yadmit’s BodyBlog

Start:  7:15am
Finish:  8:52am

Warm Up:  Rotator Cuff stuff and burpees 6/6/6

Squat:  65×8/130×5/150×4/170×3/185×3/200×3*
BP:  50×8/100×6/115×4/130×3/145×1/155×3x3**
Row:  45×8/85×6/100×4/110×3/120×1/130×3x3
Burps:  8/8/8/8/8/8/8/8/7

Thoughts:  *A little wobbly on the last rep.  Got it up and racked though with fairly decent form.

**Almost did an arm pump when I was done.  I was worried this would be a challenge today.  Appropriate rest times I think.

I followed with nine minutes of stretching.

I’m pleased with today. 

I’ve noticed some wrist aggravation, likely from the burpees.  I’ll keep monitoring it.

t

Ugh.. tired today.. had to do the early shift, so I was concerned what would happen with today.  It’s ‘light’ day, but high volume.  I find the deads ‘heavy’ as opposed to light.  ha.

Start:  11:30am
Finish:  1:15pm

Warm Up: Burps 8/8/8

Squats:  50×8/95×6/110×4/125×3/135×1/145×3x3
DL:  85×8/175×6/200×4/225×3/245×1/265×3x3*
OH Press:  30×8/65×6/70×4/80×3/90×1/95×3x3
Chins:  BW+20×3x3 (BW=180)
Burps:  9/9/9/9/9/9/9

ThoughtsL  *Form got a tad iffy on one or two reps.  Need to keep my eyeballs on that.

My rest periods were around three minutes, except on the deads… they were four-ish or a bit more.

I followed with seven minutes of stretching and watching some high school kids come in.

They were kinda funny to watch, just grabbing stuff and not warming up or anything.  They were scattering willie-nillie all over the gym.  The best part was the gym teacher there.  He didn’t seem to give much direction, especially to one young man who, on his first set of the bench press, was benching 185.  No warm ups. 

Weird.

t

Start:  7:22am
Finish: 8:46am

Warm Up:  Burpees 7/7/7

Squat:  60×8/115×6/130×4/150×3/160×1/175×3x3
BP:  60×8/115×5/130×4/150×3/160×3/175×3*
BO Row:  50×8/100×5/115×4/130×3/140×3/150×3**
Burps: 8/8/8/8/8/8/8/8

Thoughts:

*Not pretty.  The form was alright, but I may have been able to get a little lower

** Bit of a "power thrust" on the last rep

I followed with eight minutes of stretching.

My right wrist is feeling a bit of aggravation.  May be the burpees.  We’ll see how it handles the next few days.

t

Start:  7:15am
Finish:  8:47am

Warm Up:  Burpees - 8/8/8

Squat:  65×8/130×5/145×4/165×3/180×3/195×3*
BP:  50×8/100×6/115×4/130×3/140×1/150×3x3
Row:  40×8/85×6/95×4/105×3/115×1/125×3x3
Burpees:  10/6/7/7/7/7/7/7

Thoughts:

*Just about stalled on the third rep.  I was trying ATG today and getting outta the hole was a bit of a challenge… did it though!

Followed with 13 minutes of stretching and foam roller.

Good today.  Things are gonna get a tad heavier next week.

t

Start: 7:13am Finish: 9:01am (today took a long time) Warm Up: Burpees 8×3 Squat: 50×8/95×6/110×4/125×3/135×1/145×3x3 DL: 85×8/170×6/195×4/210×3*/240×1/260×3x3 Chins: 195×3x3 (BW plus ten) Burpees: 8×7 Thoughts: I followed with eleven minutes of stretching and foam roller. *I must have shut my brain off. I was having a heck of a time getting the math right on what was supposed to be 220 pounds. When I lifted it, it felt a tad off balance so I took a quick look to see if I had a five pounder on each side. Yup. I finished my reps (3) and then took a quick look and noticed I’d added a 25# on one side and a 35# on the other. Duh. t

Start: 7:16am
Finish:  8:43am

Warm Up:  Burpees 8/8/8

Squat:  55×8/110×6/130×4/145×3/155×1/170×3x3
BP:  55×8/110×5/130×4/145×3/155×3/170×3
BO Row:  50×8/95×5/110×4/125×3/135×3/145×3
——-
SS:
Burpees:  6×9
Medicine Ball Slams:  11lbsx6×9

Thoughts:  I followed this mess with fifteen minutes of stretcing and foam roller work. 

Good sweat today.  The Bench felt good, too. 

I need to take proper rest times between sets.  Today was about two minutes. 

t

Start: 7:20am
Finish: 8:47am

Warm Up: Burpees 5/5/5

Squat: 65×8/125×5/145×4/160×3/17 5×3/190×3
Bench: 50×8/95×6/110×5/125×3/135 x1/145×3x3
BO Row: 40×8/85×6/95×4/105×3/115x 1/125×3
Burpees: 12 sets of five
Arm Blaster: 30lbsx10/35lbsx10×2

Thoughts: Followed this with 13 minutes of stretching and foam roller.

Another week in the books!

t

Start:  7:15am
Finish:  8:55am

Warm Up:  Burpees 10/6/7

Squat:  45×8/90×6/105×4/120×3/130×1/140×3x3
DL:  85×8/170×6/190×4/215×3/235×1/255×3x3
OH Press:  30×8/65×6/70×4/80×3/90×1/95×3x3
Chins:  BW+10(192)x3×3
Burpees:  10×5

Thoughts:  My weight prior to entering the gym was 180.2.  After breakfast, clothes and shoes I was 182 according to the gym scale.  That is the weight I used on the chins.

This took a long time today.  I did more warm ups this time on the DL.

I followed this with twelve minutes of stretching and foam roller.

t

It’s Thanksgiving Monday here in Canada.  Many folk must be feeling guilty of too many carbs over the last few days (myself included).  They gym is open for four hours today and it was busy.  Wow.

Start:  12:06pm
Finish:  1:16pm

Warm Up:  Burpees 8/7/7

Squat:  55×8/110×6/125×4/140×3/155×1/165×3x3
BP:  55×8/110×5/125×4/140×3/155×3/165×3*
Row:  45×8/90×5/105×4/120×3/130×3/140×3
—-
SS:
Burpees:  7×7
Medicine Ball Wall Throws:  8lbsx7×7

Thoughts:  *  Could have/should have gone lower on the last rep on the last set.  I was a little leery on it, though.

Good sweat today.  It really amped up with the superset.

Seven minutes of stretching afterward.

t

Start:  7:20am
Finish:  8:37am

Warm Up:  Burps 6/6/6

Squat:  60×8/120×5/140×4/155×3/170×1/185×3
BP:  45×8/90×6/105×4/120×3/130×1/140×3x3
BO Row:  40×8/80×6/90×4/100×3/110×1/120×3x3
—
SS:
Burpees:  5×10
Medicine Ball Slams:  11lbsx10×5

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

Good today.  A big sweat thanks to the superset at the end.

t