Tag Archives: chest training

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.

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:
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


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 – Chest/Abs/Cardio – Day 37

Day 37

bench press

Wide-grip barbell bench press: 45 lb Olympic Bar –  5 sets of 10 reps
I am gonna have to get over being scared to bench more than the bar by myself. I know I could add 10 lbs or more to the bar, but since I don’t have a spotter I don’t ever try. I’m doing it next time damn it. It’s getting too easy for me.

Wide stance push-ups: 3 sets of 10 reps

Cable crossovers: 13 lbs on each side – 3 sets of 10 reps

Incline bench press: 45 lb. Olympic bar – 3 sets of 10 reps

Side to side push-ups: 3 sets of 10 reps – fuck this…..

Toe touches: 3 sets of 20 reps
1/2 Crunches (legs straight in the air): 3 sets of 20 reps
End of Superset

Roman Chair leg raise: 3 sets of 10 reps

Cable crunches: 60 lbs – 3 sets of 10 reps

30 Min of cardio

Update: This ab routine kicked my ass. I had a lot of DOMS the next day so this is a keeper fo’ sho.



Body Building – Chest & Ab Training / Cardio – Day 30

heavy metal

Day 30

I finally got my ass in the gym today and it was great to be back. I love the smell of sweat, tears, and rubber mats. I’ve been surprised how easy doing three sets of ten push-ups are for me lately. I know you’re laughing at me, but I remember not that long ago when I could barely get five pumped out in a row. You might still be there, so no hatin’ here. The body is a pretty amazing thing and it’s pretty incredible that you can shrink, build, strengthen, and even heal it if you put in the effort. I’ve also been fascinated lately with how I can force my body to keep pushing through a set when my muscles are saying “I’m done. Please God stop. You’re killing me and I’m going to fail you if you don’t stop now”. Then my brain kicks in says “Oh no you’re not. You’ve got three more to go, stop your crying and finish. You can and will do this! You can’t write a blog and claim shit you’re not doing”.  In the past when my body told me “enough”, my brain complied. Probably because I didn’t want to make an ugly strained face or grunt like a meathead. Hah That wouldn’t be very ladylike would it? Well, fuck being ladylike. Do you think those women with gorgeous athletic bodies are worried if their face gets contorted when they lift heavy? Probably not. I’ve never been ladylike anyway, who am I kidding. GET TO THE GOAL even if it’s ugly. No one is looking at you and if they are, they are thinking “Damn, she’s a tough cookie.” not, “Oh wow, her face is fucked up when she does that”.

The best advice is to stick with it! If it’s your first time doing a routine, almost any program will work for you. You just need to commit. Don’t weigh yourself every day. You might just have more water weight one day or maybe you lost a pound of fat, but gained 2 pounds of muscle. I also recommend taking frequent progress photos.  I took one Jan. 2013 and I look a lot different today. Glad I kept that ugly ass photo; it’s a good reminder.

Get Ugly!!

Wide-grip barbell bench press: 5 sets x 8 reps
45 lb. Olympic bar – 1 warm-up set
55 lbs – 3 reg sets, 1 set of negatives)
No spotter = no negatives so I just did the 1 warm up and 4 reg sets

Wide stance push-ups: 3 sets x 15 reps

Cable crossovers: 13 lbs each side – 3 sets x 10 reps

Incline bench press: 45 lb. Olympic bar – 3 sets x 10 reps

Side to side push-ups: 3 sets x 10 reps

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

Roman Chair leg raise: 3 sets of 10 reps

Cable crunches: 90 lbs. –  3 sets of 10 reps

Extra Credit:

Russian Medicine ball twists: 12 lb ball – 3 sets x 20

Side bends: 25 lb. plate  – 3 sets x 12 each side

30 minute – medium intensity cardio (running, elliptical,

Body Building – Back and Cardio – Day 29


Day 29

This week has been a loss. The last time I went to the gym was Monday, it’s now Friday. I’m pretty disappointed that I haven’t been able to get in the gym the past four days.

This week’s list of excuses:

  • Tuesday & Wednesday – I haven’t seen my 6-year-old son since last week due to travel so I want to spend my evening with him and give him undivided attention. It was also raining like hell so I didn’t want to leave the house.
  • Thursday – It was Halloween and I was requested to be the zombie make up artist.
  • Friday – Had my youngest son again ( it’s my weekend, Yay!). After work I picked him up we hung out together and had dinner etc. I also had to pick my oldest son up from work at 9:00 (waited until 9:20 PM) so that shot my chances for an evening workout.

Tomorrow is chest and cardio. I am going to get in there and try my best to push myself as hard as I can. I am going to need LOUD and HEAVY music to drown out my current state of mind. I need to make up for the four days I missed.

Tuesday’s Back and Cardio Routine

Wide Grip Overhand Pullups – 10 reps x 3  (I have to use the assist machine for now)

Bent Over Barbell Row Warm up set — 20 lbs. – 3 sets of 8 reps

Bent Over Barbell Row -Working set – 45 lbs. – 3 sets of 8 reps Up’d 5 lbs from last week

Seated Cable Rows – 60 lbs. – 3 sets of 8 reps
End of superset

Wide-Grip Lat Pulldown – 60 lbs. – 3 sets of 10

One-Arm Dumbbell Row  – 35 lbs. – 3 sets of 8 reps – up 5 lbs

Hammer Strength Lat Pull – 50 pounds each arm -3 sets of 10 reps (5 lbs up from last week)

Hyperextensions –  35 lb plate – 3 sets of 8 reps

Elliptical Trainer – 30 min. –  medium paced

It’s pretty safe to say that other than your legs, your back is one of the biggest and most difficult muscle groups to train. The back incorporates a massive amount of muscles and so ensuring you hit them all efficiently during a workout is essential. This can sometimes be difficult as it’s nearly impossible to see your back while you are training and so your contractions are based purely on feel. Due to there being so many separate muscles and such a vast selection of workouts, this often leads to many people having incomplete and inefficient back workouts. I think the above workout hits a lot of the back in one day. What do you think?

Body Building – Chest and Triceps – Day 24

chest 1Day 24

The sweet chest and triceps pair. It’s a great combination and leaves you exhausted afterwards. During my post workout shower yesterday, I was washing my arms and holy shit they felt huge and hard as rocks. My muscle tightness was a result of giving them a good workout, not because I injured them. After an hour or so it subsided so no worries, Mom. As long as the tightening is dull and doesn’t prohibit you from performing your daily activities, then consider it a sign that your body is healing and therefore building new strength! That’s what I’m talking about, progression. In the past I was happy with just doing cardio to get off a few extra holiday pounds or lifting weights to get a little more muscle tone, but I have really upped the ante this year and am seeing amazing results. I actually love that my arms were so hard, it made me feel accomplished and proud that I killed that workout.

Your chest and your back are two of the largest muscles in your body. The chest and the back are antagonistic or opposing muscle groups, meaning that they work in opposite directions of each other. Back and chest are very broad terms for what each muscle group actually consists of. Your chest is made up of your pectoralis major muscle and pectoralis. If you hear someone say “Check out my pecs!” in the gym, they’re a douche bag talking about their chest.

Just like the chest and back, your biceps and triceps are also examples of antagonistic or opposing muscle groups. The biceps and triceps are located in your upper arm. Your bicep is made up of the biceps brachii and the brachialis. Your tricep is made up of tricep brachii and the brachialis. Some tricep exercises include dips, overhead extension, and lying tricep press.

Let’s Get Physical

Wide Pushups – 3 sets x 10 reps

Incline Dumbbell Press – 20 lbs. – 3 sets x 10 reps

Flat Bench  Fly – 15 lbs. – 3 sets x 10 reps

Decline Fly – 12.5 lbs. – 3 sets x 10 reps

Bench Dips – 3 sets x 10 reps with 25 lb. plate in lap ( can’t get a 45 on there by myself)

Lying E-Z Bar Triceps Extensions – Skull Crusher –  30 lbs. 3 sets x 10 reps

Dumbbell Triceps Kickback – 15 lbs – 3 sets x 10 reps

Overhead Two Handed Triceps Extension –  50 lbs. – 3 sets x 10 reps

Cable One Arm Triceps Extension – 20 lbs. – 3 sets x 10 reps

DOMS today, baby. Ouch!