Body Building – Wow! I am a slacker

fail

I haven’t posted in 21 days? Whoa! I’ll be honest and say that I have been a little preoccupied the past month or so and haven’t gotten around to posting. I have been going to the gym, but maybe not quite as often. I also have tried a few different workouts that aren’t in this plan so another reason why I haven’t posted.

Yesterday had to be a no excuses day and should be going forward. No matter what’s in store I need to get back on to making this my #1 priority. Summer is coming quick. 😉 Arms and abs were the focus on day 39. Below is a quick link to the workout. I was with a friend at a different gym so I skipped the superset to shorten the workout and did partner abs since I had the opportunity. I can feel ab soreness for sure today and my legs are still sore from my prior workout.
Ha, I’m sore from the ribs down.  As much as I complain about muscle soreness, I love it. 🙂

http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-phase-2-day-39.html

I’ll be back Thursday for shoulders!

Oh and update –I’m up to three pull ups. Yay!!!!

Body Building – Shoulders/Cardio – Day 34

Day 34 (61)

front raise

First of all – Holy cow, my biceps and triceps are totally blown out from yesterday! Even two days later (as I write this post) they are tender. I definitely pushed myself to lift more and I am glad that I did! Today on the shoulder training I tried to do 20 lbs. on both exercises in the superset, but I just couldn’t press 20 lbs. after doing 10 x 20 lb. upright rows, I dropped to 15 on those.

Thank goodness today is legs because I can’t do any upper body training. My back is sore, my arms are sore, my delts are sore…Now to kill those legs!!

Keep pushing!

Barbell Military Press: 1 warm-up set with 30 lbs., 3 working sets of 10 reps with 45 lbs.

Superset:
Upright Dumbbell Rows: 20 lbs. – 3 sets of 10 reps
Standing Dumbbell Military Press: 15 lbs. – 3 sets of 10 reps
End of Superset

Incline Bench –  Front Dumbbell Delt Raises (go light): 7.5 lbs – 3 sets of 10 reps

Lateral Raise: 10 lbs. – 3 sets of 10 reps (Last set is a drop-set.)

Rear Delt Raise: 12.5 lbs. –  3 sets of 10 reps (Last set is a drop-set.)

Cardio – 15 min…I hate cardio….

Body Building – Arms/Abs/Cardio – Day 33

Day 33 (60)

bench dipExample of the bench dips I do. The outfit, I do not do, although those are some rad ass socks. 🙂

I am so proud of myself for increasing some of my weights last night. For barbell curls I went up to 40 lbs. (my usual is 30 lbs.), but I could only do 5 in a row so I dropped to 30 and finished my sets. I’m just happy I did five! Seated tricep press went up to 30 lbs. instead of 27.5 lbs. Tricep push down with rope went to 70 lbs. instead of 60 lbs. Now I need to see if I can do a 20 lb. hammer curl instead of 17.5 lbs. I thought I went up from 15 lbs., but I have been doing 17.5 all along, rats! I also need to try a 40 lb. skull crusher since I have been doing 30 lbs. for a while now.

Get motivated!

Barbell Curls: 40 lbs. x 5 reps then 30 lbs. for  the rest of my set –  3 sets of 10 reps

Alternating Hammer curls: 17.5 lbs. – 3 sets of 10 reps

Dips: (hands on bench with feet on box/ 25 lb. plate in lap): 3 sets of 15 reps

Skullcrushers: 30 lbs. –  3 sets of 10 reps

Seated triceps press: 30 lbs. – 3 sets of 10 reps

Triceps Pushdown: 70 lbs.- rope attachment: 3 sets of 10 reps

Air Bike: 3 sets of 25 reps

Jackknife sit-ups: 3 sets of 10 reps

Roman chair leg raises: 3 sets of 10 reps

Extra Credit:
Decline sit ups with 25 lb. plate 3 x 10
Decline bench Russian twists with 25 lb. plate 3 x 10

Cardio: 30 minute – medium intensity cardio (running, elliptical, step-mill)

Body Building – Legs – Day 31

Day 31 (59)

fear

It’s taken me three days to sit here and write this entry. It’s the holidays and to be perfectly honest, I haven’t made the gym a priority this week. I’ve been spending most of my holiday time off being domesticated and spending time with my kiddos, but tomorrow it’s game on and I am ready! I will be doing arms/abs/cardio.

After the below leg workout, I was sore for two days. hah You’d think with the amount of leg work I do, I wouldn’t get sore anymore. I guess increasing some of the weight and throwing in the extra credit does the trick.

Kick It!

Leg extensions: 2 warm-up sets with lighter weight for 30 reps with 40 lbs.

Wide stance barbell squat: 2 lighter sets of 15 reps @ 45 lbs., 2 heavier sets to failure @ 95 lbs.

Vertical Leg press: 170 lbs. – 4 sets of 8 reps

Walking Barbell Lunges: 40 lbs. –  3 sets of 20 reps

Plie Dumbbell squat: 40 lbs. – 3 sets of 15 reps

Standing Seated calf raise: 90 lbs. – 3 sets of 10 reps, last set to failure

Donkey calf raise or Leg press calf raise: 170 lbs. – 3 sets of 10 reps, last set to failure

Extra Credit:
Dumbbell lunges – 50 lbs. – 3 sets of 10

Body Building – Chest/Abs/Cardio – Day 30

Day 30 – (58)

push ups

I decided that I wanted to run through phase 2 again since I liked the plan so much. This is day 58 for me, but I’m going to just date it as day 30 because that is the actual day in the program. I killed my abs last night and wow, I am tender from mid rib to below my navel. Sweet! I love feeling sore after a good workout. It’s actually pretty rewarding as weird as that may sound. Here’s what I did.

Wide-grip barbell bench press: 45 lbs. – 5 sets of 8 reps (1 warm-up set, 3 reg sets, 1 set of  negatives)

Wide stance push-ups: 3 sets of 10 reps

Cable crossovers: 3 sets of 10 reps

Smith machine incline bench press: 45 lbs. – 3 sets of 10 reps

Side to side push-ups: 3 sets of 10 reps – These take PRACTICE.

Superset:
Toe touchers: 3 sets of 20 reps
Crunches (legs straight in the air): 3 sets of 20 reps
End of Superset

Extra credit while on mat:
Russian twists:  with 10 lb. medicine ball 3 x 20

Roman Chair leg raise: 3 sets of 10 reps

Cable crunches: 3 sets of 10 reps

Extra Credit:
Superset
Sit ups on a decline bench – holding a 25 lb. plate. 3 x 10
Russian twists on decline bench – holding 25 lb. plate 3 x 20
End of Superset

Cardio: 30 minute – medium intensity cardio (running, elliptical, step-mill)

Last chance extra credit:
I did four more sets of 10 push ups. So that’s 70 push ups for today. I had a lot of energy last night apparently.  🙂

Body Building – Day 56 & 57

Day 56 & 57

kick

Short entry this morning. I did cardio both days this weekend. I am at the end of phase 2 in this program and I am thinking I would like to go through it one more time before stepping into Phase 3. I may even do it twice and then kick it up a notch right before summer by going into phase 3. We’ll see…

Happy holidays!

Body Building – Back – Day 55

Day 55

refuse

Let’s talk about one of the top ten exercises you’re not doing, the T Bar row. It’s not often an exercise edges out the bent-over row, but in this case, the bent-over row comes in second. Because we’re focusing on the lower lats, it all comes down to your elbow position relative to your body. Notice in the T-bar row (in video posted below) how your elbows are close to your sides in the top position, whereas your elbows are away from the body in the barbell row? That’s your determining factor. Whenever you row with your elbows in tight to the body, you automatically zero in on the lower lats. Many people see the T-bar row as a middle-back exercise because the hands are close together, but that only magnifies the lower lat recruitment pattern. During the bent-over row, your hands and elbows are wide, and if you were to draw a line from elbow to elbow during the peak contraction, you’ll have shaded the muscles it’s actually hitting; the upper lats, rhomboids and middle traps.

YouTube Video – T Bar Trainer Tip:

Click here

Train smart, then train HARD

Barbell Deadlifts: 70 lbs. – 4 sets of 8 reps

T-bar row: 25 lb. plate plus the 45 lb. bar –  4 sets of 8 reps

Wide-Grip Lat pulldown: 60 lbs. – 4 sets of 8 reps, last set is a drop-set

Seated cable row: 60 lbs. – 4 sets of 8 reps, last set is a drop-set

Straight-arm pulldowns: 30 lbs – 4 sets of 8 reps

Back Extensions: – 25 lb. plate 3 sets of 8 reps

Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill, etc)
I did skip the cardio today, but will do an hour of cardio tomorrow on my rest day.