yadmit’s BodyBlog

It has been ages since I’ve had two solid weeks of holidays… I’ve a week here, a few days there, but two weeks back to back? Wow!

Talk about a curve ball to the routine and diet. Oh well.

I did squeeze in a playground workout yesterday, though.

Hanging Leg Raises: 3×10
Chins: 5/5/5/4/3
Sissy Squats: 5×5
Calf Raises: 3×15
Front Calf Raises: 3×15
Push Ups: 3×10

DOMS today.

Start:  7:47am
Finish:  8:56am

Frogs:  2×15
Bicycles:  2×15
Rotator Cuff Stuff

DL:  215×5x5
BO Rows:  115×5x5
BB Bench:  130×5x5
DB Push Press:  70(2-35s)x5×5

SS:
Parallel Bar Dips:  15/5/4/5/2
Tricep Dips (feet on ball):  107/10/9/7

Thoughts:  Weight was 180 this morning.  A bit of chit chat today so it took a little longer today.  I also upped the rest time between deads to 60 seconds and I upped the weight.

The BO Rows were odd today.  Took a while to really get the feel of them today. 

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Start:  7:40am
Finish:  8:49am

Leg Raises:  2×15
Frog Crunches:  2×15
Rotator Cuff Stuff

Smith Squats:  150×5x5
Cable Seated Rows:  100×5x5
BB OH Press:  70×5x5
SLDL:  170×5x5
DB Inc Bench:  60 (2-30s)x5×5
SS:
Tricep Rope PDs:  44×15/10/7/6/6
EZ Bar Curls:  65×13/8/7/6/6

Thoughts:  Weight at 178 this morning.  Lotta sweat again today.

I did the math correctly for the squats today.  I also dropped the weight on the Rows due to the shoulder.

I upped the weight on SLDL.

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Start:  7:47am
Finish:  8:57am

Hanging Leg Raises:  15×2
Ball Crunches: 15×2
Rotator Cuff Stuff

Smith Squats:  110×5x5
BO Rows:  115×5x5
C&P:  65×5x5
BB Bench Press:  135×5x5
Ball Hypers:  25×5x5
EZ Bar 21’s:  45×21/35×21/25×21
OH Tricep Xtns 21s:  35×21x3

Thoughts:  My weight was at 180lbs this morning. 

I upped the Rows, C&P, Hypers and Bench.  Hit the sticking point on the Bench but I pushed through it. 

I suck at math.  And my mind wasn’t totally on what I was doing when I added the weight for the Squat.  I finished them off and thought they were pretty easy compared to last week.  Then, as I was loading for the Rows, I realized I only had 110lbs on the bar.  I intended on doing about 150.  Oh well.  Probably good since I still have some DOMS from the Deads.

t

Lemme drop a quick intro…. I’ve been trainging for about four years and am currently in between workouts. 

I was following the New Rules of Lifting and am going to tackle the Hypertrophy program, but I am going on holidays in one week.  So, I am doing a maintenance type delio. 

Here’s what I did Thursday:

Start: 7:51am
Finish: 8:51am

Crunches: 2×15
Decline Crunches: 2×15
Rotator Cuff Stuff

Hack Squats: 155×5x5
Cable Seated Rows: 110×5x5
BB OH Press: 70×5x5
DB Incline Bench Press: 50(2-25s)x5×5
SLDL: 160×5x5
————–
SS:
Tricep Rope Pushdowns: 15kgx5×4/20kgx5×1
EZ Bar Curls: 45×5x4/65×5x1

Thoughts: Weight was 180 this morning. Hell of a sweat today.

Upped the weight on the OH Press and SLDL.

Can up the weight on the Hacks, DB Bench, Pushdowns and Curls.

t

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