yadmit’s BodyBlog

Start: 9:05am
Finish: 10:34am

Warm Up: 5:00 KB Warm up

Squats: 45×15/115×6/125×6/135×6/145×6/150×6
Chins: BW (186)x7/x5/x4/x4
BO Rows: 65×8/75×8/75×8/75×8

Standing Calf Raises:  60×3x15

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

Thoughts: Ten minutes of cardio. Burned 64 cals and apparently pedalled 3.6 miles.

I did 15 minutes of stretching and foam roller.

I’m pleased with my squats.

And now, I can say I’ve seen it.. someone doing barbell curls in the squat rack.  And it’s not like it was an out of this world kinda weight.  He was curling 65 pounds.

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Start: 7:17
Finish:  8:38

Warm Up:  KB warmup for 4:15

Deads:  45×15/135×8/185×5x2/205×5x2
BB Curls (body drag*):  35×6x2/40×6x2
Dips (BW -182):  12/10/6/5**
Bar Hangs:  1:04/:45/:35

SS:
Wrist Curls:  20lbx20×3
Rev Wrist Curls:  20lbsx15/10/9

Thoughts:  I did 18 minutes of stretching and foam roller afterward.  Feel a some aggravation in my right glute.  I’m hoping the foam roller will fix it… it’s not painful, just annoying.

* Gironda type
** my mind made me stop. 

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Start:  7:17am
Finish:  8:43am

Warm Up:  4:30 KB warm up

Bench:  45×15/95×5/135×5x4
Clean & Press:  45×6/65×6x3

Half Get Up (L/R):  35×2x5 each side
Windmill (L/R):  35×2x5 each side
Hypers:  3×10
Swiss Ball Crunches:  3×15

Cardio:  Recumbent Bike for ten minutes.  HR hit 145.  Cals 69 and distance was 3.6 miles.

Thoughts:  I did eighteen minutes of stretching and foam roller afterward.  Still have some DOMS from Monday, but they appear to be gone now, following the workout.  Till tomorrow anyway.

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