Alright, so tonight was cardio night. It consisted of four 3-minute heavy bag drills, with 1 minute rest in between. Followed by a set of sit-ups on the decline bench. I was having a great workout until I jumped on the treadmill. After just two minutes on the treadmill, all of a sudden…My calf muscle squeezed itself into a knotted position. Or atleast thats what it felt like. Immediately I jumped off the treadmill and started cursing. The pain was instant with no warning at all, and it pissed me off to hell and back. The pain just kept getting worse and worse. My subconscience mind was telling me to fold my foot upwards and so I did…It took about a total 2 minutes until the pain started to subside. After all these lifting years, it was the worse pull I have ever felt. Anyways, enough of the rant! Just felt like sharing…

Aside from the incident on the treadmill, it was a pretty awesome workout on the heavy bag. I’m trying to cut up a bit, and so I’m increasing my cardio workouts into my weekly schedule. Hopefully, I burned a good amount of calories tonight! X]

Barbell Military Shoulder Press: (Behind the neck)
-95×20, 95×20, 95×15

Barbell Shoulder Press:
-95×20, 95×15, 95×12.

Incline Barbell Bench Press:
-95×20, 95×20, 95×15.

Dumbbell Shoulder Shrugs:
-60×20, 60×20, 60×20

Barbell Power Cleans:
-95×15, 95×15, 95×15

Bent-Over Barbell Rows:
-95×20, 95×20, 95×20.

Notes:

So this is one of the first workouts where I didn’t have the change the plates on the bar, not even once. Seeing as how I’m not endurance conditioned at the moment, I think I chose the right weight to hit this workout with. As you can tell, I kept the sets low with a high volume of reps hitting each exercise with precision. As I’m cycling these light and heavy workouts, I’m also starting to see a little bit more definition within my upper body and lower body as well. Good stuff!! :] Nothing hasn’t really changed on my diet either. Considering the fact that I was working out at 4 oclock in the morning, my workout was pretty awesome! This coming monday is bench day and I’m totally trying to psych myself up for that day because I’m scheduled to go heavy. I’m contemplating whether or not if I’m going to try to rep out 300 or not…Depending on my body and mental preparedness, we’ll see…

Close Grip Barbell Bench Press:
-185×8, 205×6, 225×6, 225×5.

Reverse Grip Dumbbell Press:
-60×10, 70×10, 70×10, 70×10.

Tricep Extensions w/ Plates:
-25×10, 35×10, 25×10, 25×10.

Reverse Plate Curls:
-45×20, 45×20, 45×20, 45×20.

Barbell Wrist Curls:
-95×20, 95×30, 95×20.

Notes:

As I keep mentioning, all around bench press keeps going up and up. So far, this has been one of the heaviest workouts for triceps. I remember a few months ago, trying to rep out 225 with wide grip was hard enough. Now I’m repping out 225 with close grip position. Some pretty awesome stuff. I guess this new workout I formulated cycling heavy and light upper body workouts is really paying off already. And this is my first week on the routine. Who knows what I’ll be benching by the end of the month?? hehe. Its an exciting and motivating feeling right now. >:]

Flat Barbell Bench Press:
-135×20, 155×20, 155×15, 155×15, 155×15.

Decline Barbell Bench Press:
-155×20, 155×20, 155×15, 155×15

Standing Flyes with Plates:
-25×20, 25×20, 25×20, 25×20.

Ez Barbell Curls:
-70×20, 70×20, 70×20.

Notes:

So as of the last couple days I re-thought my workout routine and decided to do something different. Right now I’m on a split bodybuilding routine, and for each workout I would usually go moderately heavy for each session of the week. Well as of the last couple months, it has taken a toll on my joints and some connective tissues. Been talking about doing this forever, but I decided to cycle my heavy and light workouts. So tonight working with chest, I worked more on my muscular endurance and trying to focus on hitting my slow twitch muscle fibers. My workout was pretty good for the most part except for the fact I didn’t really hit biceps barely at all except for one exercise, thats okay though. So tomorrow I’ll be hitting some cardio, and then the next day after that I’m going to go heavy on triceps. Till then!

Well I don’t know about some of you, but definitel for me anyway. lol Here was my routine:

Incline Barbell Bench Press:
-155×5, 185×6, 205×5, 225×3, 250×3.

Alternating Military Barbell Press:
-135×5, 135×5, 135×4, 135×4.

Dumbbell Shrugs:
-60×20, 70×20, 70×20, 70×20.

V-ups:
-4 sets with 30 reps each.

Barbell Power Cleans:
-155×5, 185×6, 205×3.

Dumbbell Rows:
-70×20, 70×20, 70×20.

Notes:

Some of you might not find these numbers impressive, but for me this was one of the most heaviest shoulder workouts I’ve had in a while. Usually I don’t hit incline until after I do military presses, but I decided to change it up a bit. And instead of going medium grip, I decided to go wide grip. As I found out, my strength has blasted unexpectedly from the last couple weeks. I know I only got 250 for a set of 3, but for me thats pretty damn good. Although I think I’m starting to push it a little bit, so I decided to cycle light and heavy workouts every week just so I can have enough recovery time for each muscle group. Going heavy has really taken a toll on my joints and I’m just trying to be smart about it and do what I can to prevent myself from injury. Whenever I’m struggling with a rep and trying to push myself, my left elbow tends to flare out a bit and I guess I need to work more on my form some more and stabilization muscles.

The last 3 entries are my workout logs for the last couple days. I hit the following on:

Wednesday-triceps and forearms

Friday- Shoulders and Back.

Saturday- Cardio night

I’ve been losing time to get my workout logs in on time, and I do apologize for the confusion. I’m about to log my chest and biceps workout from last night in just a few…

Heavy Bag Drills:
-4 rounds, 3 minutes each.

Abs:
30 V-ups after each round at the bag.

Treadmill:
-Ran one mile, followed by a 5 minute cool down.

Notes:
-After going through my bulk cycle and having gained nearly 15lbs in the last two months, I have found my endurance levels way down. I can usually keep a 8-10mph pace on the treadmill, but this time around I could barely keep up with 6mph. That only means one thing…I need to build up my stamina more, and maybe include more cardio sessions throughout the week or something.

Military Barbell Press:
-115×8, 135×6, 115×8.

Dumbbell Shoulder Press:
-60×8, 60×8, 60×8.

Incline Barbell Bench Press:
-155×8, 185×8, 205×5, 185×5.

Dumbbell Shoulder Shrugs:
-60×20, 60×20, 60×20, 60×20

Power Cleans:
-155×6, 185×5, 155×5.

Dumbbell Rows:
-60×10, 60×10, 60×10.