yadmit’s BodyBlog

Start: 7:18am
Finish: 8:17am

Warm Up: One Arm BB Press (3×10)

Rest Periods: 60 seconds

Squat: 80×10x2/95×10/100×10

DL Shrug: 80×10x2/95×10/100×10

SS:
BSS: 20(2-10s)x10×4
Step Up: 20(2-10s)x10×4

Reverse Crunches: 15×3

Thoughts: I weighed 180.4 this morning.

Holy cow… what a sweat today. I upped the numbers in the Squat and the DL Shrug… my back is feeling much better. I am still knocked over by that superset of BSS and Step Ups. Gah.

t

Start:  7:13am
Finish:  8:20am

Warm Up:  One Arm BB Press 3×10/rotator cuff stuff

Rest Periods:  90 seconds

SS:
DB Inc BP:  80(2-40s)x5×3/90(2-45s)x5×2
Cable Seated Rows:  130×5x3/140×5x2
—-
DB Shoulder Press:  60(2-30s)x5×3/70(2-35s)x5×2
WG Lat Pulldowns:  120×5x3/125×5x2
—-
BB Close Grip BP:  100×5x5
High Pull:  60×5x5

Swiss Ball Crunches:  15×3

Thoughts:  Upped a bunch of stuff today.  Can up a few things next time (DB Inc and CSR)… other than that, things look good.

t

Start:  7:12am
Finish:  8:12am

Warm Up:  Ten minutes on the treadmill

Rest Periods:  30 seconds (mostly)

Squats:  75×15x3

DL Shrugs:  75×15x3

SS:
BSS:  15×3
Step Up:  15×3

Reverse Crunches:  15×3

Thoughts:  I cannot believe how hard this one is.  My gosh.  I tried to keep the rests to 30 seconds, but it was difficult on the Superset. 

Good workout… nice sweat… and tough.

t

Start:  7:17am
Finish:  8:25am

Warm Up:  Ten minutes on the treadmill

Rest Periods:  60 seconds

SS:
DB Inc. BP:  70(2-35s)x10×4
Cable Seated Rows:  100×10x2/110×10x2
—-
DB Shoulder Press:  50(2-25s)x10×4
WG Lat Pulldown:  100×10x4
—-
BB CG BP:  55×10x3/60×10x1
High Pull:  35×10x1/40×10x2/50×10x1
—-
Swiss Ball Crunches:  15×3

Thoughts:  Weight this morning was 180.4lbs. 

I can up some weight on most movements with this rep scheme. 

Followed todays workout with some stretching and foam roller stuff.

t

Start:  12:12pm
Finish:  1:13pm

Warm Up:  Five minutes on the eliptical

Rest Periods:  90 seconds, except on Squat… a little shorter as the gym was crazy busy for a holiday..

Squat:  95×5x3/115×5x2

DL Shrug:  95×5x1/115×5x4

SS:
BSS:  50(2-25s)x5×3/60(2-30s)x5×2
Step Up:  50(2-25s)x5×3/60(2-30s)x5×2

Reverse Crunches:  15×3

Thoughts:  I feel good… na na na na na… wait, my wife grabbed my log and started to write some goofy gibberish.

Overall, pretty good.. nice sweat.  I can up all the movements on this rep scheme. 

t

Start:  7:19am
Finish:  8:15am

Warm Up:  Ten minutes on treadmill and rotator cuff stuff

SS:
DB Inc BP:  70(2-35s)x15×2/70×12x1
CSR:  90×15x3
—–
DB Shld Press:  30(2-15s)x15×3
WG Lat PD:  75×15x3
—–
BB CG BP:  50×15x3
High Pull:  35×15x3

Swiss Ball Crunch:  15×3

Thoughts:  I really challenged myself today.  I even had a pump in the arms as the tris were pretty tight.  It was a short pump, but a pump none the less. 

Good struggle today.

t

Start:  7:26am
Finish:  8:31am

Warm Up:  Ten minutes on the treadmill

Squats:  75×10x4

DL Shrug:  75×10x4

SS:
BSS:  20(2-10s)x10×4
Step Ups:  20(2-10s)x10×4

Reverse Crunches:  15×3

Thoughts:  Did some stretching and foam roller stuff afterward. 

Nice to be back doing this in the AM.

Still some stiffness in my lower back which is keeping me from heavier squats and DLs.

t

Start:  9:52am
Finish:  11:12am

Warm Up:  Ten minutes on the recumbent bike/rotator cuff stuff..

SS:
DB Inc. Bench Press:  70(2-35s)x5×2/80(2-40s)x5×3
Cable Seated Rows:  120×5x2/130×5x3
—-
DB Shlder Press:  50(2-25s)x5×2/60(2-30s)x5×3
WG Lat PD:  110×5x2/120×5x3
—-
BB CG BP:  80×5x2/85×5/95×5/100×5
High Pull:  50×5/60×5x4

Swiss Ball Crunches:  15×3

Thoughts:  Weight yesterday was 178.  Rest periods here were 90 seconds. 

Felt good today.  My cold is almost gone and my back just feels a little stiff (DOMish).  I will try to do some foam roller stuff later today.

t

Start:  6:02pm
Finish:  7:00pm

Warm Up:  ten minutes on the treadmill

Squat:  65×15x3

DL Shrug:  65×15x3

SS:
BSS:  15×3
Step Up:  15×3

Reverse Crunches:  15×3

Thoughts:  I feel like barfing.  Ugh… I’ve been fighting a cold all week… that combined with 3:00am wake ups was not conducive to feeling good following this workout.  It was tough.  Lotta sweat and a lotta burn.

t

Start:  11:27am
Finish:  12:30pm

Warm Up:  Ten Minutes on the treadmill

SS:
DB Inc. BP:  60(2-30s)x10×4
CSR:  100×10x4
—-
DB Shldr Press:  30(2-15s)x10×3/50(2-25s)x10×1
WG Lat PD:  80×10x3/100×10x1
—-
BB CG BP:  55×10x4
High Pulls:  30×10x1/35×10x3

Swiss Ball Crunches:  15×3

Messed around with the Swiss Ball a bit and the Balance Board, too.

Thoughts:  I think I am coming down with something… stupid colds. 

Felt good today, I had more sleep! 

I can up the weights on this rep scheme for the program.  I need to be careful on the High Pulls, though…

t