yadmit’s BodyBlog

Start: 7:10am
Finish: 8:23am

Warm Up: 5:00 min cycle

Squat: 115×3x6/125×2x6
–
Romanian DL: 95×6/115×2x6/135×6
–
BB Lunge: 45×2x12/55×1x12/side
–
Seated Calf Raises: 45×3x20
–
Hanging Knee Raises:15/10
Swiss Ball Crunches: 12/12
Bicycle Crunches: 15/15

Thoughts: I did about 13 minutes of stretching and foam roller. Good today. Upped some numbers and I think I can up more next time.

t

Start: 7:10am
Finish: 8:23am

Warm Up: 5:00 min cycle

Squat: 115×3x6/125×2x6
–
Romanian DL: 95×6/115×2x6/135×6
–
BB Lunge: 45×2x12/55×1x12/side
–
Seated Calf Raises: 45×3x20
–
Hanging Knee Raises:15/10
Swiss Ball Crunches: 12/12
Bicycle Crunches: 15/15

Thoughts: I did about 13 minutes of stretching and foam roller. Good today. Upped some numbers and I think I can up more next time.

t

Start: 7:10am
Finish: 8:23am

Warm Up: 5:00 min cycle

Squat: 115×3x6/125×2x6
–
Romanian DL: 95×6/115×2x6/135×6
–
BB Lunge: 45×2x12/55×1x12/side
–
Seated Calf Raises: 45×3x20
–
Hanging Knee Raises:15/10
Swiss Ball Crunches: 12/12
Bicycle Crunches: 15/15

Thoughts: I did about 13 minutes of stretching and foam roller. Good today. Upped some numbers and I think I can up more next time.

t

Start: 7:12am
Finish: 8:12am

Warm Up: 4:20 KB

Bent Over Row (OH Grip): 85×3x6/95×2x6
–
Chins (BW minus 100=99): 8/6/6
–
Bench Press: 135×3x6/135×1x5/135×1x4
–
Chest Dips (BW minus 110=89): 10/10/8
–
Neutral Grip Shoulder Press: 15×2x10/20×1x10
–
Tricep Pushdowns: 30×3x10
BB Curls: 35×3x10

Thoughts: I did 9:30 of stretching and roller afterward. Yup, last weeks BP WAS 135. A bit better with it today. Chins and dips have a ways to go.

t

Start: 7:09am
Finish: 8:27am

Warm Up: 5:00 min cycle

Squat: 65×12/85×12/85×20
–
Rom. DL: 85×2x12/85×20
–
Bulgarian Split Squats: BWx8/12/12
–
SL RDL (2 KBs): 35×3x8 (each leg)
–
Standing Calf Raises: 45×20/60×2x20
–
Russian Twist: 15×3x20
Planks: 3×60 seconds (okay, so I stopped a couple of times in each 60 second rep).

Thoughts: I did 15 minutes of stretching and roller afterward. I HATE Bulgarian Split Squats. Horrible. Overall, though, today was good.

t

Start: 7:12am
Finish: 8:11am

Warm Up: KB 4:20

UH BO BB Row: 65×12/70×2x12
–
Straight Arm Pulldown: 40×12/50×12/65×12
–
BP: 95×3x12
–
Incline DB Fly: 10×3x12 (up this) - I did the last set with a neutral grip. I think I prefer that.
–
BO Lat Raise: 5×12/5×2x8 (these are awkward)
Lat Raise: 10×12/10×2x8
–
Dips: 87×3x12
Incline DB Curls: 10×3x12

Thoughts: I did 10:30 of stretching and roller. The BO Lat Raise is challenging because it is very awkward and kind of uncomfortable. I’ll deal with it.

t

Start: 7:05am
Finish: 8:15am

Warm Up: 5:00 min cycle

Squat: 95×3x6/115×2x6
–
Romanian DL: 95×5x6
–
BB Lunge: 40×3x12/side
–
Seated Calf Raises: 45×3x20
–
Hanging Knee Raises:10/10
Swiss Ball Crunches: 12/12
Bicycle Crunches: 12/12

Thoughts: Whew.. finished with 14 minutes of stretching and roller.

So, I was thinking about yesterday… I think I actually did 135lbs on the Bench Press… thinking about it today I was pretty sure I moved 45s around… oh well, I’ll try 135 for sure next time!

t

Start: 7:14am
Finish: 8:12am

Warm Up: 4:20 KB

Bent Over Row (OH Grip): 75×5x6
–
Chins (BW-197): 6/4/3
–
Bench Press: 115×3x6/115×2x4
–
Chest Dips: 127×7/107×7/97×7
–
Neutral Grip Shoulder Press: 15×3x10
–
Tricep Pushdowns: 25×10/30×2x10
BB Curls: 30×10/35×2x10

Thoughts: So, I’ve switched it up. A four day a week upper/lower split. I love Kettlebells, but it’s time for a change… I may do some KB work aside from this, but we’ll see.

I seem to have lost some chest strength. I could do 10-ish or more dips no problem, not today… I had to yank some weight off the bod to do what I did. Mind you, I had just finished bench pressing!

t

Start: 7:14am
Finish: 8:12am

Warm Up: 4:20 KB

Bent Over Row (OH Grip): 75×5x6
–
Chins (BW-197): 6/4/3
–
Bench Press: 115×3x6/115×2x4
–
Chest Dips: 127×7/107×7/97×7
–
Neutral Grip Shoulder Press: 15×3x10
–
Tricep Pushdowns: 25×10/30×2x10
BB Curls: 30×10/35×2x10

Thoughts: So, I’ve switched it up. A four day a week upper/lower split. I love Kettlebells, but it’s time for a change… I may do some KB work aside from this, but we’ll see.

I seem to have lost some chest strength. I could do 10-ish or more dips no problem, not today… I had to yank some weight off the bod to do what I did. Mind you, I had just finished bench pressing!

t

Start: 7:12am
Finish: 8:21am

Warm Up: 4:30 KB

Chins: BW(197)7/4/4/3/3
—
Front Squats: 75×5x12
—
BB Flat Bench: 65×5x12

Rower: Resistance: 10
Distance: 2000m
Time: 9:20.9
Cals: 114
HR: 156bpm

Thoughts: I did 17:30 of stretching and foam roller. The roller felt particularly good today.

Overall, good stuff today. My tris were fried after the bench, although I can possibley add more weight.

t