LIGHT WEIGHT!!! LIGHT WEIGHT!!!

Warm-Up: 4 laps (5 min dynamic stretching)

Legs/Abs

Squats 3 x 5 x 155 lbs

1. Hamstring Curls 2 x 12 x 50 lbs

1. Leg Lifts 2 x 12 x 40 lbs

2. Leg Extensions 2 x 12 x 70 lbs

2. Decline Sit-Ups 2 x 12 x BW

Stiff-Legged Deadlifts 3 x 10 x 45 lbs

Cool-Down: 3 laps (15 min static stretching)

Comments: Felt a bit weak in the gym. Most likely cause is shitty sleep and poor diet. Squats were really rough and I felt pretty spend after them. Ab work was difficult but interestingly I felt no soreness in the abs the morning after. Stiff-legged DL’s killed my back but I felt very little in the hammies, although my hamstrings are still tight from that one debilitating leg workout from two weeks ago.

BW: 151.2 lbs (+2.2 lbs)

Warm-Up: 500m row (2:28), 2 laps (5 min dynamic stretching)

Chest/Arms/Calves

DB Bench Press 3 x 8 x 35 lbs

1. Barbell Curls 2 x 12 x 40 lbs

1. Rope Pushdowns 2 x 12 x 40 lbs

1. HS Horizontal Calf Raises 2 x 15 x 180 lbs

Incline Bench Press 3 x 8 x 85 lbs

2. Hammer Curls 2 x 12 x 15 lbs

2. Overhead Tricep Extensions 2 x 12 x 27.5 lbs

2. HS Vertical Calf Raises 2 x 15 x 30 lbs

DB Pullovers 2 x 10 x 30 lbs

Cool-Down: 3 laps (15 min static stretching)

Comments: Felt a bit tired in the gym bu that may have been b/c I exerted too much energy in the first tri-set. The pump was fabulous though and I looked the most vascular I’ve been all year. The jump in BW was an excellent surprise too! I’m super exhausted from today’s workout so hopefully I’ll get some good sleep tonight.

Warm-Up: (5 min dynamic stretching)

Shoulders/Tri’s/Abs

1. Military Press 3 x 10 x 55 lbs

1. Decline Sit-Ups 3 x 12,10,8 x BW

2. CGBP 3 x 8 x 75 lbs

2. DB Shrugs 3 x 12 x 35 lbs

3. Bent Over DB Lateral Raises 2 x 10 x 12.5 lbs

3. Dips 2 x 8 x BW

3. Leg Lifts 2 x 12 x BW

Upright Rows 2 x 10 x 35 lbs

Cool-Down: 2 laps (15 min static stretching)

Comments: Okydokes so I’ve been using italics to define supersets of two exercises but that doesn’t exactly work if I have two supersets next to each other so I’ve decided to define them with numbers. All exercises with the same number before them indicate that they were supersetted. Anyways so Friday was a great lifting day because it was shoulder day. I find the intense burning sensation in my shoulders to be extremely satisfying in a non-masochistic way… haha. In the future, I will be going for more reps for shoulder work because I’ve read it produces the best results. Also, I’ll be adding weight to my sit-ups and leg lifts when I can comfortably do 3 sets of 20 reps for both exercises.

Warm-Up: 3 laps (5 min dynamic stretching)

Back/Calves

Barbell Rows 3 x 8 x 95 lbs

Pull-Ups 3 x 5 x BW

HS Vertical Calf Raises 3 x 10 x 30 lbs

Back Extensions 2 x 10 x +10 lbs

HS Horizontal Calf Raises 2 x 12 x 190 lbs

Straight Arm Lat Pulldown 2 x 10 x 30 lbs

HS Iso-Lateral Lat Pulldown 2 x 8/8 x 45 lbs

Cool-Down: 4 laps (15 min static stretching)

Comments: Had a nice back workout today. A lot of different exercises but all fun. I think I’ll switch off between deadlifts and barbell rows b/c both in the same workout would be very taxing. Also no deadlifts today b/c hammies are still tight from last week. I’m really hoping to improve on pull-ups and back extensions.

P.S. Have been eating like crazy lately. Found these fruit pies at Kroger that have 450 calories and are only $0.50 each. Obviously most of sustenance comes from empty calories but its a perfect addition to my post-workout protein shake.

BW: 149.0 lbs (+0.0 lbs)

Warm-Up: 4 laps (5 min dynamic stretching)

Legs/Abs

Squats 3 x 6 x 145 lbs

Hamstring Curls 2 x 8 x 50 lbs

Leg Lifts 2 x 15 x BW

Leg Extensions 2 x 10 x 70 lbs

Decline Sit-Ups 2 x 10 x BW

Cool-Down: 4 laps (15 min static stretching)

Comments: No BW increase over the last week but I’m glad I didn’t lose any weight. Expected since I didn’t lift for 5 days and nutrition was below average. Kept this leg/ab workout fairly short as I think I over did it last week. I also decided to cut the uni-lateral work b/c I think it was too taxing. I need to build more muscle/strength before trying to do exercises uni-laterally.

Warm-Up: 2 laps (5 min dynamic stretching)

Chest/Bi’s/Abs

Bench Press 3 x 8 x 105 lbs

Barbell Curls 2 x 10 x 40 lbs

Hammer Strength Vertical Calf Raises 2 x 15 x 25 lbs

One-Arm DB Incline Press 2 x 10/10 x 25 lbs

Hammer Curls 2 x 10/10 x 15 lbs

Hammer Strength Horizontal Calf Raises 2 x 15 x 180 lbs

DB Pullovers 2 x 10 x 25 lbs

Cool-Down: 2 laps (15 min static stretching)

Comments: Only did 2 laps warm-up and 2 laps cool-down b/c my right glute was really bothering me. Also, I took such a long break from lifting b/c my legs, especially my hamstrings, were extremely sore the days following my leg workout. Even now, my hamstrings are uncomfortably tight. But, it didn’t stop me from having a great chest/bi’s/calves workout. My bench is really improving and hopefully I’ll be putting up 135 soon. I’ll be sticking within the 6-10 rep range for most exercises (except abs and calves) in order to gain muscle mass and strength.

Warm-Up: 4 laps (5 min dynamic stretching)

Legs/Calves

Squats 3 x 10 x 135 lbs

HS Vertical Calf Raises 3 x 12 x 25 lbs

HS Single Leg Quad Extension 3 x 10/10 x 30 lbs

HS Horizontal Calf Raises 3 x 12 x 180 lbs

HS Single Leg Hamstring Curl 3 x 8/8, 8/8, 8/5 x 25 lbs

Cool-Down: 4 laps (15 min static stretching)

Comments: Very taxing workout. Hip flexors are extremely sore. Hammer Strength machines are pretty sweet though. I love that I can do many of my favorite lifts unilaterally.

BW: 149.0 lbs (+0.8 lbs)

Warm-Up: 4 laps (5 min dynamic stretching)

Chest/Bi’s/Abs

One-Arm DB Incline Press 3 x 8/8 x 25 lbs

Barbell Curls 2 x 8 x 40 lbs

Leg Lifts 2 x 15 x BW

Bench Press 3 x 10 x 95 lbs

Concentration Curls 2 x 10/10 x 17.5 lbs

Decline Sit-Ups 2 x 12 x BW

Cool-Down: 2 laps (15 min static stretching)

Comments: Yes! An increase in BW no matter how minuscule is progress! And today I decided to change up my workout program to a 4 day split in which I will be working out a different section of my body each workout.

Warm-Up: 5 laps, dynamic stretching (5 min)

Workout B

Squats 3 x 5 x 165 lbs (+10 lbs)

Barbell Rows 3 x 5 x 105 lbs (+10 lbs)

Military Press 3 x 5 x 70 lbs (+5 lbs)

Cool-Down: 4 laps, static stretching (15 min)

Comments: I hit the gym yesterday expecting to fail on one of my lifts since my eating the past few days has been awful. Instead, I had an awesome workout and got every rep of every set. Squats gave me some difficulty and I know I must have taken 5 seconds to stand up on some of the reps but I didn’t give up and got all of them. The rows are starting to get really heavy and I don’t think I will be able to push the weight up any more unless I start sacrificing form. I think I’ll change up my set/rep scheme like I did for the deadlifts last time. The presses were also very difficult and I may switch up to dumbbells in the near future. But like I said in my last post, I need to get my ass in the gym even on those days I don’t feel like going

Warm-Up: 5 laps, dynamic stretching (5 min)

Workout B

Bench Press 3 x 5 x 105 lbs (+0 lbs)

Deadlift 3 x 5 x 135 lbs (-25 lbs)

One-Armed Overhead Extensions 2 x 8 x 15 lbs

Barbell Curls 2 x 8 x 40 lbs

Cool-Down: 4 laps, static stretching (15 min)

Comments:So I’ve been slacking… yet again. While it doesn’t bother me that I’m posting my wednesday workout on saturday, it does bother me that I skipped my workout yesterday. I find myself to be quite the perfectionist when I go to workout. If I know I didn’t eat well the day before and the day of my workout I feel reluctant to go to the gym because I know my energy will be lacking. I need to move past this and workout every time I’m supposed to. In any case, I switched up my workout on wednesday because my legs were still extremely sore from squats on monday. I decided to cut the squats and do some accessory lifting for my arms instead. I started the workout by working my bench sets with a friend. Unfortunately I forgot to look at my lifting log and lifted the same weight as the last A workout. I think this was for the better though b/c my chest was extremely sore the next day. For deadlifts I decided to do 3 sets of 5 reps with a lower weight to increase my strength before moving to heavier weights. Lastly, I supersetted overhead tricep extensions and bb curls.