yadmit’s BodyBlog

Decided to have this done as it’s been a while.

The first numbers are from November 21st, 2007 and the second (in brackets) are from July 31st, 2008

Chest:  103cm (106)
Waist (Umbilicus):  92 (89)
Quad:  57 (57)
Calf:  38 (37)
BF%:  15.9 (14)
BFM:  28.61lbs (25.2)
LBM:  151.39lbs (154.8)
Weight: 180lbs (180)

I like what I see… if I’d stick to a better diet, I’d be doing much better.

t

Start:  7:12am
Finish:  8:32am

Warm Up: Five minutes on the treadmill

Rest:  90
Tempo:  301

Heels Raised 1&1/4 Squat:  65×8/85×8x4

SS:
BS DL:  55×8/60×8/75×8/80×8x2
Split GM:  50×8/55×8/70×8/75×8x2

Woodchop:  45×15x3

Thoughts:  Followed this with about seven minutes of stretching and foam roller.

Tough again today.  My legs were gorged after the squats.

Weight was 179.6lbs.

t

Start: 7:16am
Finish:  8:37am

Warm Up:  One Arm Alternating BB Press 45lbx50

Rest:  120s
Tempo:  30X

SS:
BO BB Rows:  115×4/120×4/130×4/140×4x3
BB Inc. BP:  105×4/115×4/125×4/130×4x3
—-
Mixed Grip Chin:  BW+10×4/BW+15×4x4/BW+15×3
BB Push Press:  95×4/105×4x2/110×4x2*/110×3**
—-
Swiss Ball Crunches:  15×3

Thoughts: 

*Getting iffy.
**Decided not to try a fourth.

About five minutes of stretching.  Good today, played it safe with the Push Press, though.

I’m keeping an eye open for signs of overtraining since my head doesn’t seem to be into it too much the last week or so.

t

Start:  7:16am
Finish:  8:30am

Warm Up:  Five minutes on the treadmill

Rest:  60 seconds
Tempo:  201

Heels Raised 1&1/4 Squat:  65×12x3/65×9

SS:
BS DL:  50×12x4*
Split GM:  50×12x4*

Woodchop:  40lbsx15×3

Thoughts:  *rest periods were starting to approach 90 seconds… after I was done that superset, I took a moment to regain consciousness. 

Followed this with eleven minutes of stretching. 

This was likely the hardest day of all so far.  I’m looking forward to a weekend away from the gym.

t

Start:  7:15am
Finish:  8:43am

Warm Up:  One Arm Alternating BB Press 45lbx50

Rest:  90 seconds
Tempo:  301

SS:
BO BB Row:  95×8/105×8/110×8x2/115×8*
BB Incline Bench Press:  95×8/105×8/110×8x2/115×8**
——
Mixed Grip Chin:  7.5/4.5/4/5/5***
BP Push Press:  50×8/60×8/70×8/75×8x2
——
Dips:  BW-100×8/BW-90×8/BW-80×8/BW-70×8/BW-70×7
DB Clean:  50(2-25s)x8×5

Swiss Ball Crunch:  15×3

Thoughts:
*Tempo a little off and a bit of a cheat in there, too.
**Needed some extra back arch to get the last rep.
***Switched the grip for the 5th rep.

Nine minutes of stretching and foam roller followed.  Felt good today and I upped some weights. 

Fairly pleased with the chins.

t

Start:  7:15am
Finish: 8:38am

Warm Up:  Five minutes on the treadmill

Rest:  120s
Tempo: 30X

Heels Raised 1&1/4 Squat:  115×4/120×4x3/125×4x2

SS:
BS DL:  90×4/95×4x2/100×4/105×4/120×4*
Split GM:  85×4/90×4x2/95×4/100×4x2

Woodchop:  35×15x2/40×15

Thoughts:  *almost lost my balance on the last couple of reps.

Good today.  Don’t quite get the pump I do with the high reps, but I’m still getting beat up pretty good.

Followed with six minutes of stretching.

Weight this morning was 181.1lbs.

t

Start:  7:16am
Finish:  8:28am

Warm Up:  One Arm Alternating BB Press 45lbsx50

SS:
BB BO Row: 85×12x2/90×12/90×10*
BB Inc. BP:  95×12x3/95×8*
—-
Mixed Grip Chins:  BW-160×12/BW-140×12/BW-130×12/BW-110×10**
BB Push Press:  55×12x3/60×12
—-
Dips:  BW-110×12x4***
DB Clean:  40(2-20s)x12×4

Swiss Ball Crunches:  15×3

Thoughts:

A fellow this morning was walking by me at one point.  He’s pretty built.. he looked at me and said "it ain’t gettin’ any easier."  True.

*Elbows feeling the burn.
**Brain shut off.  Decided no more.
***Brain didn’t shut off.  Decided I could do them all.  Thanks.

Followed with nine minutes of stretching and some foam roller. 

Today was almost a write-off.  About half a dozen times I thought of stopping altogether… I even wondered why I do this.

I made it through by shutting the brain off.  No sense in it talking to me when I’m trying to work out.

t

Start:  7:18am
Finish:  8:37am

Warm Up:  Five minutes on the treadmill

Rest:  90 seconds
Tempo:  301

Heels Raised 1&1/4 Squat:  65×8/75×8/80×8x2/85×8*

SS:
BS DL:  50×8x2/60×8/75×8/80×8
Split GM:  45×8x2/55×8/70×8/75×8**

Woodchop:  35×15x3

Thoughts:

*When I was done these, I couldn’t rack the thing soon enough.. exhausted… but the quad pump felt good..!

**I took a moment when I was done.

Ugh.. today was tough, as one could tell by my T-shirt when I was done.  Made it through despite being pretty beat up. 

I upped ALL the weights.

Followed with eight minutes of stretching.

t

Start:  7:16am
Finish:  8:35am

Warm Up:  One Arm Alternating BB Press 45lbsx50

Rest:  120s
Tempo:  30X

SS:
BB BO Rows:  110×4/115×4/120×4/125×4/130×4/135×4*
BB Inc. BP:  110×4/110×4/125×4x4
—-
Mixed Grip Chins:  BWx4/BW+10×4x5**
BB Push Press:  85×4/95×4/105×4x2/110×4x2***

Swiss Ball Crunches:  ****

Thoughts:  *Feeling a slight twinge in my right shoulder.  Form was pretty good, although maybe a bit of a cheat on the last couple of reps.

**Not as explosive as I would have liked to have been on the last couple of reps.
***Last rep was iffy… any more would have been BAD.
****These were tough today… dunno why.

Right shoulder has me a bit concerned.  I’ll keep an eye on it.

t

Start:  7:12am
Finish:  8:16am

Warm Up:  Some step ups and bar squats

Heels Raised 1&1/4 Squats:  65×12x2/65×10/65×9*

SS:
BS DL:  45×12x4
Split GM:  50×12x4

Woodchop:  30×15x3

Thoughts:  *Legs are a bit beat from the bike ride yesterday.  That may explain the agony known as squats today.  Despite that, I may lower the weight on this for next time.  The form was getting a little iffy, too.

Big sweat today.  This tough and humbling.

t