, I occasionally have an epiphany.

(Or maybe it’s just a DUH! moment. Whatever.)

Anyhoo, I’ve decided it’s a good time to start over and get back to basics.  No more weight gain-weight loss/strength/spot on nutrition goals.  My only focus for now is to simply enjoy my workouts.  Everything else will fall into place like it did all those years ago.

On with the show!
Monday- Chest and Triceps

Barbell Bench Press

100 (25,25)

150 (12,12,12,12)

Dumbbell Flyes

35 (15)*

*Ouchie goes the right shoulder!

Lying Triceps Extensions

60 (16,15,13,11)

Cable Triceps Extensions

60 (12,12,12,12)

Bicycle Crunches

(35,35,35,35)

Cardio was 18 minutes on the elliptical

Tuesday- Back

Pullups

(15,15,15,15)

Dumbbell Rows

80 (12,12,12)

Pulldowns

115 (12,12,12,12)

Barbell Shrugs

205 (25,25,25,25)

Hyperextensions

(20,16,15,15)

Cardio was 16 minutes on the elliptical
Wednesday- Cardi-oooooooooooo!

54 minutes (Level 12; 8 miles) on the elliptical.

FIN

My back pain has downgraded from "Sweet Mother of BOB, Kill Me NOW!!" to an annoying ouchie boo-boo, for which I’m all kinds of grateful.  I even managed to shovel the foot of snow that fell yesterday, though I had to warm up and stretch my lower back out first.

Instead of waiting for another sign from BOB (which most likely would have come in the form of a trip to the hospital, complete with my wife giving me that "You’re such a dumbass" look I’ve come to know and love), I shall take this as a warning that I’ve been a lazy idjit and neglecting my core work.

From here on out, I shall make it a priority to get abs and lower back training back into my workouts.

Starting next year.

Just kidding.

I’m not that stupid.

(Not today at least.)

FIN

Another year, another Christmas tree so tall it scrapes the freshly painted ceilings.

BAH HUMBUG!!

Deadlifts

135 (10)

225 (5)

295 (5)

365 (3)

415 (2)

475 (1)*

415 (4)

375 (8)

*BOOYAH!!!!

Pullups

(10,10,10)

Barbell Rows (To Chest)

205 (8,8,8,8)

Stiff Leg Deadlifts

235 (11,10,10)

Barbell Shrugs

275 (5)

325 (7,6,6)

Cardio was an up and down, over and under, there and back, hour long trek for the perfect Christmas tree to murder.

It’s time for me to go into Holiday Survival mode.

Not only am I using my quick workouts as that happy little pill that keeps me sane (somewhat), I’m also using them to prepare me for the trials and tribulations I shall face when out and about

(Yay! I finally worked tribulations into my blog!!)

(Oh wait- it was Tribbles  I was wanted to work in.  Damn it!!)

(Nevermind.)

(Now where was I?)

Thanks to these workouts, not only will I be able to wrest the last lead tainted toy from the hands of unsuspecting old women, I should also be able to beat up any and all pervy Mall Santa’s, avoid getting mowed down by those crazy drivers who would sell their firstborn child’s soul  for a prime parking spot, and roll my eyes at the 30 items-in-the-12-items-or-less aisle guy (you know who you are).

Today was some quads, chest and triceps.  I even managed to get a new record in ATG squats.

Must have been the sundae I ate for dinner last night.

(Don’t ask)
ATG Squats

Bar (15)

135 (5)

185 (5)

225 (5)

250 (5)

275 (2)*

*Not sure where that came from but I’ll take it!

Barbell Bench Press

185 (5)

205 (8,8,8,8,8)

Weighted Dips

+35 (12,11,11)

*SUPERSET*  **SUPERSET**

Lying Triceps Extensions

80 (12,11,11)

Cable Triceps Extensions

80 (5)

70 (8,7)

*END SUPERSET*  **END SUPERSET**

Cardio was a 10 minute dash on the one horse open elliptical.

FIN

The ChristmaHannuKwanzaa season is upon us, and I shall probably use it as another excuse to remain a logy, un-focused boob in the gym and kitchen.   There’s just enough going on these days, that I haven’t been able to get my act together and do what I need to do to put on the pounds.  Hell, it’s a challenge making it out of the gym unscathed.  I may need to change my goals from bulking to just trying not to hit myself in the face with a 45 pound plate during plate curls.

(I regret to inform you that I was unable to achieve that goal this morning.  I’ll spare you the details.)
My workouts this week were quick, supersetty (I’m sure it’s a word somewhere), and ELO-y (with a little bit of Warrant sprinkled on top).  Nothing memorable or blog-worthy.

FIN

A pretty good workout today, even though I wasn’t feeling "it".

Barbell Bench Press

Bar (18)

115 (8)

185 (5)

215 (8)

220 (7)

225 (7)

230 (6)

235 (5,4)

185 (11)

Incline Bench Press

145 (8,8)

Incline Dumbbell Flyes

35 (12,12)

Cardio was an 18 minute dash on the elliptical.

FIN

Smurfy workout today.  I punked out on a couple of deadlift attempts, but since I’m aching in all the right places right now, I’ll not let it bother me too much.

Deadlifts

135 (10)

225 (6)

295 (3)

365 (1)

425 (1)

475 (FUDGE!, PHUCHNUTS!!)

415 (3)

365 (10)

Stiff Leg Deadlifts

245 (10)

255 (9,8)

Pulldowns

160 (10)

185 (8,8,8)

Cardio was 15 minutes of trying to run away from my bad taste in music whilst on the elliptical.

FIN 

I missed yesterday’s arm workout, which kinda, sorta sucked since I was in the mood for an all-out, never-ending, Superman-is-better-than-the-Hulk arm blasting workout.

Today I woke up in a logy, turkey-induced-hangover, arse-dragging kind of way, so I ended up with a quick, Power Ranger, arm busting workout.
*SUPERSET 1*  **SUPERSET 1**

Close Grip Bench Press

Bar (15)

115 (8)

185 (10,9,8)

Bench Dips

+80 (10,9,9)

*SUPERSET 2*  **SUPERSET 2**

EZ Bar Curls (Wide Grip)

80 (14,12,11)

Hammer Curls

30 (8,7,5)

*SUPERSET 3*  **SUPERSET 3**

Overhead Triceps Extensions (Cable)

70 (14,12,10)

Lying Triceps Extensions (EZ Bar)

70 (8,7,6)

*SUPERSET 4*  **SUPERSET 4**

Incline Dumbbell Curls

30 (12,10,9)

Concentration Curls

25 (7,6,5)

*No More SUPERSETS*  **No More SUPERSETS** 

No Cardio.

(Until it was time to go outside and mulch leaves for the motherf*@$ing, umpteenth, BOB#@@n time.)

FIN

Speedy, early morning workout today.  My right shoulder hasn’t been all achy-breaky lately, but I’m still keeping the upright pressing to a minimum and at the end of the workout.

In unrelated news, I like eggnog taffy.

Really like.

Really, really like.

Really really really like.

(O.K, I’m done)

Side Raises

10 (20,20,20,18,18)

20 (12,11,10)

Upright Rows

70 (15)

85 (12)

95 (12)

100 (10,8)

Front Raises

25 (12,12,11,10)

Rear Raises

25 (14,14,12)

Barbell Presses

90 (11,10,10)

No cardio here in Slackerville

FIN