yadmit’s BodyBlog

Start: 12:12pm
Finish: 1:39pm

Warm Up: One Arm BB Alternating Press 45lbsx10

SS:
BO Row: 80×8/85×8/95×8/110×8x2
Incline BP: 65×8/85×8/95×8/110×8x2
—-
Mixed Grip Chins: 6/5/4/4/4.5 (hehe)
BB Push Press: 40×8/50×8/60×8/70×8x2
—-
Dips: BWx8/BSx7/BW-50(130)x5/BW-80(100)x8×2
DB Cleans: 24(2-12s)x8/40(2-20s)x8×4

Swiss Ball Crunches: 15×3

Thoughts: Seven minutes of stretching and foam roller afterward.

Went with BW chins instead of the assisted machine and the did the final set with a neutral grip as the assisted machine is awkward.

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Start: 7:14am
Finish: 8:30am

Warm Up: Five minutes on the treadmill

Rest: 120 seconds
Tempo: 30X

Heels Raised 1&1/4 Squat: 95×4x3/105×4/115×4x2

SS:
Bulgarian Split DL: 50×4/60×4/80×4/90×4x3
Split Good Morning: 30×4/45×4/65×4/85×4x3

Woodchop: 25×15 each side

Thoughts: Good workout. I followed with some quick stretching.

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Start: 7:17am
Finish:  8:27am

Warm Up:  One Arm Alternating BB Press 45lbsx10

Rest:  60 seconds
Tempo:  201

SS:
Bent Over BB Rows:85×12x3/85×10**
BB Incline BP:  95×12x2/95×11*/95×7***
—-
Mixed Grip Chins****:  BW-160(20lbs)x12×2/BW-140(40lbs)x12/BW-120(60lbs)x12
BB Push Press:  30×12/35×12/50×12/55×12
—-
Dips:  BW-160(20)x12/BW-150(30)x12/BW-140(40)x12/BW-80(100)x12
DB Cleans:  16(2-8s)x12/24lbs(2-12s)x12×2/30(2-15s)x12

Swiss Ball Crunches:  15×3

Thoughts:

*Took a brief rest
**Started to lose form… so I stopped
***Wasn’t pretty on the last rep - I’ll start with a lower weight next time.
****Used the assisted machine for this and an underhand grip is very awkward, so I alternated between a wide grip and a narrow grip.

Followed with seven minutes of stretching and foam roller.  Overall, good today.  Better once I get the Cleans all synced!

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Start:  7:17am
Finish:  8:25am

Warm Up:  Five mintues on recumbent bike

Rest:  90 seconds
Tempo:  301

Heels Raised 1&1/4 Squat:  95×8x3/65×8x2

SS:
Bulgarian Split DL (each leg):  50×8/30×8x4
Split Good Mornings:  20×8x5

Woodchop:  15lbx15/20lbx15/25lbsx15

Thoughts:  Holy Crap.

Okay…. I decided to stick with Cosgroves Hypertrophy Program… After this, I’ll move to a 5×5.

Start:  7:20am
Finish:  8:30am

Warm Up:  One Arm Alternating BB Press

Rest:  120 second
Tempo:  30X

SS:
BB Bent Over Rows:  95×4/110×4/115×4x4
BB Incline BP:  95×4x2/115×4x4
—-
Mixed Grip Wide Chin Ups:  BWx4×6
BB Push Press:  55×4/75×4/85×4x2/90×4x2

Swiss Ball Crunches:  15×3

Thoughts:  Good weights on the Rows and Bench Press.  I will get more explosive in a few weeks. 

Not as explosive as I would have liked with the Chins, but not too bad.  That’ll come, too.

Eight minutes of stretching and foam roller afterward.

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Start:  7:20am
Finish:  8:09am

Warm Up:  Five minutes on the treadmill

Rest:  30 seconds
Tempo:  201

SS:
CG Chins(Assisted):  BW(180)-140×25/BW-160×25
BB Shoulder Press:  30×25x2
—-
WG Lat Pulldowns:  60×25x2
DB Chek Press:  10(2-5s)x25×2
—-
Towel Bicep Curls:  10(2-5s)x25/16(2-8s)x25

Upper Body Russian Twist:  11lbx12×3

Thoughts:  I followed this with eight minutes of stretching and foam roller. 

I am now done Hypertroph II… I may move onto III, not sure yet as I am thinking of a 5×5.

I’ll wait and see for a few days.

t

Start:  7:20am
Finish:  8:09am

Warm Up:  Five minutes on the treadmill

Rest:  30 seconds
Tempo:  201

SS:
CG Chins(Assisted):  BW(180)-140×25/BW-160×25
BB Shoulder Press:  30×25x2
—-
WG Lat Pulldowns:  60×25x2
DB Chek Press:  10(2-5s)x25×2
—-
Towel Bicep Curls:  10(2-5s)x25/16(2-8s)x25

Upper Body Russian Twist:  11lbx12×3

Thoughts:  I followed this with eight minutes of stretching and foam roller. 

I am now done Hypertroph II… I may move onto III, not sure yet as I am thinking of a 5×5.

I’ll wait and see for a few days.

t

Start:  7:17am
Finish:  8:20am

Warm Up:  Five minutes on the treadmill

Rest:  60 seconds
Tempo:  301

Snatch Grip DL:  135×12x3

SS:
Dynamic Lunge:  85×12*/75×12**/65×12
Step Up:  50(2-25s)x12×3

Incline Reverse Crunches:12×3

Thoughts:  *Too heavy **Still too heavy

My weight this morning was 182.4.

I followed this with ten minutes of stretching and some foam roller stuff.  I don’t know what happened, but I now feel some lower back/hip stiffness.  Nothing hurt when I did it and I felt it when I was stretching.  I’m hoping it goes away in the next day or so.

Okay, so I started WAAAAYYY too heavy on the lunges.  And I know why.  My ‘5′ looked like an ‘8.’  So I started with ‘85′ instead of ‘55.’

Crappy handwriting.

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Start:  7:19am
Finish:  8:31am

Warm Up:  Alternating One Arm BB Press 45lbsx50

SS:
BB Rev Grip BO Row:  90×6/100×6x2/110×6/120×6
BB Bench:  105×6/115×6/135×6x2/145×6
—–
WG Cable Seated Rows:  120×6/125×6/130×6x2/135×6*
DB Incline Bench (Neutral Grip):70(2-35s)x6×2/80(2-40s)x6×3**
—–
Dips:  6/5/4/4/3***

Swiss Ball Crunches:  12×3

Thoughts:  *Cheated a bit on the last rep.

**Last rep was ugly.

***Almost four.  But almost doesn’t count.

Six minutes stretching and foam roller.

Pretty pleased with today.

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Start:  7:12am
Finish:  8:29am

Warm Up:  One Arm Alternating BB Press 45lbx50

Rest:  90 seconds
Tempo:  321

SS:
CG Chins:  BW(180-ish)+10×3/BW+25×3x3/BW+30×3x2
BB Shoulder Press:  80×3x2/85×3x2/90×3/95×3
—-
WG Lat PD:  140×3x2/145×3/150×3x2/155×3
DB Chek Press:  50(2-25s)x3×2/60(2-30s)x3×4

Towel Bicep Curls: 50(2-25s)x3×2/60(2-30s)x3×3*/60(2-30s)x2

Upper Body Russian Twist:  8.8lbsx12×3

Thoughts:  *last rep on that set was a bit of a cheat.  Man, I’ll tell ya, the Towel Curls are an interesting challenge.

REALLY happy with the chins.  Wow!

Followed with four minutes of stretching.

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