yadmit’s BodyBlog

Start:  7:18am
Finish  8:10am

Warm Up:  Five minutes on the treadmill

Rest Periods:  90 seconds

Snatch Grip DL:  115×6/135×6x2/145×6/155×6

SS:
Dynamic BB Lunge:  60×6x2/70×6/80×6x2
Step Up:  20(2-10s)x6×2/30(2-15s)x6/40(2-20s)x6×2

Incline Reverse Crunch:  12×3

Thoughts:  Trying to dial in weights on this… I can up the weight in all of them.

t

Start:  7:20am
Finish:  8:30am

Warm Up:  Three minutes on treadmill - rotator cuff stuff

Rest Period:  90 seconds

SS:
BB Reverse Grip BO Row:  70×3/105×3x5
BB Bench Press:  95×3/135×3x5
—-
WG Cable Seated Row:  100×3/110×3/120×3/140×3x3
DB Incline BP:  45×3x5
Dips:  BWx3×4/BW+10lbsx3×1/BW+10lbsx4×1

Swiss Ball Crunches:  3×12

Thoughts:  This seemed like forever to break a sweat.  The small rep count might have something to do with that.  I can up the weight in the Rows and BP, but I’ll keep the Cable Seated Row and the DB BP as they are.  I think I can add ten pounds to all the sets on the Dips in this rep scheme.

This routine has three different workouts and also a tempo count with each movement.  It’s interesting to try to focus on everything, plus counting tempo.  ha.

t

Quick BF% this morning… the usual site I use is down… I’m thinking it’s shut up shop…  I do have a small set of calipres…

12.3% body fat this morning and a weight of 178.8.

October 6th, 2007

Weight: 184.3
BF%: 15.3%

April 27th, 2008

Weight:  178.8
BF%:  12.3%

With these little calipres, consistency in measuring will be key…

Tomorrow I start Hypertrophy II from NROL.

t

Well, last night I had time to kill as one client cancelled, another forgot and my last was at 9:00… so, I knocked out some chins…

10/7/4/5/5/4

A couple of minutes between sets as I was reading this:

http://www.gymjones.com/knowledge.php?id=35

Interesting stuff and place… and for those that are fans of the “300″ workout, they did it once.

t

Start:  7:21am
Finish:  8:30am

Warm Up:  Five minutes on the treadmill

Rest Periods:  30 seconds.. ya, right…

Squat:  90×15x3

DL Shrug:  90×15x3

SS:
BSS:  15×3
Step Up:  15×3

Sissy Squats:  15×3

Reverse Crunches:  15×3

Thoughts:  DONE!  ha!  Upped the weight in the Squats and the DL Shrug.  It was tough to keep the rest periods to 30 seconds on the BSS/Step Up Superset… more like 60 to 75 seconds.

Stretched and Foam Rolled afterward.

t

Start:  7:21am
Finish:  8:30am

Warm Up:  Five minutes on the treadmill - rotator cuff stuff

Rest Periods:  60 seconds

SS:
DB Inclince BP:  90(2-45s)x10×3/90(2-45s)x9×1
Cable Seated Rows:  120×10x4
—–
DB Shoulder Press:  60(2-30s)x10×1/50(2-25s)x10×3
Wide Grip Lat Pulldown:  110×10x4
—–
BB Close Grip Bench Press:  70×10x4
High Pull:  60×10x4
—–
Barbell Curls:  25×10x2/25×8x2

Swiss Ball Crunches:  15×3

Thoughts:  Whew.. I think I beat myself up pretty good here.  I was going to start the DB Inclines with 50 pound DBs, but struggled to get them set… so, opted for the 45s instead. 

On the Shoulder Press I realized after one set with the 30s, the next three sets would have been impossible, so dropped to the 25s.

Stretched and used the foam roller for a bit afterward.

My weight this morning was 180.2 pounds.

One more to go.

t

Start:  7:17am
Finish:  8:18am

Warm Up:  One Arm BB Bar Press 3×10

Squat:  125×5x3/135×5x1/145×5x1

DL Shrug:  145×5x3/155×5x2

SS:
BSS:  60(2-30s)x5×5
Step Up:  60(2-30s)x5×5

Reverse Crunches:  15×3

Thoughts:  I was going to do more, but I ran out of time.  I felt as though I could have done more… felt like I had more energy in me when I was done, but not after each movement was complete…

t

Start:  7:17am
Finish:  8:07am

Warm Up:  One Arm BB Press 3×10

Rest Periods:  30 seconds-ish

SS:
DB Incl. BP:  70(2-35s)x15×3
Cable Seated Rows:  95×15x3
—-
DB Shoulder Press:  30(2-15s)x15×240(2-20s)x15×1
Wide Grip Lat Pulldowns:  80×15x2/85×15x1
—-
Close Grip Bench Press:  80×15x2/80×15x11
High Pull:  40×15x3
—-
BB Curls:  40×10/40×6/40×4

Swiss Ball Crunches:  15×3

Thoughts:  Add the BB Curls and didn’t use the EZ Bar.  These were tougher than the last time I did them and that’s even with five pounds less.  I read in Starting Strength that the EZ Bar doesn’t target the bis as well as one might think.

I am pretty tired today and I really wasn’t into it, but once I got going it was good.  I started with a headache but now it’s gone.

Three more to go.

t

Start:  7:24am
Finish:  8:28am

Warm Up:  One Arm BB Press 3×10

Rest Periods:  60 seconds

Squat:  105×10x3/115×10x1

DL Shrug:  105×10x2/115×10x2

SS:
BSS:  40(2-20s)x10×4
Step Up:  40(2-20s)x10×4

Reverse Crunches:  15×3

Thoughts:  Whoo.. this was tough.  I did up the weights in the Squat and the DL Shrug… so it was to be exepected the BSS and Step Ups would be a challenge. 

Did some stretching and foam roller stuff after.

My weight this morning was 181.8 pounds. 

Four more workouts left in this routine.

t

Start:  7:20am
Finish:  8:33am

Warm Up:  One Arm BB Press 3×10

Rest Periods:  90 seconds

SS:
DB Inc. BP:  100(2-50s)x5×5
Cable Seated Rows:  150×5x5
—-
DB Shoulder Press:  70(2-35s)x5×5
Wide Grip Lat PD:  125×5x2/130×5x1/135×5x2
—-
BB Close Grip BP:  100×5x5
High Pull:  60×5x5
—-
EZ Bar Curls:  45×15/45×10/45×6
Swiss Ball Crunches: 15×3

Thoughts:  I added the curls.  I also upped the weight in everything.. I can up the weight on the High Pulls for next time.

t