yadmit’s BodyBlog

Start:  12:52pm
Finish:  1:46pm

Warm Up:  One Arm BB Press (45lbsx50)

SS:
Accidentally did these out of order.
BB Bench Press:  70×25x2
BB Reverse Grip Row:  50×25/55×25
—–
WG Cable Seated Rows:  70×25x2
DB Inc. BP (Neutral Grip):  30(2-15s)x25/30(2-15s)x15
—–
Dips (Assisted):  BW(182)-130×25/BW(182)-150×19

Swiss Ball Crunches:  12×3

Thoughts:  Followed the above with 13 minutes on a spin bike.  HR hit about 150bpm.

Did some stretching afterward, too.

The "I can’t" phrase popped into my head at least once today.  During the Inc. BP.  Stupid "I can’ts."

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Start:  1:12p
Finish:  1:55p

Warm Up:  One Arm BB Press 45lbsx50

Rest:  60 seconds
Tempo:  301

SS:
CG Chins:  10/6/3
BB Shoulder Press:  60×12/65×11*/65×7**
—-
WG Lat Pulldowns:  90×12/100×12/105×12
DB Chek Press:  20(2-10s)x12×2/30(2-15s)x10
—-
Towel Bicep Curls:  30(2-15s)x15×2/40(2-20s)x5***

Upper Body Russian Twists:  8.8lbsx12×3

Thoughts:  I thought I was stronger than I was.  ha!

*Form was starting to go
**Too much weight.  I was thinking of going back to 60lbs, but thought I could get ten. Wrong.
***What was I thinking?  Whew. This movement drew some stares.  It’s tougher than it looks.

Relatively pleased with today.  Not quite what I was hoping for, but pushed it today and feel I did alright.

The rep goal was 12 on each set. 

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Start:  7:14am
Finish:  8:14am

Warm Up:  Five minutes on the treadmill

Rest:  90 seconds
Tempo:  311

Snatch Grip DL:  155×6x2/165×6/175×6/185×6

SS:
Dynamic Lunge:  85×6x3/90×6x2
Step Up:  50(2-25s)x6/60(2-30s)x6/70(2-35s)x6×2/80(2-40s)x6

Incline Reverse Crunches:  12×3

Thoughts:  Whew… looking to 200 pounds on the DL today, but I was not sure if it was doable or not, so I opted against it as back pain sucks.  185 was a good challenge.

Good overall today… good heavy sweat, too.

Followed with five minutes of stretching.

Weight this morning was 180.1

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Start:  8:26am
Finish:  9:43am

Warm Up:  One Arm BB Press 3×10

Rest:  90 seconds
Tempo:  321

SS:
BB Reverse Grip BO Rows:  115×3x2/120×3/125×3/135×3/145×3
BB Bench Press:  140×3x4/145×3/150×3
—-
WG Cable Seated Rows:  140×3x3/145×3/150×3/160×3
DB Incline BP(Neutral Grip):  90(2-45x)x3×3/100(2-50s)x3×3
—-
Dips:  BW(181)x3/BW+10×3x2/BW+15×3x2/BW+20×3

Swiss Ball Crunches:  12×3

Thoughts:  Really tried to focus on the tempo today.  It’s always there, but sometimes one loses count.  A three second negative on the Dips is a nice challenge.

I am now halfway through this routine.

Followed it with some stretching after.

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Start:  7:13am
Finish:  8:21am

Warm Up:  One Arm BB Press

Rest:  30 seconds
Tempo:  201

SS:
CG Chins(Assisted):  100lbsx15/60lbsx10
BB Shoulder Press:  30×25/35×20
—-
WG Lat Pulldowns:  40×25/60×25
DB Check Press:  10(2-5s)x20/10(2-5s)x16
—-
Towel Bicep Curls:  10(2-5s)x25×2

Upper Body Russian Twist:  8.8lbsx3×12

This took till 7:45 so I did some cardio on a bike.  Total time was 20 minutes, with 149 cals burned and a distance of 7.2 miles.  HR hit about 140 or so.

Thoughts:  Well… whoever dreamed up two sets of 25 needs a poke in the eye.  I decided to assisted chins as there was NO WAY I was going to get two sets of 25 complete.  Ha.  I also had to use a different grip.  Instead of underhand, I did a neutral grip. 

The whole workout was a challenge with this rep scheme.  Good golly.

Followed all of this with ten minutes of stretching and foam roller.

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Start:  7:12am
Finish:  8:20am

Warm Up:  Five minutes on the treadmill

Rest:  60 seconds
Tempo:  301

Snatch Grip DL:  135×12x3

SS:
Dynamic Lunge:  50lbsx12×2/55lbsx12
Step Up:  40lbs(2-20s)x12×2/50lbs(2-25s)x12

Incline Reverse Crunches:  12×3

HIIT:  Twelve minutes of HIIT on a recumbent bike.  Eight HI at 135 rpm.  LI was around 75-80 rpm.  HR hit about 135.

Thoughts:  Followed this with some stretching and foam roller stuff.

Heck of a sweat today.

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Start: 8:41am
Finish: 9:55am

Warm Up: five minutes on the treadmill and rotator cuff stuff

Rest Periods: 90 seconds
Tempo: 311

SS:
BB Reverse Grip BO Rows:85×6/90×6/100×6/105×6x2
BB Bench Press: 110×6x2/120×6/130×6x2
—-
WG Cable Seated Rows: 130×6x5*
DB Incline BP (neutral grip): 70(2-35s)x6/80(2-40s)x6×4**
—-
Dips: BWx6/6/4/3***/3

Swiss Ball Crunches: 12×3

Thoughts: Seated Rows are interesting. You can do full trunk flexion, or next to none. I wonder, is there an advantage to full flexion? The only thing I can think of some trunk work and heavier loads. No or next to none I would think is more of a back focus. Today I used next to none when it came to trunk flexion on the rows.

*form started to get sloppy on second last set
**Right arm seemed weaker. Shoulder seemed to want to give out.
***Almost had four on the second last set.

Felt good today. Dips are damned tough. After the second set, I knew I wouldn’t be adding any extra weight.

Start:  7:15am
Finish:  8:35am

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

Rest:  90 seconds
Tempo:  321

SS:
CG Chins:  BW+10×3/BW+15×3x2/BW+20×3/BW+25×3
BB Shoulder Press:  75×3x3/80×3x2/85×3
—-
WG Lat Pulldown:  120×3x2/130×3/135×3/145×3/150×3
DB Chek Press:  50(2-25s)x3×2/60(2-30s)x3×4

Towel Bicep Curls:  20(each hand)x3/25×3/30×3x2/30×2

Upper Body Russian Twist:  12×3

Thoughts: Good stuff today.  Still have DOMS from Wednesday.

Pleased with the chins today. 

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

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Start:  7:16am
Finish:  8:19am

Warm Up:  Five minutes on a crosstrainer

Rest Periods:  30 seconds
Tempo:  201

Snatch Grip DL:  115×25/115×20

SS:
Dynamimc Lunge:  24(2-12s)x25×2
Step Up (Low Step):  BW (180-ish)x25×2

Incline Reverse Crunches:  12×3

Cardio:  Recumbent bike - high intensity - 15 minutes

Thoughts:  Followed all of this with some stretching and foam roller stuff.

Hell of a sweat today.  Whew. 

I sometimes think I underestimate the weights I should be using…. today, I think, was bang on.  I did notice on the DLs I wasn’t sticking as closely to the tempo as I should have been.  Close, though.

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Start:  7:17am
Finish:  8:13am

Warm Up:  five minutes on the treadmill and rotator cuff stuff

Rest:  60 seconds
Tempo  301

SS:
BB Reverse Grip BO Rows:  65×12/70×12/80×12
BB Bench Press:  100×12x2/100×10
—-
WG Lat Pulldowns:  90×12x2/100×12
DB Inc. BP (neutral grip):  50(2-25s)x12×3
—-
Dips:  12/6/4

Swiss Ball Crunches: 12×3

Thoughts:  I just realized the Lat PDs were supposed to be Cable Seated Rows… oh well.

I think I may have targeted the weights for this rep scheme.  Still challenging dialling it in with all the rep range changes.

Overall, good today.

Followed it all with about six minutes of stretching.

Weight this morning was 182.8

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