woke up this morning and knocked out 20 mins on the elliptical. worked up a pretty solid sweat. Didnt have an issues with the core. will do some cat and cow yoga stretches tonight after work
Woke up at 555, turned the alarm off n went back to sleep. ending waking back up 5at 6, threw on some sweats then knocked out 20 mins on the elliptical. was able to work up a good sweat. Time to enjoy the start of March Madness today
Woke up and knocked out 20 mins on the treadmill. I did a 5 min warmup followed by 5 mins at 6.0, 5 mins at 6.5, 2.5 at 7.0, and 2.5 at 7.5. I broke a heavy sweat from this. Now time to watch some tourney games today. Kansas got the primetime game tonight. Looking for them to do some big things. Will be back in the gym Monday to tear ish up
woke up and knocked out 20 mins on the elliptical. . After a week off from the weights to help my core fully recover from the back injury, its time to command some ish to grow. Tonight is back and biceps. Ready to get back to the grin
3/21:
Took a preworkout and it was off to the gym. I warmed up before heading to the weights. Today was my first workout back since the week off to recover so i was eager to see how the body would respond for back and bis. First up was reverse grip bb rows. I did 4x12,11,10,9 (195,200,205,205). This exercise definitely tested the core out the most and there was slight discomfort. Next was lat pulldowns for 4x11,11,10,8 (120,125,125,125). I then did straight arm pulldowns for 3x12,12,10 (40,45,50). Upright rows followed for 3x11,10,10 (80). Reverse pec deck was next for 3x12,10,10 (130). I then did cable rows for 3x11,10,10 (100). Last for back for shrugs for 3x10,10,9 (225,225,235). Now was biceps time. First up was BB curls 4x12,10,8,7 (90). Next was db hammer curls for 4x12,11,11,8 (35,35,35,40). Last was hammerstrength preacher curls for 4x12,10,8,8 (60). I then stretched and did some foam rolling before heading home to down some protein, creatine and some white rice. overall it felt good to be back in the gym but hope my back heals up faster because its definitely holding me back.
3/22:
Woke up this morning to do some ab work. I did a circuit for 3 sets of 30: crunches, reverse crunches, and oblique crunches. Tonight I have chest, shoulders, and tris.
3/22:
Took some preworkout and it was off to the gym. Grabbed my shaker filled with bcaas and it was time to warm up. Afterwards i headed to the weight area for chest, shoulders, and triceps. First up was Incline bench press since all the flat benches were occupied. I did 3x12,10,8 (165,170,170). A flat bench press opened up so i grabbed one quick to knock out bench. First set i got 205 for 10 reps but then things plummeted from there. Second set i did 205 but only got 7 reps. Third set i lowered the weight to 195 but only got 8 reps. Last set I had to lower the weight to 185 but only mustered 9 reps. Endurance levels definitely dropped due to not doing high reps for over 3 weeks. Next was seated db military press for 4x12, 10,10,9 (55). Standing lat raises was next for 3x12 (20,20,25). DB front raises was next for 3x12,12,10 (25,25,30). I then did dips for 4x12,10,10,8 (25). Pec deck followed for 3x10,10,8 (165,155,155). Now was time for triceps. FIrst was cable kickbacks for 4x12,12,10,10 (30,30,35,35). Next was overhead rope tricep ext for 4x12,9,11,8 (50,50,42.5,50). Last was angled bar pushodw, for 4x12,10,9,10 (65,65,65,60). I then stretched before heading home and downing some protein and creatine with a 1/2 cup of rice.
3/23:
Woke up this morning a knocked out 20 mins on the elliptical. didnt break much of a sweat but worked at a good pace. Active rest day today
No cardio or abs this morning. Making sure the body its nice and fresh for tonight's battle. Tonight is leg day. Im starting off with front squats before doing deadlifts. Should really test out the core with those two exercises off jump
3/24:
took some preworkout and it was off to the gym. Grabbed my bottle filled with intraworkout and and then warmed up. Afterwards I headed to the power rack to get leg day started. First up was front squats. First set i did 135 for 12 reps. Second set i stayed at 135 and did 12 reps. Third set i did 140 for 10 reps. Last set i did 140 for 10 reps. Next was deadlifts. I was interested to see how the core would hold up. i went through my warm up sets before it was time to go live. I initially had 355 on the bar but after struggling with 3, I knew that was too much weight. I initially was going to rack the weights and do RDL instead but at the last moment decided to see if my core could hold up with 315 on the bar. First set i did 10 reps. Second and third set i stayed at 315 and hit 10 reps. Last set i put 320 on the bar and again hit 10. I know once my core gets 100% ill definitely be able to go back to higher weight. Next was Leg presses which i did for 4x12,11,10,10 (500,500,510,510). Glute ham bridges soon followed. This was an exercise i hadnt done in years but i needed another hamstring exercise to do plus it would help strengthen my core. I did 4x12,12,10,10 (135,135,145,145). I then did a superset of leg extensions 3x12,10,10 (150) and lying leg curls 3x12,10,10 (105). Now was time for calf work. First was seated calves for 3x12,11,10 (155). Last was standing calves for 3x12,12,10 (180,180,195). I then went home, after stretching, and down some creatine with protein and a half cup of rice. I then watched (and enjoyed) my Jayhawks downing Maryland and advancing to the elite 8.
3/25:
Even thought i went to bad after 1230 (had trouble falling asleep) I woke up pretty easily at 6 and knocked out 20 mins on the elliptical. Was able to break a really good sweat while on there. Tonight is boulder shoulders
Took a preworkout and it was off to the gym. I grabbed by jug filled with aminos and warmed up. Afterwards I headed to the power rack to spark Boulder shoulders. First up was BB military press. First set was 125 for 12 reps. Second set was 125 for 10 reps. Third set was 125 for 8 reps. Last set was 125 for 6 reps. Next was Arnold press for 4x10,10,10,9 (50). Next was reverse pec deck for 4x12,11,10,8 (130,130,140,140). BB front raises immediately followed for 4x12,12,10,8 (50,50,60,60). Next was smith machine upright row for 4x12,12,10,10 (110,110,115,115). Last was cable raises for 4x12,10,10,10 (20). I then stretched before heading home and doing a ab circuit for 3x30: crunches, lying knee raises, and oblique crunches. Now time to get ready for the compound killer tomorrow. Eager to see how my core responds to squats and power cleans.
Woke up and had a protein shake with a banana. 30 mins later I took some Preworkout and it was off to the gym. I warmed up before heading to the power rack. Today was full body day. To start it off, I did squats. After warmup time, it was time to go live. First set was 225 for 10 reps. Second and third set I did 225 for 10 reps. Last set I went up to 230 and wanted to hit 10 but had to wrap it up after 7 because form was getting faulty. Next was db bench. First two sets I did 75 for 12 reps. Last two sets I went up to 80 and got 9 reps. I then did power cleans. This really tested the core out. First set was 185 for 5 reps. Second set was 190 for 5 reps. Third set I did 195 for 5 reps. Last set I did 200 for 4 reps. Last was T-Bar rows for 4x12,10,10,8 (195,195,195,200). I then stretched and did some foam rolling before heading home and enjoying a protein pancake and downed some creatine. Now time to get ready for Kansas game later and expect them to advance to the final four.
3/27:
Woke up this Easter morning (was sad from the Kansas game) and checked my weight. Clocked in at 192.4. Went down 4lbs so definitely need to up my carbs. Also took some progress pics:
Still gotta add some beef to my shoulders and also got to add some width to my lower lats as well before i get back on stage next year.
3/28:
No cardio this morning since my body was still a bit sore. Workout tonight depends on if I have to ref tonight or not. The weather report says rain which would cancel the games and therefore i would do back and biceps. If it does not rain, then I would be reffing and would have to wait til tomorrow to hit the gym. Got both sets of clothes packed either way. More to report later
3/28:
The weather ended up being a 65 degree sunny day and I worked kickball so no workout last night.
3/29:
Woke up this morning and knocked out 20 mins of cardio on the elliptical while sipping on some bcaas. Was able to work at a good pace but slightly broke a sweat. Tonight is going to be chest, shoulders, and triceps. Looking for improvement to my numbers from last week
3/29:
Took some preworkout and was off to the gym. Got there, grabbed my shaker filled with bcaas and it was warm up time. Afterwards I went to weight room to get chest, shoulders, and triceps day started. First up was bench press. First set i did 205 for 12 reps. Second set i did 205 for 9 reps. Third and fourth set i did 205 for 8 reps. I look to build upon this need week and hit 10+ reps for multiple sets next week, not just one. Next was incline bench for 3x10,8,8 (165). I then did db military press for 4x12,11,7,10 (55,55,60,55). DB lat raises followed for 4x12 (20,20,25,25). Next was db front raises for 4x12 (25,25,30,30). Pec deck was next for 3x12,10,8 (150,155,155). Rope Pushdowns immediately followed for 4x12,11,8,10 (55,55,60,55). I then did dips since the weighted belt finally was available. I did 4x10,10,9,8 (25). Overhead rope ext was next for 4x12,11,9,7 (42.5,42.5,50,50). Last was cable kickbacks for 4x12,11,10,10 (30,35,35,35). I then stretched before heading home and downing a protein shake with creatine and a cup of stuffing.
3/30:
Off day today (although I may hit some abs later) since I will be reffing wiffleball tonight.
3/31:
Took some preworkout and it was off to the gym. I warmed up and got loose before heading to the olympic platform. I did 3 warm up sets of deadlifts before it was time to go live. By the time I started my first set, I was already sweating heavily as well had a crucial burst of energy. First set I did 345 for 10 reps. Second set I stayed at 345 and did 8 reps. Third set i did 335 for 10 reps. Last set I did 335 for 8 reps. Next up was front squats. First set i did 135 for 12 reps. Second set I did 140 for 10 reps. Third set i did 140 for 10 reps. Last set i did 145 for 8 reps. Next was Leg press for 4x12,10,10,10 (510,510,510,520). Glute bridges was next for 4x12,12,12,10 (135,145,145,155). I then did a super set of lying leg curls 3x12,10,10 (105,105,110) and leg extensions 3x12,10,10 (150,150,155). After this my legs felt like linguini, but i still had to do calf work. First up was standing calf raises for 3x12,12,11 (180,180,195). Last was seated calves for 3x11,10,8 (155). I then stretched before heading home to eat a cup of stuffing while taking a protein shake n some creatine.
4/1:
Back day on deck tonight. Will squeeze in biceps with tomorrows workout
4/1:
Took Some preworkout and it was off to the gym. I warmed up before getting things started. Today was back day. First up was reverse grip BB rows. I did 3x10 (200). The reason I did 3 sets instead of 4 was because my lower back was super sore and exhausted due to deadlifts the previous workout. Next was Lat pulldowns for 4x12,11,8,10 (125,125,130,125). I then did straight arm pushdowns with a rope for 3x12,11,10 (40,45 45). Upright rows followed for 3x12,10,9 (80,80,90). Reverse pec deck was next for 3x12,10,9 (130,140,140). Cable rows was next for 3x12,11,10 (100,100,105). Last was BB shrugs for 3x12,10,10 (215,215,225). I then stretched before heading home and downing a protein shake with creatine before punishing some sesame chicken and white rice