yadmit’s BodyBlog

Start: 7:16am
Finish: 8:54am

Warm Up: KB warmup for 4:30

Deads: 45×15/135×8/225×5/265×2/2 70×5/270×4*
BB Curls (body drag): 50×6x3/50×5
Dips: 17/8/7/7

SS:
Wrist Curls: 20lbsx20×3
Reverse Wrist Curls: 20lbsx20/16/12

Thoughts: * Lost my rhythm on the last rep… decided to put the bar down and not try for the fifth.

I did twelve minutes of SS cardio. 80 cals burned apparently.

I followed with 15 minutes of stretching and roller.

I think I’m gonna lay off for a while now…

Also, after my workout, I noticed some symptoms of a migrain coming on… took some pills and am hoping the headache goes away.

t

Start: 7:15am
Finish: 8:54am

Warm Up: 4:30 KB warm up

Bench: 45×15/95×8/165×5x5
Clean & Press: 90×3x6/90×5

Incline Crunches: 3×15
Decline Leg Raises: 10/10/8
Woodchop (L/R): 40lbsx12×3

Thoughts: I think I’ll try 170 on the bench next week, if there is indeed a next week. I feel a pinch in my right shoulder as I’m pressing overhead on the C&P. It almost feels like something is trying to unwind. On the last set, it actually stopped me from lifting the bar. And it’s not every time, either. It seems to happen with chins, too, almost like it’s out of place.

So, because of that, no windmills or TGUs today. However, maybe a call to the PT.

I did ten minutes of cardio after and then thirteen minutes of stretching and roller.

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Start: 7:19am
Finish: 8:55am

Warm Up: 4:30 KB Warm up

Squats: 45×15/135×8/155×6/165×6/1 75×6/185×6/200×6*
Chins (OH): BW (190.2)x7/x6/x5/x5
BO Rows: 95×8/95×8/95×8/95×8

Side Raises: 2×15 each side
Windmills: 44×2x5 each side

Thoughts: I did ten minutes of HIIT afterward. I apparently burned 81 cals.

I followed with 15:00 of stretching and roller.

*Prettier than last week. Not time yet to up it.

t

Start: 7:18am
Finish: 8:38am

Warm Up: KB warmup for 4:30

Deads: 45×15/135×8/225×5/265×3/2 70×5
BB Curls (body drag): 50×6x4*
Dips: 14/8/7/7

SS:
Wrist Curls: 20lbsx20×3
Reverse Wrist Curls: 20lbsx20/14/12

Thoughts: * got six! It was a struggle, with a breakdown in form, but I got it!

Did fifteen minutes of stretching and rolling.

t

Start: 7:21am
Finish: 8:37am

Warm Up: 4:20 KB warm up

Bench: 45×15/95×8/165×5x5
Clean & Press: 85×4x6

TGU: (L/R): 44×2x3
Windmill (L/R): 44×2x5 each side
Incline Crunches (with twist): 4×15

Thoughts: I did ten minutes of stretching and roller. I’m pleased with today. I think I’ll do one more week with this weight on the bench, then up it.

t

Start: 8:16am
Finish: 9:49am

Warm Up: 4:00 KB Warm up

Squats: 45×15/135×8/155×6/165×6/1 75×6/185×6/200×6*
Chins (OH): BW (190.2)x7/x6/x5/x5
BO Rows: 90×8/90×8/90×8/90×8

Side Raises: 2×15 each side
Windmills: 44×2x5 each side

Thoughts: I did ten minutes of HIIT afterward. I apparently burned 84 cals.

I followed with 11:30 of stretching and roller.

*Got it! But the form was NOT good on the last rep. I’ll stay with 200 for a bit.

Happy with it all today.

t

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

Warm Up: KB warmup for 5:30

Deads: 45×15/135×8/195×5/225×5/2 55×5/265×5/265×5
BB Curls (body drag*): 50×6x3/50×5
Dips: 19/9/8/7

SS:
Wrist Curls: 20lbsx20×3
Reverse Wrist Curls: 20lbsx20/14/11

Thoughts: Ten minutes of HIIT - 80 cals. Twelve minutes of stretching and roller.

Pleased with DL and Dips… not sure what is going on with the curls and why I can only get five on the last set.

Couple more weeks of this. Maybe.

t

Week Seven - Day Two

Start: 7:22am
Finish: 8:37am

Warm Up: 4:00 KB warm up

Bench: 45×15/95×8/165×5x5
Clean & Press: 85×3x6/85×5*

TGU: (L/R): 44×2x3
Windmill (L/R): 44×2x5 each side
Incline Crunches (with twist): 3×15

Thoughts: No cardio today - I have a busy day as we are looking at selling our house. I did 5:30 of upper body stretching.

* Buckled at the press part, thought of trying, then thought better of it.

t

Start: 8:51am
Finish: 10:19am

Warm Up: 4:30 KB Warm up

Squats: 45×15/135×8/145×6/155×6/1 65×6/175×6/185×6
Chins: BW (190)x10/x7/x4/x5
BO Rows: 85×8/85×8/85×8/85×8

Side Raises: 2×15 each side
Windmills: 44×2x5 each side

Thoughts: I did ten minutes of HIIT afterward. I apparently burned 81 cals.

Whew - killer today. Not sure if my breakfast was timed right, but I sure had the shakes midway through the squats. Everything else seemed fairly strong, though.

I followed with ten minutes of stretching.

t

Start: 7:18am
Finish: 8:38am

Warm Up: KB warmup for 5:30

Deads: 45×15/135×8/195×5/210×5/2 20×5/255×5/255×5*
BB Curls (body drag*): 50×6x3/50×5
Dips: 17/7/7/7

SS:
Wrist Curls: 20lbsx20×3
Reverse Wrist Curls: 20lbsx20/13/12

Thoughts: I did 15:30 of stretching and foam roller.

*Stick with this for another week. I MUST keep an eye on my form.

Happy with today.

t