yadmit’s BodyBlog

Start:  7:47am
Finish:  8:45am

Warm Up:  Five minutes on the treadmill, rotator cuff, yoga (7)

SS:
DB Squat:  60 (2-30s)x15×3
Cable Seated Rows:  60×15x3
—-
Supine Hip Extensions:  15×3
DB Push Press:  40(2-20s)x15×3
—-
Rotational Lunges:  10lbsx8(each leg)x3
Swiss Ball Crunches:  15×2/10lbsx15

Thoughts:  Back into it… I have a goal of 12%bf sometime in 2008.  Ha.  Go with this then work into a hypertrophy program.

t

I typically do not make resolutions… I feel there is no time like now to resolve to do something, but I usually reflect somewhat on the year that was… numbers-wise.. I see a startling change in me…

01/01/07 to 12/30/07

Weight: 209 to 184.9 (-24.2lbs)
Lean Mass: 174.51 to 155.82 (-18.69) this ain’t great
Fat Mass 34.49 to 28.98 (-5.51)
Body Fat 16.5 to 15.68(-0.82)

While there has been a significant weight loss, I wish I would have been able to keep more LBM. Adding some was the mission till I hurt my back.

Now I’m going to focus on losing some BF (I hope) and keep some lean (I hope). Then I want to put some LBM back on.

At least that’s the hope.

t

Start:  7:44am
Finish:  8:45am

Warm Up:  Five minutes on the treadmill, rotator cuff and yoga things (7)

SS:
DB Inc. BP:  90(2-45s)x5×5
Cable Seated Row:  120×5x5
—
DB Shldr Press:  50(2-25s)x5×5
WG Lat PD:  110×5x5
—
BB CG BP:  95×5x5
High Pull:  80×5x5
—
Zottman Curls:  10×15x3
OH Tricep Xtns:  40×15x3

Thoughts:  Weight was 183 this morning.  Dropped the final two sets of Curls and Xtns.  I woke up with a cold yesterday and I was really starting to feel it by the time I got to the arms.

Off for some time now… see what I feel like doing to start 2008.

t

Wound up doing a half hour on a bike last night as a client postponed on me.  So, filled the time pedalling away.

t

Start: 7:47am
Finish: 8:45am

Warm Up: Three minutes on the treadmill, followed by yoga things (7)

SS:
DB Squat: 80(2-40s)x5×5
Walking Lunges w/knee raise: 50(2-25s)x5×5
—
BSS: 50(2-25s)x5×5
Step Up (bench): 50(2-25s)x5×5
—
Leg Curls: 10lbsx5×3/15lbsx5×2
Calf Raises: BWx15×5

Swiss Ball Rolls: 10×3
Swiss Ball Crunches: 25lbsx10×3

Thoughts: Upped the weight on the BSS and the Step Ups. Ugh. Overall, good. One more day of exercise, then off for a week or so. Will come up with something for 2008.

t

Start:  7:48am
Finish:  8:51am

Warm Up:  Three minutes on the rower, rotator cuff and yoga things (6)

SS:
DB Incline BP:  90(2-45s)x5×5
Cable Seated Rows:  120×5x5
—
DB Shldr Press:  50(2-25s)x5×5
WG Lat PD:  110×5x5
—
BB CG BP:  95×5x5
High Pull:  75×5x5
—
Zottman Curls:  10×15x5
OH Tricep Xtns:  40×15x5

Thoughts:  Upped weights in a lot of the movements today.  Had some lower back stiffness and I’m not sure why.  Could have been from walking the malls yesterday… tried to stretch it out.  I’ll see how it feels tomorrow.

Weight this morning was 184lbs.

t

Start:  7:44am
Finish:  8:39am

Warm Up:  Five minutes on the treadmill/yoga stuff (6)

SS:
DB Squat:  70(2-35s)x5×3/80(2-40s)x5×2
Walking Lunges w/knee raise:  40(2-20s)x5×3/50(2-25s)x5×2
—-
BSS:  50(2-25s)x5×5
Step Up(bench):  50(2-25s)x5×5
—-
Leg Curls:  10lbsx5×5
Calf Raises:  15×5
Swiss Ball Rolls:  10×3
Swiss Ball Crunches:  25lbsx10×3

Thoughts:  Upped the weights and added the Leg Curls.  I don’t think I’ve really been working the hams enough since my back injury.  All of the above helps, but I wanted to directly target them.

t

Start: 7:44am
Finish: 8:42am

Warm Up: three minute on the treadmill/rotator cuff stuff/yoga stuff (6)

SS:
DB Inc. BP: 80(2-40s)x5×5
Cable Seated Rows: 110×5x5
—-
DB Shld Press: 50(2-25s)x5×5
WG Lat PD: 100×5x5
—-
BB CG BP: 85×5x5
High Pulls: 75×5x5
—-
Zottman Curls: 10×15x4
OH Tricep Xtns: 40×15x4

Thoughts: Weight was 180.6 this morning. Kept the same weights as lat time, but I upped the Zots and the Xtns.

t

Start:  7:50am
Finish:  8:47am

Warm Up:   Three minutes on the rower and yoga stuff (6)

SS:
DB Squat:  70(2-35s)5×5
Walking Lunge w/Knee Lift:  40(2-20s)x5×5
—-
BSS:  40(2-20s)x5×5
Step Up (Bench):  40(2-20s)x5×5
—-
Calf Raises:  15×5

Swiss Ball Roll:  10×3
Swiss Ball Crunch:  25lbsx10×3

Thoughts:  Weight was 182.4 this morning.  Nice sweat today.  Upped the weights in everything.  Now I’m beat.

t

Start:  7:47am
Finish:  8:50am

Warm Up:  three minutes on the treadmill, rotator cuff and yoga (6)

SS:
DB Inc BP:  80(2-40s)x5×5
Cable Seated Row:  110×5x5
—–
DB Shldr Press:  50(2-25s)x5×5
WG Lat PD:  90×1/100×4
—–
BB CG BP:  85×5x5
High Pulls:  75×5x5
—–
Zottman Curls:  8lbsx15×5
OH Tricep Xtns:  35×15x5

Thoughts: Weight was 181.1 this morning.  Slight pull in my left shoulder, just below the shoulder blade.  Might have been from the Pulls.  Upped the weights in the DB BP, the Rows, Press, PD and CG BP.

t