yadmit’s BodyBlog

Done.

Start:  7:24am
Finish:  8:17am

Warm Up:  Five minutes on the recumbent bike and then rotator cuff stuff.

SS:
Snatch Grip DL:  130×8x3
T-Push Up:  10×8x3
—-
BSS w/OH Press:  24lbs(2-12s)x8×3
Chins:  8/6/4
—-
RDL w/BO Row:  75×8x3
LB Russian Twist:  8×3

Thoughts:  Finished.  I wanted to improve upon the chins more than I did, but overall, I’m pleased with them. 

Not sure what’s next as my schedule is all over the place for the next few weeks.

One of the things I found the hardest in this routine was keeping strict with the rest periods.  Thirty seconds is not a lot.  And resting 30 seconds and then going to the next station isn’t really keeping with the strict rest periods.  I found once you get to the next station, you take at least another 30 seconds to set up. 

t

Start:  7:20am
Finish:  8:18am

Warm Up:  Five minutes on the recumbent bike and then some rotator cuff stuff

SS:
Front Squat:  100×8x3
WG CSR:  110×8x3
—-
Supine Hip Extension with Leg Curl:  8×3
BB Push Press:  75×8x3
—-
Dynamic Lunge:  75×8x3
Upper Body Russian Twist:  15×8x3

For Fun:

Donkey Calf Raises:  45lbsx20/45×16/45×15

Sissy Squats:  BWx10/40lbsx10/40lbsx10

Thoughts:  The weekend may be fun after adding the CR and the Sissy’s. 

I was a little concerned about my lower back today.  I think I may have strained it a little on Wednesday.  It felt tight/sore but seems to be fine at this point. 

Did some stretching afterward.

t

It’s amazing how a slight change in rest periods can really make a workout challenging. The rests periods in this routine have dropped from 60 seconds, to 45 seconds and now 30 seconds. With each change in rest periods there is now a change in reps. I’m not at eight. Easy, huh? I wish.

Start: 7:16am
Finish: 8:03am

Warm Up: One Arm BB Press 3×10

SS:
Snatch Grip DL: 125×8x3
T-Push Up: 10×8x3
—-
BSS w/OH Press: 20(2-10s)x8×3
Chins: 8/6/4
—-
RDL w/BO Row: 70×8x3
Lower Body Russian Twist: 8×3

Thoughts: This was a quick workout today which offered an opportunity for some extra stretching. That felt good.

Even though the reps changed to eight, I still couldn’t pull off the full 8×3 on them. I tried hard to keep the rest to 30 seconds, but that was tough.

One more to go on this part of the routine.

t

Start:  7:22am
Finish:  8:20am

Warm Up:  Five minutes on the treadmill

SS:
Front Squat:  95×8x3
WG CSR:  110×8x3
—-
Supine Hip Extension w/Leg Curl:  8×3
BB Push Press:  70×8x3
—-
Dynamic Lunge:  75×8x3
Upper Body Russian Twist:  12×8

Cardio:  HIIT (sorta) on the recumbent bike.  Two minute warm up (HR was already near 130bpm)… 20 second high alternated with 40 seconds low.  I cycled through that eight times and then cooled down for five minutes.

I followed this with a bit of stretching.

Thoughts:  Not sure I got the intensity I was after with this.  I did up the weights on the FS/CSR/PP and the Lunge, though.

t

Start:  7:27
Finish:  8:27

Warm Up:  Five minutes on a recumbent bike and then One Arm Barbell Press 3×10 on each arm.

SS:
Snatch Grip DL:  125×10x3
T-Push Up:  8lbsx10×3
—-
Bulgarian Split Squat w/Overhead Press:  16(2-8s)x10×2/20(2-10s)x10×1
Chin Ups:  9/6/5
—-
RDL w/Bent Over Row:  65×10x3
Lower Body Russian Twist:  10×3
—-
"The Snot" as the gym owner calls this kinda stuff
EZ Bar Curls:  25×15x3
Overhead Tricep Extensions:  25×15x3

Thoughts:  Weight was 181.2 pounds this morning. 

I almost had seven reps on the second set of chins… it wound up being 6.75 reps.  ha. 

I upped the weights on the DL/BSS and the Row combo. 

Great workout today.  I wonder if changing my pre-work out meal had anything to do with that. I used to scarf down 3-4 whole eggs with a piece or two of toast.  I have now switched to oatmeal with a banana, glass of milk and either a scoop of peanut butter or some cottage cheese.

I’ll carry on with this and see.

t

Funny how life can get in the way sometimes… even though health and fitness is a priority in my life, so is maintaining a smooth running home.  I had a frozen water pipe this week which required me to squeeze into a teeny space.  Loads of fun and a workout within itself.

Today, back to weights.

Start:  7:48am
Finish:  8:33am

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

SS:
Front Squat:  85×10x3
WG CSR:  100×10x3
—–
Supine Hip Extension w/Leg Curl:  12×3
BB Push Press:  70×10x3
—–
Dynamic Lunge:  70×10x3
UB Russian Twist:  12×10x3

Thoughts:  Good sweat today.  I did feel a slight twinge in my lat this morning.  Not sure if I cleaned the weight somewhat incorrectly setting up for the Push Press or what.  Sometimes it’s the little tweakst that tick me off more than the big pain.  If I get a chance, I’ll foam roll it for a bit tonight.  I’ve been neglectful of that thing the last few days.

I’ve had a number of people comment on me being ’skinny.’  Perhaps after this round I’ll change it up to a Hypertrophy program and start with what I was trying to do in the fall till I hurt my back. 

t

Start:  7:32am
Finish:  8:18am

Warm Up:  One Arm BB Press:  3×10 each arm

SS:
Snatch Grip DL:  120×10x3
T-Push Up:  10/8lbx10×2
—-
BSS w/OH Press:  16lbs(2-8s)x10×3
Chin Ups:  8/5/5
—-
RDL w/BO Row:  60×10x3
Lower Body Russian Twist:  10×3

Thoughts:  I did it again… mentally stopped myself from getting six or more on the chins.  Ugh.

Heck of a sweat today.  My calves are full of DOMS from Friday still.

Today felt good and I know I have to work on ‘knowing’ I can get past the last rep on a movement. 

t

Start:  7:26am
Finish:  8:18am

Warm Up:  Five minutes on a recumbent bike, followed by 3×5 one arm barbell presses.  I like those.

SS:
Front Squat:  80×10x3
Wide Grip Cable Seated Rows:  90×10x1/100×10x2
—-
Supine Hip Extension with Leg Curl:  10×3
Barbell Push Press:  65×10x3
—-
Dynamic Lunge:  65×10x3
LB Russian Twist:  10×10x3

Donkey Calf Raises:  60×15x2/60×12x1

Thoughts:  My wieght was 179.8 this morning… my wife won’t be happy.

I added the calf raises today as I felt something was missing.  Nice burn.  Good workout today.

I’m now mentally preparing myself for Monday’s fun of Bulgarians and Chins.  woo.

t

Start:  7:25am
Finish:  8:22am

Warm Up:  Five minutes on the treadmill

SS:
Snatch Grip DL:  95×12x2/115×12x1
T-Push Up:  12×3
—-
Buglarian Split Squat with Overhead Press:  10(2-5s)x12×3
Chins:  8/7/5
—-
RDL woth Barbell Bent Over Row:  55×12x3
Lower Body Russian Twist:  12×3

Thoughts:  If I’ve ever wanted to bring up breakfast, this was the day.  My gosh. 

I think I’m selling myself short on a few movements.  I keep telling myself and others the ‘mental’ aspect of weight training is huge.  If you think you can’t do it, you probably won’t be able to.  For instance, my Chins today.  I told myself on my last set I was only going to be able to do five.  Guess what?  I only did five.  Did I try for six?  Ya, but I didn’t give it much effort. 

I think once one gets past that mental block they can do just about anything.  The challenge is switching it off.

I love the whole body/compound movements.  One really gets a workout from them.

I still curse Cosgrove and Schuler.

t

Start: 7:56am
Finish: 8:48am

Warm Up: Five minutes on the treadmill

SS:
Front Squat: 75×12x3
Wide Grip Cable Seated Row: 90×12x3
—-
Supine Hip Extension with Leg Curl: 12×3
Barbell Push Press: 55×12x2/60×12x1
—-
Dynamic Lunge: 60×12x3
Upper Body Russian Twist: 5lbsx12×1/10lbsx12×2

Thoughts: I upped the PP and the Lunge. The rep scheme changes on Friday’s workout, so we’ll see what I can do. I drops from 3 sets of 12 and a sixty second rest to 3 of 10 and a 45 second rest. Should be fun.

I have been fighting a headache for the last twelve hours or so. It’s not bad, but lingering. It has nothing to do with the Super Bowl. I was hoping it would go away overnight, but that does not appear to be the case. I hope the workout didn’t aggravate it.

t