Been Out Of the Workout Blog For A while

I’ve been out of the workout logging for a while now as you can see, but will be helping to start a new workout blog where i will hopefully be abile to follow through with posting quality content for exercisers everywhere.

Sore Legs

I know I’ve probably said this before…. But I think this is the sorest my legs have ever been. I could barely walk up the stairs this morning. My quads mainly are whats killing me. John and I hit up the giant set workout on tuesday – and now I am paying the price. The 20 full, slow reps of leg presses (with 630 pounds) alone would have been enough…. but we superset that with three other exercises. All done without rest. The last movement is 20 forward barbell lunges with 135 pounds. On my third giant set – I could barely finish the lunges. I literally fell to the ground when I was finished. I know it is mostly mental… but I swear that this leg workout added a 1/4 inch to both of my thighs! My pants are barely fitting over my quads. I tried stretching my legs really good last night – and I think that helped. But this is some serious pain. My whole body was so physically exhausted from this workout – that I did not train at all yesterday. I did not even go to the gym. I could hardly stay awake at work. So… instead of working out… I went home yesterday afternoon and took about a 2 hour nap. It was great and I really needed it. But I probably slept too long – because I felt even more tired afetr I woke up.

Anyways, Christmas was great. Tons of great gifts and good times with the whole extended family. Since yesterday was christmas… I obviously missed my normal shoulers/tricep workout. I thought about hitting them today and pushing all of my workouts back a day. But tuesday is always leg day ad I don’t think I can change that. It is burned into my brain. So I will probably just make-up shoulders and triceps tomorrow. This cold has kind of kicked my butt – so I am not expecting a record-setting workout. But I will push it to the limit no matter what.

Tricep and Shoulders before Christmas

Boy oh boy… We hit up triceps and shoulders hard yesterday. I got to the gym a few minutes late and was a little stressed out. But we got things moving and turned it out. Once again – I started out with some rope-pulldowns to warm up my elbows. Then it was time for close-grip bench presses. I increased the weight on every set. After that – we did weighted dips and superset them with cambered bar pushdowns. Next up was skull-crushers. I did a warm-up set of 50 pounds (for 20 reps). We then did a set of 10 reps at 80 lbs, and 6 reps at 90 lbs. Time for some shoulders. I started with seated shoulder press (80 pounds for 10 reps) and superset it with standing barbell presses (135 for six reps). We did 3 sets and it was beyond intense. I thought my heart was going to explode. I also did a few sets of arnold presses with the 65’s. I moved onto dumbell shrugs using the 140’s. I followed up my 3 sets with 3 more sets of shrugs on the smith machine. Time for lateral raises using dumbells. As usual.. I superset them with bent-over rear-delt raises. I also did lateral raises and rear delts on the cables. I then superset the galileo seated tricep press with 1-arm cable extensions. My triceps were completely spent. And so was I…

I had an appointment last night… So I did not get a chance to do cardio or abs. But I ate pretty good. My weight has been staying around 220 to 221. I have been amazed at how good my elbow has felt the past few days. Icing and stretching it is helping. Today is the painful giant set leg workout. Prepare to throw p. This is the hardest workout I have ever done. I am mentally preparing myself for it now… and will be all day.  This will prolly be my last post before christmas…So, Merry Christmas erbody.

Back and Biceps Routine

Yesterday was back and biceps. I trained them with john and We kicked some butt. And we did a ton of exercises. Here’s what we hit (in order):

- 1 arm dumbell rows

- Standing, alternating, dumbell curls

- Incline curls

- Bent over barbell rows

- Lat pull downs

- Bent over rope pulls (lats)

- Deadlifts

- Hyperextensions

- EZ bar curls

- T-Bar rows

We were both very exhausted by the end. My biceps are sore already! I am on my last meal today – so I have to cook tonight. Today has been a low-carb day and I am starving. My last meal (at 8:30 am) was a pretty large steak and a cup of green beans. But it did not help. My schedule is kind of screwed up this week. I think we are going to train chest at lunch today (instead of tomorrow). We have a long lunch meeting for work tomorrow. I will still get a workout in – probably hamstrings, abs, and traps. Tomorrow will be kind of a make-up day. I really need to get some cardio done as well. I have not done any since monday night! So today I am going to turn out some heavy dumbell presses. I will be ready and it will feel fantastic.

Workout Day with Good Squats

So I finally did it…. I broke through my plateau. Yesterday I squated 495 to below parallell and it felt great. It also felt extremely heavy. I even did this outside of the rack. I also hit a new PR at 405… I was able to get 6 reps below parallel. So, yesterday was a good day. Most of my time was spent squating – but it was worth it. Unfortunately, I didn’t have time to do any heavy lunges…. So I will have to make those up. My legs were completely spent by the end of the workout. We also did some heavy leg presses – that were extremely deep.

Anyway… monday and wednesdays workouts have left me pretty sore. Today I am going to hit up back and biceps with John. It should be a good workout.

Shoulder Fire, Tricep Fire

Monday’s workout went very well. I was completely destroyed by the end. I got to the gym a few minutes late – but that didnt distract me. I started with some rope-pulldowns to warm up the triceps and elbows. Then it was time for close grip bench press. I really focused on squeezing out my triceps (and not using my chest and shoulders). My first set of 20 reps at 155 absolutely fried my tri’s. It felt great. I worked my way up to 285 for 4 great reps. Then it was time for some weighted dips. I superseted dips with cambered bar push-downs with the cable machine. My triceps felt like they were going to blow up. After three sets, we moved onto skull crushers. I figured out last week that I can’t just jump into heavy weight on these, So lately… I have been doing a set of 20 reps at 50 pounds to get my elbows nice and warm. What a difference it has made. I was able to get 12 slow reps at 80 poundss – and another 7 slow reps at 90 pounds. Time for shoulders! We superseted seated dumbell presses with standing barbell presses. I grabbed the 80’s for my first set and cranked out 10 good reps. I then ran over to the barbell (which had 115 on it) and quickly did 6 more reps. This combination was very intense. My shoulders were on fire. I upped the weight on the dumbells to 90’s for my last two sets. I finished my workout with four sets of lateral raises, four sets of rear delt raises, and finally… seated dips superset with 1-arm cable extensions. Unfortunately… I did not have time to hit traps or abs… But I did get 20 minutes of cardio in with my partner.

Chest Yesterday, Triceps and Shoulders Tomorrow

Friday’s workout went very well. There were 4 of us blasting chest – so we kept things moving and paired off whenever possible. There was also much trash talking goin on – which is always fun. We started with decline dumbell presses. I went right for the 130’s and got a solid 7 reps. Not my personal best (8)… but better than last week (6). I think we did four sets total on the decline. Then we hit the dumbell flys… I was able to get 6 reps with the 110’s…. So I bumped up my last two sets to the 120’s. I didn’t realize how much that extra 10 pounds (per hand) would make. By the time I got to incline – I was pretty much shot. On my second set, I wanted to get 225 for 10 reps – and I barely got 6. I was feeling pretty weak. We then moved on to train calves. We did seated and standing calf raises. When it was all said and done… My chest and calves were completely spent.

Today I am once again training triceps and shoulders. My elbow has felt great all weekend. I started doing some more stretching – and I think it really helps. I ate a lot of junk this past weekend (mostly cookies!). So I need to do some cardio and abs today!

So – Yesterday did not go at all how I planned. Work was fine – actually it was a pretty good day. But my workout completely blew ass. I had to cut it short and run an important errand that took a lot longer than I expected. John and I ran to this f-d up junk yard to pick up some new wheels. We got a great deal on them – so we could not pass it up. Anyways, Here’s what I was able to accomplish…

I wanted to work my hamstrings and abs… So I started with some stiff-leg deadlifts. I did a warm-up set with 145 for 20 reps. Then 235 for 15 and 325 for 10. Next up was lying leg curls… 115 for 20, 115 for 15, and 135 for about 8. I then moved on to abs. I did one big set of hanging leg raises and finished with 2 sets cable crunches. (each set was really 65 reps).

So today is chest and calves… I am about to ice the shoulder. I hope Im feelin strong today. I added some more carbs into my meals today  so I would have more energy.   No big plans tonight… But tomorrow might be busy. I have to get a christmas tree and get it all set up which Should be fun…. See you at the gym homies

Tired from Work – Back and Biceps Went well

Work kind of sucked for me yesterday. I was busy as hell. I had quite a bit i didnt get finished. I ended up training Brian at noon over my lunch break… And @ednesday is Johns off day… So… I had the entire afternoon to train back and biceps which ended up feeling pretty good.

Weight Gaining Thanksgiving

My weight was up about 2 pounds to 217… Obviously… this is probably from all of the thanksgiving junk I ate last week. I have never been too worried about what the weight scale reads… I try to go by the mirror instead. Anyway – I am working out extra hard this week… So I am sure it will be back around 215 soon.