yadmit’s BodyBlog

Start:  7:20am
Finish:  8:20am

Warm Up:  One Arm BB Press 3×10

Rest Period:  30 seconds… mostly….

Squat:  85×15x3

DL Shrug:  85×15x3

SS:
BSS:  15×3
Step Up:  15×3 (I measured the step I use - it’s 18 inches high)

Donkey Calf Raises:  30×15x2/45×15x1

Reverse Crunches:  15×3

Thoughts:  Upped the Squat and the DL… it was almost the death of me…. this is a great challenge…

Followed with some stretching and a minute or two of foam roller stuff.

t

Start:  7:22am
Finish:  8:21am

Warm Up:  One Arm BB Press 3×10

Rest Period:  60 seconds

SS:
DB Inc BP:  80(2-40s)x10×4
Cable Seated Rows:  110×10x4
—-
DB Shoulder Press:  50(2-25s)x10×4
Wide Grip Lat PD:  100×10x3/110×10x1
—-
BB CG BP:  65×10x2/70×10x2
High Pull:  50×10x2/60×10x2

Wrist Curls:  10lbsx10/10lbsx6/10lbsx4

Swiss Ball Crunches:  15×3

Thoughts:  My weight was 183.6… might have been the beer and ice cream cake this weekend.. ha..

Good workout today… I upped the weights in everything and can up for next time.

t

Start:  7:17am
Finish:  8:26am

Warm Up:  One Arm BB Press 3×10

Rest:  90 seconds

Squat:  115×5x3/120×5/125×5

DL Shrug:  115×5/120×5/125×5/135×5/145×5

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

Sissy Squats:  BWx15/BW+20×15/BW+25×15

Reverse Crunches:  15×3

Thoughts:  Added the Sissy’s for fun. 

Overall, good today.  My back feels great!

t

Start:  7:22am
Finish:  8:13am

Warm Up:  One Arb Barbell Press (3×10)

Rest Periods:  30 seconds… for the most part…

SS:
DB Incline BP:  70(2-35s)x15×3
Cable Seated Rows:  95×15x3
—-
DB Shoulder Press:  30(2-15s)x15×3 (second set was tough)
Wide Grip Lat PD:  80×15x3
—-
BB CG Bench Press:  55×15x3
High Pull:  40×15x3
—-
Zottman Curls:  5lbsx20×3

Swiss Ball Crunches:  15×3

Thoughts:  Got what I wanted out of the Incline Press.  Whew… I’m going to keep all other weights as is for this rep scheme for next time. 

I added the Zottmans for fun. 

Followed all of this with some stretching.

I did notice in the mirror I seem to have some traps now.  Cool.  It might have been the shirt, too… it was a tighter than normal one.  Or maybe I’m just filling it out….ha!

t