Bodybuilding Secrets Exposed
I was ready to get back to the weights. I really think I have an addiction to lifting. I hit it hard again today, working my back.
Twisting DB Row (ss)
45×12; 50×10; 55×8; 55×8; 40×15
Wide lat pulldown (ss)
110×12; 120×10; 135×8; 135×7; 105×12
Close grip cable row (ss)
120×12; 120×10; 135×8; 105×15
Assisted chins (ss)
150×4; 190×10; 190×8; 190×8; 190×8
I had to stop here because my cold was knocking me on my butt. I spent the rest of the day taking it easy.
Today was scheduled as a leg day, but honestly, I didn't feel like I could take the stress of a leg day with this cold I'm fighting. I took the morning off again and got some extra sleep.
In the afternoon I hit the gym and got in my cardio. I spent 30 minutes on the elliptical trainer.
I came home later in the day and took a 1 hour nap. I was just wasted from the cold and probably shouldn't have done any workout at all, but I'm trying very hard not to miss a day.
I was excited when I woke up today because it was arm day. I love arm day!
My workout was tough as usual.
DB Concentration Curl (ss)
20×13; 25×10; 25×8; 15×15
Overhead Cable Tricep Extension (ss)
90×12; 100×10; 110×8; 120×8; 120×14
BB Curl (ss)
65×12; 65×10; 70×8; 70×7; 45×15
Lying DB French Press (ss)
25×12; 25×10; 25×8;25×8; 15×15
Bent leg crunch (ss)
14; 12; 10; 10; 18
Lying leg raise (ss)
8; 8; 5; 5; 8
I had a great arm pump today. I felt like they were ready to burst from my skin. It was a very satisfying feeling!
Today I got back to my workouts. I hit my shoulders hard yet again.
Front DB Lateral Raise (ss)
15×13; 25×10; 25×8; 25×8; 10×15
Arnold Press (ss)
40×13; 45×10; 45×8; 45×8; 35×15
Rear DB Lateral Raise (ss)
15×12; 15×10; 20×8; 20×8; 10×15
Side DB Lateral Raise (ss)
15×12; 15×10; 20×8; 20×8; 10×15
DB Shrug (ss)
60×12; 65×10; 70×8; 70×8; 60×15
Military Press (ss)
75×10; 85×10; 85×8; 85×8; 55×15
Wow! This week is the final in the Progressive Load cycle of my program. I have added a 5th set and the intensity has been increased–just 30 seconds rest between exercises and 1 minute between supersets. For those who don't remember, I use a stopwatch to time this, so the rest periods are very much what I state above.
I was ready to vomit during this workout it was so intense. My shoulders actually hurt as I was leaving the gym! They got blasted today.
I'm really working on feeling the muscle being worked as it is being worked. It really seems to help my focus.
Today wasn't a good day. I woke up with a terrible head cold. I had no energy. I decided not to workout because of this.
Later in the day I felt a bit better, so I hit the gym for 45 minutes of cardio. I walked on an incline on the treadmill for the entire time. Surprisingly, I felt fine afterwards.
Today was a pretty routine day otherwise.
