xueimelynnad’s BodyBlog

I have been sore right between my shoulder blades, like my back needs cracking but wont crack and it stretches nicely but still is sore, i did do a shoulder workout friday with reverse flys and shrugs, maybe its just that.  my lower back also is sore, dont know if thats from saturday night’s "enthusastic co-ed naked cardio" or just from picking up the baby a bunch, but it didnt hinder my workout today, even hit a new deadlift record of 175lbs 4reps.  but its just felt tight and doesnt seem to react to stretching, dont know what it is

still recovering, had 102degree fever, puking or dry retching for 6hours, all while my baby boy had his first christmas I could only help him unwrap one gift and I could barely hold him much less play with him the rest of the day. I was not impressed

focusing on one bodypart a day really gets that area sore the next day, really gets some good blood flow, pump, and I can handle a lot more weight cause it gets warmed up and ready to lift.  I hope to see some good gains from this next phase.  no real goal aside from gain muscle, dont care too much about bodyfat for this phase, we are getting into the coldest part of the year coming up, so a little padding wouldnt hurt anyways

getting bored again with my routine, time to step it up, peiced together a program from one of the articles on this site (massing, on the current articles page) and changed some of the lifts cause some I cant do (equipment) and some I like better than others (I’d rather do dips than bench press with a BB) and I didnt feel like filling out 4 different weeks worth of workouts in the tracker when they just switch up DB and BB per excersize, well I like DB’s better overall but a few BB’s is ok, so I made 2 weeks for most.  plus I cobbled together their quad and hammy plans cause I hate most of the hammy lifts and most of the quad lifts and I am concerned for my knees anyways so I cut that down to one plan each week.  I’ll update that soon but the idea is 1 bodypart a day, 4 lifts, 4 sets each, pyramiding from high reps/lowe weight to low reps/heavy weight per excersize.  mon back, tues chest, wed legs, thurs abs, fri shoulders.

so I got in 2 cardios this week, both an hour long on the bike.  did a few good weight lifting sessions as well, it was good.

I am thinking that come the end of the month i will start a power phase where I want to get stronger and bigger as opposed to slimming and thinning down, but I will probably do that a bit too, since I dont intend to eat like an animal and have limited funds for protein or any other supps.  I figure 2 or 3 months of fairly common 5×5 rep/set with a different body part each day, forget cardio or have it light at best, 3 or 4 movements per body part per day.  I’ll have to put together which lifts I like and which I should include anyways.

1 hr on the bike, 10min at level 8 at 80rpm, 10min at level 9 90rpm, 10min at level 9 80rpm, 10min level 9 90rpm, 10min level 8 90rpm, 10min level 8 80rpm

looking forward to a good cycle at lunch, was gonna hit it this morning but a big project due said no, no matter, I’ll still get it in

well, I guess I didnt expect it to call any volume, but its funny to see while I have a big pump and am completely wore out…  did dips and situps today, dips assisted and situps with no weight.  I’m trying to get into doing all BW stuff cause I think its better than weights

I hit the gym hard this morning.  my back is sore from bending in half all the time to take care of my son, I had to drive 2hrs in barely plowed roads with a car on drop springs and mostly worn snow tires only up front.  so I had to hit it hard cause I bothered to come all that way into workout, well, and to go to work.

I ate pretty well over the weekend, saturday I had oatmeal for breakfast like normal, then had a sandwich for lunch and a banana later on, then for dinner we had a party so I didnt eat great then, had plenty of cake and chips and crackers and cheese, but not really unreasonably so.  sunday I had an oatmeal/protein shake for breakfast, then McD’s for lunch, and chicken with potatos and gravy for dinner, for dessert my lady made a wonderfull garlic/cheddar/swiss fondue and I had a few beers.  all in all, for a weekend, that was pretty good.

 the workout this morning was fairly intense, I did 10×10 dips with a 145 assist, it got really hard near the end and I have such a huge pump and can barely move my arms.  but I did 10 situps between every set of dips, I kept my rest time to about 1.5-2min for the dips, which included the time I was doing situps.  afterwards I tried to do some DB presses, but with 30lbs in each arm I could barely get out 5 so I figured my chest and arms were worked enough and I did 10 curls and some random shoulder things with some DB’s, just junk to keep them limber and ready for wednesday