vp63’s World BodyBlog

Yesterdays workout included:

12,10,8,8,5

dumbbell bench press  75’s

12,10,8,8,5

reverse rows  90 lbs

12,10,8,8,5

overhead dumbbell presses  45’s  shoulder did good.

I like this workout, because I could keep the weights in my area and alternate sets without having to wait on anyboby. 

Did three sets of 2 different ab exercises.  

Left the gym beat but not dead.  

This is the last week of this workout,  I’ve already found another workout (full body) for M,F  and Wednesday I’ll  work on chest and tris.  Till next blog bye.

Had three days off, so I really wanted to get to the gym. I’m still following my last program. The lack of arm work is making me second guess everything, but I’m staying true.

Deadlifts 10,8,8,6,6 @ 270

Leg extensions 10,8,8,6,6 I forgot but it was a good weight. Lift and held to count of 10 … repeat.

Stairclimber on toes skipping a step in between. 15 min. Calves where on fire when I fell off.

Everything done in just over an hour. Legs where crying like a baby. It was a good workout. I seemed to be the only one working on lower body in the whole freaking gym. NO CLS (Chicken Leg Syndrome) here. Till next blog, Bye.

Well, I feel like I’m starting to see a little size upstairs.  It’s been about 1 year of working out at a gym.  Right now cardio has gone out the window. bf% is not right, but its ok.  My long range plan is to trim up after I’m happy with everything else.  I was kind of lost for a while, but  it seems like I’m going in the right direction. Till next blog, Bye.

Allergies almost kept me down.  I went to the gym anyway. 

12,8,8,8,5,4

Of the following

Dumbbell bench press  75’s

Bent over rows       120

Dumbbell seated shoulder press no back support used.    45’s     

Journal

deadlifts

12,8,8,5,5

250lbs

leg presses

12,8,8,5,5

250 lbs

left the gym w/o working upperbody, arms, or cardio,  boy is that hard to do.  I’m sticking to my guns and staying true to the workout routine.   I take some of that back, I did do the stairstepper machine for about 10 minutes.  Calves are a little tight today.  Till next blog, Bye.

Short and sweet yesterday

12,8,8,8,5,4

Of the following

Dumbbell bench press  70’s

Bent over rows       120

Dumbbell seated shoulder press     35’s     rotator cuff had some issues,  but got them done.

Arm Stuff

     dumbbell curls   25lbs

     pushups

     concentration curls 50 lbs

     reverse dips

Needed to go heavier on shoulder presses, maybe next time.  I did the arm stuff because I didn’t feel beat up. The arm work was 15 minutes and  did about 7 sets.  Arms where pumped.

Total workout little over an hour.  Rated as 8.5 out of 10  I’m still learning this workout, and I need to go heavier on all next time.  Till next blog Bye.