yadmit’s BodyBlog

Start:  7:15am
Finish:  8:00am

Warm Up:  Five minutes on the treadmill

SS:
Front Squat:  75×12x3
Wide Grip Cable Seated Row:  90×12
—-
Supine Hip Extension with Curl:  12×3
BB Push Press:  50×12x3
—-
Dynamic Lunge:  45×12x3
Upper Body Russian Twist:  12×3

Thoughts:  I’m going to keep the weight on the Front Squat and the Cable Seated Row.  Both were a nice challenge and I could really feel it towards the end of these movements.  Any more and I’m sure I would have lost form on the Rows.

The squats are cool.  I must focus on form a bit more, but I was getting nice and low.  I also want to ensure my knee is not sticking out too far.

I had planned on doing 60 pounds on the Push Press, but decided to start with 50 instead… basically wanted to see where I was at and didn’t want to hurt myself.  That sucks.

I kept losing count on the Lunges.  I added more.  Gotta pay attention to that if I want to be able to walk the next day.

t

Start:  7:46am
Finish:  8:41am

Warm Up:  Yoga thingys (9) and One Arm BB Press (3×10)

SS:
DL:  135×10x3
DB Inc. Bench:  60(2-30s)x10×3
—–
BSS:  20(2-10s)x10×3
Mixed Grip Lat PD:  90×10x3
—–
RDL:  75×10x3
Swiss Ball Lat Roll:  10×3

Thoughts:  This round is done.  Not so sure I gave it as much as I should have, but I’m still leery about my back a little.  Really wanna make sure the form is correct.  Injuries aren’t fun. 

Not sure what is next and I may take some measurements to see where I’m at and go from there.

t

Start:  7:49am
Finish:  8:34am

Warm Up:  Yoga thingy’s (9)/One Arm BB Press (3×10)

SS:
Front Squat:  75×10x3
CSR:  90×10x3
—-
Supine Hip Extension:  10×3
DB Push Press:  60(2-30s)x10×3
—-
Rotational Lunge with Knee Raise:  50(2-25s)x10×3
Swiss Ball Crunch:  10×3

Crunches:  10×3

Thoughts:  One more left in this part of the program.  I added the regular crunches for fun.  Good sweat today.

t

Start:  7:55am ish
Finish:  8:45am

Warm Up:  Yoga things (9) and then one arm BB Press (3×10)

SS:
DL:  125×10x3
DB Incl. Bench Press:  60(2-30s)x10×3
—-
BSS:  20(2-10s)x10×3
Mixed Grip Lat PD:  80×10x3
—-
RDL:  75×10x3
Swiss Ball Lat Roll:  10×3

Thoughts:  Weighed about 184ish this morning… not sure how the whole fat loss thing is going as I’m pretty sure my diet isn’t ‘keyed’ in (especially on weekends).

This, however, was a crappy way to start a work week… stupid BSS’s.   

t

Start:  7:50ish
Finish:  8:38am

Warm Up:  Yoga things (9)/BB Standing Single Bar Press (3×10

SS:
Front Squat:  70×10x3
Cable Seated Rows:  90×10x3
—-
Supine Hip Extension: 10×3
DB Push Press:  60(2-30s)x10×3
—-
Rotational Lunge:  50(2-25s)x10×3
Swiss Ball Crunches:  10×10x3

Thoughts:  Good workout today as a precursor to a very busy weekend ahead.  I upped the weight on the FS and the PP.  I can maybe up the FS next week, but leave the PP as is.

t

Start:  7:49am
Finish:  8:49am

Warm Up:  Three minutes on the treadmill/rotator cuff stuff/yoga thingys (9)

SS:
DL:  115×12x2/125×12x1
DB Inc. Bench Press:  60(2-30s)x12×3
—–
BSS:  20(2-10s)x12×3
Mixed Grip Lat Pulldown:  80×12x3
—–
RDL:  75×12x3
Swiss Ball Lat Roll:  12×3

Thoughts:  Not too bad today.  I upped the DL and will be careful with form.  I’ll stick with that weight for a while for this rep scheme.

t

Start:  7:49am
Finish:  8:45am

Warm Up:  Three minutes on the treadmill, rotator cuff stuff and yoga thingys (9)

SS:
Front Squat:  65×12x3
Cable Seated Rows:  90×12x3
—–
Supine Hip Extensions:  12×3
DB Push Press:  50(2-25s)x12×3
—–
Rotational Lunge:  40(2-20s)x12×3
Swiss Ball Crunch:  10×12x3

BB Standing Single Bar Press:  45×10/55×10/65×10

Thoughts:  Added the last movement for interest sake.  Whew.   Good sweat today.  Changed the DB Squats to Front Squats… first time since I hurt my back that I’ve done these.  Felt good.

t

Start:  7:51am
Finish:  8:51am

Warm Up:  Three minutes on the treadmill, rotator cuff stuff, yoga thingys (8)

SS:
DL:  115×12x3
DB Incl BP:  60(2-30s)x12×3
—-
BSS:  20(2-10s)x12×3
Mixed Grip Lat PD:  80×12x3
—-
RDL:  75×12x3
Swiss Ball Lat Roll:  12×3

Thoughts:  This is tougher of the two routines.  Man.  Those BSS’s really kill ya.  I’m having a challenge with the balance when my right leg is forward.  Felt good today.

Start:  7:47am
Finish:  8:37am

Warm Up:  Three minutes on the treadmill, rotator cuff stuff, yoga things (8)

SS:
DB Squat:  70(2-35s)12×3
Cable Seated Rows:  80×12x3
—–
Supine Hip Extension:  12×3
DB Push Press:  40(2-20s)x12×3
—–
Rotational Lunge:  30(2-15s)x12×3
Swiss Ball Crunch:  10×12x3

Thoughts:  Good today.  I can probably up the weights on this segment of the program.

t

Start:  7:41am
Finish:  8:40am

Warm Up:  Three minutes on treadmill, rotator cuff stuff, yoga (8)

SS:
DL:  95×15/100×15x2
DB Inc. BP:  20×15x2/25×15
—–
BSS:  20lbs(2-10s)x15×3
Mixed Grip Lat PD:  70×15x3
—–
RDL:  65×15x3
Swiss Ball Lat Rolls:  15×3

Thoughts:  184.6lbs this morning.  This is a killer workout.  UGH.  Those BSS’s are tough.  Still had some DOMS from last Wednesday.  This may help clear them up… I hope.

t