yadmit’s BodyBlog

Start:  7:14am
Finish:  8:27am

Warm Up: twelve burpees

Squat:  50×8/110×5/115×4/130×3/150×3x3
Bench:  50×8/100×5/115×5/130×4/140×3/150×3
Row:  40×8/85×5/95×5/105×5/115×5/125×5
——
SS:
Burps:10×3
Medicine Ball Wall Throw:  8lbsx10×3
Two Hand KB Swing:  25lbsx10×3
——
Burpees:  10/5

Thoughts:  Followed with ten minutes of stretching and foam roller.  Good day, today.

t

Start:  7:15am
Finish:  8:30am

Warm Up:  Twelve Burpees

Squat:  60×8/120×5/140×5/155×5/170×5/185×5
Bench:  45×8/90×5/105×4/120×3/140×5x5
Row:  40×8/80×5/90×4/100×3/120×5x5

Burps:  (rest of ‘em) 10/10/6/6/10

Thoughts:  Eight minutes of stretching after.  Good today.  Focused on the correct muscle group for the bench as the last few times I think I was using more shoulders than chest.

t

Start:  7:10am
Finish:  8:46am

Warm Up:  Burpees - 13 (the rest later today)

Squat:  45×8/90×5/100×4/115×3/135×5x5
DL:  135×8/225×3/250×5x5
PR:  45×8/95×5x5
Chin:  182×5x5

Thoughts:  I had some guy walk right behind me when I was doing DLs… threw off my flow for a set.  Numbskull…

My shoulder is still a bit sore, but not too bad.  We’ll see how it feels later today.

I’ll finish my burpees later… only 39 to go.

t

Start:  7:13am
Finish:  8:29am

Warm Up:  Rotator cuff stuff and ten burpees

Squats:  55×8/105×5/120×4/135×3/160×5x5
Bench:  55×8/105×5/120×5/135×5/150×5/160×5*
Row:  45×8/90×5/100×5/115×5/125×5/135×5

Thoughts:  *I probably didn’t go as low on the last couple of reps as I should have.

Finished the remaing 40 burpees in between a couple sets of rows and the rest after.

Followed with nine minutes of stretching and foam roller.

t

Week Three - Day Three

Start:  7:15am
Finish:  8:17am

Warm Up:  Rotator cuff stuff and 12 burps

Squats:  60×8/120×5/135×5/155×5/165×5/180×5
BP:  45×8/90×5/100×4/115×3/135×5x5
Rows:  40×8/75×5/85×4/100×3/115×5x5

Thoughts:  Finished the rest of the burps between sets of rows…

t

Start:  7:12am
Finish:  8:40am

Warm Up: Ten Burpees (the rest later today)

Squat:  45×8/90×5/100×5/115×3/135×5x5
DL:  135×10/245×5x5
OH Press:  65×10/95×5x5
Chins:  180×5x5

Thoughts:  I followed with a bit of stretching.

Also learned today I will be taking a Kettlebell class so I can teach others how to use the little gems!

t

Start:  7:14am
Finish:  8:22am

Warm Up:  Burps - 13

Squat:  55×8/105×5/120×4/135×3/160×5x5
Bench:  50×8/100×5/115×5/130×5/145×5/155×5
Row:  45×8/85×5/100×5/110×5/120×5/130×5

SS:
Burps:  10×3
Medicine Ball Slams:  11lbx10×3

Thoughts:  My weight this morning was 183.  A weekend of carbs with my son’s birthday… it invovled pizza, some ice cream… and probably things I shouldn’t be eating.  Oh well.

Followed with seven minutes of stretching and foam roller.

The burps are getting tough when included with my workout.

t

Start:  7:15am
Finish:  8:40am

Warm Up:  burpees - 12 (finish these later)

Squats:  45×5/90×5/100×4/115×3/135×5x5
Deads:  80×8/160×5/260×5(whoops)/240×5x4
OH Press:  30×10/95×5x5
Chins:  181(BW)x5×5

Thoughts:  Got all the chins.  DAMN!  Made an oops on the first set of work Deads.  I lifted it and thought there is no way I’m gonna get 5×5 of these… so… I recounted and realized I’d added an extra 20 pounds.  Got the set done, but wasn’t going to do four more.

Six minutes of stretching and foam roller to follow.

t

Start:  7:20am
Finish:  8:25am

Warm Up:  twelve burpees

Squat:  50×8/100×5/115×4/130×3/155×5x5

Bench Press:  50×8/100×5/115×5/130×5/140×5/150×5

Rows:  40×8/85×5/95×5/105×5/115×5/125×5

Burps:  12/12

Thoughts:  Weight this morning was 181.4 pounds.  Burps were tough today.  I did 5k on the treadmill yesterday and then the squats today.  Whew….

Followed with 5:30 of stretching.

t