yadmit’s BodyBlog

Start: 7:47am
Finish: 8:43am

Warm Up: Five minutes on the treadmill

Smith Squat: 80×15x3
—–
DL Shrugs: 100×15x3
—–
SS
BSS(chair): 15×2/10(2-5s)x15
Step Up(high step): 15×2/10(2-5s)x15

Reverse Crunches: 15×3

Thoughts: Weight at 178 this morning. Otherwise, ugh.

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Start:  7:40am
Finish:  8:45am

Warm Up:  Three minutes on the rower and rotator cuff stuff

SS:
DB Inc BP:  70 (2-35s)x10×4
Cable Seated Rows:  110×10x4
——-
SS:
DB Shoulder Press:  40(2-20s)x10×4
WG Lat PD:  70×10x4
——-
SS:
BB CG BP:  50×10x3/55×10x1
High Pull:  50×10x3/55×10x1
——-
Parallel Bar Dips:  10/9/3/3

Swiss Ball Crunches:  15×3

Thoughts:  Tiring.  This took a little longer as I re-read the way one is prescribed to do a Super Set in NROL.  I can take a break between movements.  Sweet. 

Added the Dips for fun.

Some discomfort in my left shoulder.  Similar to what I was having in my right shoulder.  It did not hinder anything.

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Start:  7:45am
Finish:  8:40am

Warm Up:  Three minutes on the rower

Smith Squat:  110×5x2/115×5x1/120×5x1/125×5x1

DL Shrug:  165×5x2/175×5x1/180×5x1/190×5x1
————
SS:
BSS:  20(2-10s)x5×2/30(2-15s)x5×2/40(2-20s)x5×1
Step Up (Bench):  20(2-10s)x5×2/30(2-15s)x5×2/40(2-20s)x5×1
————
Thoughts:  Weighed 183 this morning.  I felt real strong today.  Not sure why.  I think I can up most, if not all the movements today.  Especially the Squats and the DL Shrugs.

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Start:  7:52am
Finish:  8:39am

Warm Up:  Three minutes on the eliptical and rotator cuff stuff.

SS:
DB Incl. Bench Press:  50(2-25s)x15×3
Cable Seated Rows:  80×15x3
——-
SS:
DB Shoulder Press:  30(2-15s)x15×3
WG Lat PD:  60×15x3
——-
SS:
BB CG BP:  45×15x3
High Pull:  45×15x3

Thoughts:  Weight was 182 this morning.  My arms are screaming.  Oh my.  I could hardly write.  Good workout today.  Rests were supposed to be 30 seconds… most were, some creeped to 60.

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Start:  7:43am
Finish:  8:35am

Warm Up:  Three minutes on the elipitcal and rotator cuff stuff.

Smith Squat:  90×10x4

DL Shrug:  145×10x4
———
SS:
BSS:  10×4
Step Up:  10×4

Reverse Crunch:  15×3

Thoughts:  Weight was 182 this morning.  I did the trunk flexion test after my workout, reached 36cm or so. 

Good workout today.  I upped the Smith Squat and the DL Shrug.  I may add weight to the BSS and the Step Ups on this rep scheme next time.

tart:  7:47am
Finish:  8:40-ish am

Warm Up:  Three minutes on the treadmill and rotator cuff stuff.

SS:
DB Inc Bench Press:  60(2-30s)x5×2/70(2-35s)x5×3
Cable Seated Row:  120×5x5
———-
DB Shoulder Press:  50(2-25s)x5×3/60(2-30s)x5×2
WG Lat PD:  90×5x4/100×5x1
———-
BB Close Grip Bench:  65×5x3/75×5x2
High Pull:  65×5x3/75×5x2

Swiss Ball Crunch:  3×15

Thoughts:  Weight was 185 this morning.  Still figuring out the weights on this.  The reps/sets/rests change on this all the time, so nailing down a weight is a bit of a challenge.  Perhaps I’m just hesitant to try a weight heavier.  All in all, good today.

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Start:  7:38am
Finish:  8:27am

Warm Up: Burpees and rotator cuff stuff

SS:
Smith Squat:  80×15x2/70×15x1
DL Shrug:  100×15x3
———-
BSS:  15×3 each leg
Step Up:  15×3 each leg
———-
Reverse Crunches:  15×3

Thoughts:  Weighed in at 184 this morning. 

OMG!  This was very tough… I tried to keep the rests to the prescribed 30 seconds… ha!  It wasn’t gonna happen.

t

Start: 7:50am
Finish: 8:39am

Warm Up: Three minutes on the rower and rotator cuff stuff

SS:
DB Inc BP: 60(2-30s)x10×4
Cable Seated Row: 100×10x4
——–
DB Shoulder Press: 40(2-20s)x10×4
WG Lat PD: 70×10x4
——–
BB CG BP: 45×10x2/50×10x2
High Pull: 45×10x2/50×10x2
——–
Swiss Ball Crunches: 15×3

Thoughts: Weighed in at 182 this morning. Whew, I put me feet close together on the crunches and damn near rolled off the ball. I also close my eyes when I do these as I feel it adds a bit more of a stability challenge than when my eyes are open.

On another, sad note, my wife’s grandmother passed away last night. She’s in Washington state (can’t remember the name of the town). To the best of my knowledge, she wasn’t ill, but I believe she had a pacemaker. She lived a full life.

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Start: 7:51am
Finish: 8:40am

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DOMS yesterday… but serious DOMS this morning… hammies were pretty sore… not too bad, though.  At least I could walk.

Start:  7:50am
Finish:  8:35am

Warm Up:  Three minutes on the rower.  Rotator cuff stuff.

SS:
DB Inc BP:  50lbs (2-25s)x15×3
Cable Seated Row:  80×15x3
——-
DB Shoulder Press:  30 (2-15s)x15×3
WG Lat PD:  60×15x3
——-
BB CG BP:  45×15x3
BB High Pull:  45×15x3

Swiss Ball Crunch:  3×15

Thoughts:  Weight was 180 today.  Each workout the rest periods drop.  The first was 90 seconds, then 60 and today was 30.  Whew.  I found this pretty tough.

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