yadmit’s BodyBlog

Start: 7:15am
Finish: 8:44am

Warm Up: 4:45 KB warm up

Bench: 45×15/95×8/160×5x5
Clean & Press: 85×4x6

Half Get Up (L/R): 44×2x5 each side
Windmill (L/R): 44×2x5 each side
Incline Crunches (Hips Higher than head): 3×15
Kettlebell Scissor:  25lbsx10/7/7

Thoughts:  Ten minutes of HIIT.  Fifteen seconds high, 45 low. 

I think my form was pretty good on the bench, but I’ll stick with this weight for another week.

t

Start: 7:18am
Finish: 8:47am

Warm Up: 5:00 KB Warm up

Squats: 45×15/135×8/145×6/155×6/165×6/175×6/185×6*
Chins: BW (189)x8/x6/x6/x4
BO Rows: 75×8/80×8/85×8/85×8

Side Raises:  2×10 each side
Windmills: 44×2x5 each side

Thoughts:  *One more week at this weight on the squats.. we’ll see.  I followed with ten minutes of HIIT and 15 minutes of stretching.  Good day, today.  I upped the squat and rows and am relatively pleased with the chins.

t

Start: 7:16am
Finish: 8:47am

Warm Up: KB warmup for 5:00

Deads: 45×15/135×8/195×5/200×5/2 15×5/245×5/255×4
BB Curls (body drag*): 50×6x2/50×5/50×3
Dips (BW -186): 18/7/5/6
Bar Hangs: 57/36/28

SS:
Wrist Curls: 20lbx20×3
Rev Wrist Curls: 20lbsx20/13/10

Thoughts: Ten minutes on the cross trainer. 11:30 of stretching. I upped the DL kinda by accident. Bad math.

t

Start: 7:17am
Finish: 8:42am

Warm Up: 5:00 KB warm up

Bench: 45×15/95×8/150×5x5
Clean & Press: 75×4x6

Half Get Up (L/R): 35×2x5 each side
Windmill (L/R): 35×2x5 each side
Incline Crunches (Hips Higher than head): 3×15
Plank with Weight Transfer: 3×15

Cardio: Recumbent Bike for ten minutes. HR hit 138. Cals 86.

Thoughts: I did nine minutes of stretching afterward. Still have a slight pinch in my left elbow.  Guess I should get that taken care of.  Pleased with the bench today.

Weight - 187.2lbs

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Start: 7:16am
Finish: 8:34am

Warm Up: 4:00 KB Warm up

Squats: 45×15/115×8/135×6/155×6/155×6/165×6/175×6
Chins: BW (188)x9/x7/x4/x4
BO Rows: 75×8/75×8/75×8/75×8

KB One Hand Sit Up: 35×2x5 each side
Windmills: 35×2x5 each side

Thoughts:  I followed with 14 minutes of stretching and foam roller.  Upped the squat today.  Chins were alright and so were the rows.

t

Start: 7:06am
Finish: 8:22am

Warm Up: KB warmup for 5:00

Deads: 45×15/135×8/195×5/210×5/220×5/225×5/230×5
BB Curls (body drag*): 50×6x3/50×3
Dips (BW -186): 17/10/7/6
Bar Hangs: 1:07/:40/:32

SS:
Wrist Curls: 20lbx20×3
Rev Wrist Curls: 20lbsx17/13/13

Thoughts:  Ten minutes of stretching afterward.

I upped the DL and the Dips.  Good day.

t

Start: 7:16am
Finish: 8:40am

Warm Up: 4:30 KB warm up

Bench: 45×15/95×8/150×3x5/145×5/150×5
Clean & Press: 75×4x6

Half Get Up (L/R): 35×2x5 each side
Windmill (L/R): 35×2x5 each side
Incline Crunches (Hips Higher than head): 3×15
Plank with Weight Transfer: 3×15

Cardio: Recumbent Bike for ten minutes. HR hit 141. Cals 59 and distance was 3.6 miles.

Thoughts:  I did ten minutes of stretching afterward.  I upped the BP and the C&P!

t

Start: 7:13am
Finish: 8:44am

Warm Up: 5:00 KB Warm up

Squats: 45×15/115×8/125×6/135×6/145×6/155×6/165×6
Chins: BW (187)x8/x6/x5/x5
BO Rows: 75×8/75×8/75×8/75×8

KB One Hand Sit Up: 35×2x5 each side
Windmills: 35×2x5 each side

Thoughts:  HIIT for ten minutes on the recumbent bike.  Distance was 3.6 miles.  I apparently burned 64 calories and had a HR of 141.

Did 13:30 of stretching and foam roller afterward.

I upped everything!

t

Start: 7:09am
Finish: 8:30am

Warm Up: KB warmup for 4:45

Deads: 45×15/135×8/185×5/205×5/210×5/215×5/220×5
BB Curls (body drag*): 40×6x2/50×6x2
Dips (BW -185): 15/10/5/7
Bar Hangs: 1:07/:40/:32

SS:
Wrist Curls: 20lbx20×3
Rev Wrist Curls: 20lbsx16/13/12

Thoughts: Damn… I’m happy with this.  Although I did put the BB down on the curls on the last rep. 

I did 8:30 of stretching afterward. 

Calves are still sore from Sunday.

t

Start: 12:53pm
Finish: 2:09pm

Warm Up: 4:30 KB warm up

Bench: 45×15/95×8/135×5x5
Clean & Press: 65×6x2/70×6/75×6

Half Get Up (L/R): 35×2x5 each side
Windmill (L/R): 35×2x5 each side
Hypers: 3×12
Swiss Ball Crunches: 3×15

Cardio: Recumbent Bike for ten minutes. HR hit 142. Cals 75 and distance was 3.6 miles.

Six minutes of stretching.

Good today.  I upped the bench and the C&P.

t