yadmit’s BodyBlog

Start:  9:00am
Finish:  10:20am/10:40am

Warm Up:  One Arm Alternatin Barbell Press 45lbsx50

Rest:  90 seconds
Tempo:  301

SS:
BO BB Rows:  95×8/100×8/110×8x2/115×7*
BB Inc. BP:  95×8/100×8/110×8x2/110×5*
—-
Mixed Grip Chins:  BWx6.5/BWx4×4
BB Push Press:  50×8/60×8/70×8/75×8/75×7**
—-
Dips:  BW-100lbsx8×2/BW-90lbsx8×2/BW-70lbsx7
DB Clean:  40(2-20s)x8×2/50(2-25s)x8×3

Ab Coaster:  15×3

Cardio:

HIIT on the spin bike followed the nasty above.

Warm Up:  one minute
High:  30 seconds by six cycles
Low:  60 seconds by six cycles
Cool Down:  three minutes

Thoughts:  Weight this morning was 183.6 pounds.  Up a tad, but that might have something to do with me being on holidays for the past week or so.

*started with heavier weights on the first couple of sets compared to last time
**form became questionable.

Overall, good today with a big sweat.

t

Start:  8:24am
Finish:  9:44am

Warm Up:  Five minutes on the treadmill

Rest:  120
Tempo:  30X

Heels Raised 1&1/4 Squat:  115×4x6

SS:
BS DL (each leg):  90×4x3/95×4x2/100×4
Split GM (each leg):  85×4x2/90×4x4

Upper Body Russian Twist:  15×3

Cardio Step Ups:  33 in 45 seconds

Thoughts:  Switched the Woodchops to UB Russian Twists as the cable machines were being used.

Tried some cardio step ups on an 18" bench.  There is a show on Canadian TV called "X-Weighted" and they do these for two minutes.  I had challenges as my stop watch decided to stop about 25 seconds in, and… well, it was hard!  haha!  I think I’ll work on these, but maybe not following legs. 

Did about eight minutes of stretching and foam roller stuff.

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Start:  10:54am
Finish:  11:57am

Warm Up:  One Arm Alternatind BB Press 45lbsx50

SS
BB BO Row:  85×12x4
BB Inc BP:  95×12x2/95×11*/95×7
—-
Mixed Grip Chins:  BW-160=20lbsx12/BW-150=30lbsx12/BW-140=40lbsx12/BW-120=70lbsx11
BB Push Press:  45×12/55×12x3
—-
Dips:  BW-160=20lbsx12/BW-140=40lbsx12/BW-80=100lbsx12/BW-80=100lbsx8
DB Cleans:  30(2-15s)x12/40(2-20s)x12×3

Swiss Ball Crunches:  15×3

Thoughts:  *no rest pause this time like the last time I did this rep scheme.

Tough today… didn’t really want to be there as I had some things on my mind.

Followed with some stretching.

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Start:  8:12am
Finish:  9:34am

Warm Up:  Five minutes on the treadmill

Rest:  90
Tempo:  301

Heels Raised 1&1/4 Squat:  65×8x3/75×8/80×8

SS:
BS DL:  35×8x2/50×8/55×8/75×8
S GM:  30×8x2/45×8/50×8/65×8

Woodchop:  25lbsx15×3

Thoughts:  About seven minutes of stretching and foam roller.  Good burn today and still have DOMS from Wednesday’s leg day.

t

Start:  10:30am
Finish:  11:42am

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

Rest:  120 seconds
Tempo:  30X

SS:
BB BO Row:  100×4x2/115×4/120×4x2/125×4
BB Incline BP:  95×4x2/115×4x3/125×4
—-
Mixed Grip Chins:  BWx4×5/BW+10(190lbs)x4
BB Push Press:  80×4/90×4x4/95×4

Swiss Ball Crunches:  15×3

Thoughts:  I think I could have done more with the chins and maybe the Push Press.

Did some stretching and foam roller afterward. 

Overall, good today.

t

Start:  1:08pm
Finish:  2:12pm

Warm Up:  Five minutes on the treadmill

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

SS:
BS DL:  40×12x4
Split GM:  45×12x4

Woodchop:  25×12x3

Thoughts:  Holy s***.

I’m going to keep the same weight on this scheme for squats.

Followed with seven minutes of stretching and foam roller.

t