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Today was better than yesterday, didn’t forget my clothes (hanging up clothes, not all of my clothes), but anyways to the work out routine. Today was shoulders, traps and calves (which I must say are my best muscle group, can see MEGA definition…too bad I jump like a white dood). My right shoulder has been bothering me as of late, and I’m wondering if I should lay off the weights on shoulder days, or fight through it. Been thinkin about that for a lil while. Off to the routine.

Overhead Barbell Presses
65lbs – 12 reps
85lbs – 13 reps
95lbs – 9 reps
115lbs – 5 reps (last one I believe I got a lil help on)

Side Laterals…these things BURN like crazy!!
I pyramid set these and also go up the rack with no rest. Did two sets.
8 – 10 – 12 – 15 lbs
15 – 12 – 9 – 6 reps
Yeah two sets, about a min or two of rest…BURNING!

Peck deck to the rear
55lbs – 15reps
65lbs – 12reps
75lbs – 9 reps
85lbs – 6 reps

Behind the back smith machine shurgs
155lbs – 15 reps
175lbs – 15 reps
I really want my traps poppin up, not happening yet, I’m starting to get a little more and more definition there. Maybe I’m repping wring? Not totally sure tho.

Standing Calf Raises
230lbs – 15 reps
250lbs – 15 reps
FEEL THE BURN! You should come see my calf show! HA!

Seated Calf Raises
2x 140lbs – 15 reps these thangs BURN TOO!

Off to New Orleans tomorrow with a couple friends. Will be driving back on Monday, so no workout on Monday. Gonna do a 3 day split next week. Probably in the range of on Tuesday will be chest, shoulders, tris. Wednesday will be quads, hams, calves, and Friday will be back, traps, bis, and abs. Taking next week off of work, so I’m doubting I will even update this. But check back, I may surprise some of the couple people that may read my journals. HA!

Oh I will be making some good food next week…saw a recipie on the Food Network that I’m most definetly going to try and I will be posting after I make it and it gets my seal of approval.

Today’s workout I am probably just rendering useless. Got to the gym late, forgot my clothes, so I only did about 12 sets of exercises and I was just feeling it. Just gonna list out exercises for my notes. Not really worrying about weights or reps. Just how this day is going.

Wide grip barbell curl
cable curls
close grip bench press
v bar push downs

What a wimpy routine…My arms aren’t even remotely tired. It sucked.

Just in case you were wondering where my journal for my weightlifting for 11.18 was, I took the day off. Monday night I went to the Lazy Pixel at Lucky’s Lounge to support my boys 5D. So getting home late I didn’t think I could not up and have enough energy to do a muscle tearing leg routine. So I slept in and I even struggled getting up just for work. Since I took Monday off, yesterday WAS my Monday. Counting down my days to New Orleans. So now onto my exercising.
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Today being the short day, quickly ran through a few back routines….

Wide grip pull downs
120lbs – 15 reps
130lbs – 12 reps
140lbs – 9 reps
150lbs – 6 reps

Cable Rows
120lbs – 15 reps
130lbs – 12 reps
140lbs – 9 reps
150lbs – 6 reps

Hammer Strength MTS Rows
40lbs – 15 reps
45lbs – 12 reps
55lbs – 10 reps
70lbs – 6 reps

Hyper extensions
2x 15 reps body weight

T-bar rows
70lbs – 15 reps
80lbs – 15 reps

Ok, I’m a day late with this, mainly because I didn’t come to work and journal/blog this. That is because I went straight to the golf course and played a round of golf.

Incline Bench Press – pyrimid the sets. each set went higher weight less reps
105lbs – 12 reps
115lbs – 10 reps
125lbs – 8 reps
135lbs – 6 reps

The incline bench hurts much more than the flat bench, can really feel it today

Flat Dumbbell Fly
3x 35lbs 12 reps
On the last set, after the 12th rep, I repped out the presses until failure. Whew only got about 6.

Decline Barbell Press
3x 135lbs 10 reps

Incline Dumbbell Fly
3x 30lbs 12 reps
On the last set, I TRIED to rep out some presses. Yeah that didn’t happen, cause my chest was BLASTED!

My peppers i grew myself!

Today is friday and was doing some heavy lifting this week. Yes sir! But anyways…today was shoulders, traps, and calves. So, let me list this all out and get back on the grind at work.

Barbell Shoulder Press
75lbs – 15 reps (ooo the burn started about 13 reps)
95lbs – 10 reps (burning, burning, burning!)
105lbs – 6 reps (even MORE BURNING!)
115lbs – 4 reps (HEAVY!! Had help on the last two)

Side laterals up the rack– so let me explain up the rack, and when you see this in my later lifting journal entries you’ll be like ooo I learned that in earlier entries. HA! But anyways, when you go up the rack, that is exactly what it sounds. You start with a weight that you can do 15 to 20 reps with on these laterals. Do the reps, drop the weights and go up in weight and pyramid set them. So I did 8, 10, 12, 15 pounds and 15, 12, 9, 6 reps respectivly and did this twice, which is two sets, but its like doing 8 sets.

Pec Dec to the Rear
65lbs – 15 reps
75lbs – 12 reps
85lbs – 8 reps

Dumbbell Shrugs
75lbs – 15 reps
85lbs – 12 reps (my grip is horrible, i coulda done more but I was losing grip on the dumbbells. UGH!)

So on to calves…and I must say, my calves are looking the best on me right now. You can see the seperation it kinda looks like a horseshoe…Yeah boy! But anyways.

Standing Calf Raises
230lbs – 15 reps
250lbs – 12 reps

Seated Calf Raises
140lbs – 15 reps
160lbs – 12 reps

I don’t know why, but seated calf raises burn so much more, is it because I do them after the standing ones. Next week I’ll try to flip flop them just to see if I could possibly do more weight.

Hope you have a great weekend….as always, if you have any questions about lifting, diet, anything related to this…holla at me. You can find my info on the contact page.

Today I was going to try to do this Men’s health bicep/tricep exercise to put on some inches on the arms. I know my arms have gotten a little bigger, but not THAT much bigger. I wanna fill out my sleeves!

Biceps
Ez Bar barbell curl (wide grip)
65lbs – 15 reps
75lbs – 10 reps
85lbs – 8 reps
100lbs – 3 reps (think all 3 were assisted, this was HEAVY!!!)
Repped out 65lbs to failure I think it was 6 or 7 reps

Negative Chin up
6 reps (I couldn’t do many more…these blasted the biceps!)

Cable Single Arm Curl
2x 25lbs – 10 reps
30lbs – 8 reps

Triceps
Dumbbell Triceps Extension
20lbs – 15 reps
2x 25lbs – 12 reps

Close Grip Bench Press
Just the bar – 20 to 25 reps…didn’t count
85lbs – 15 reps
95lbs – 12 reps

V-bar push downs
70lbs – 15 reps
85lbs – 12 reps
100lbs – 10 reps

I do believe my arms were blasted today. Gonna be sore tomorrow!

Today is normally a short day, but that short day was yesterday, so was able to hit the back and abs pretty hard today. Got to the gym about 5:55am…a little later than I would like to have gotten there. Want to get my BF% checked, but will try to get their early enough to have that done tomorrow.

Back

Wide Grip Pulldowns
120lbs – 15 reps
130lbs – 12 reps
140lbs – 9 reps
150lbs – 6 reps

Cable Rows (Narrow Grip)
100lbs – 15 reps
120lbs – 12 reps
140lbs – 9 reps
150lbs – 6 reps

Dumbbell Rows
50lbs – 12 reps
55lbs – 10 reps
60lbs – 8 reps

Hyperextensions
Body weight only – 2x 15 reps

Abs

Crunches
2x – 25 reps

Reverse Crunches
2x – 10 reps

Cable Oblique Crunches
2x 40lbs – 15 reps each side

Cable Crunches
50lbs – 15 reps
70lbs – 15 reps
- superset with -
Cable Woodchops
2x 25lbs – 10 reps (each side)

Finished up about 6:50 ate some breakfast (good thing the spoons weren’t forgotten today hehe) and then hit the shower. No bball today at lunch got some errands to run.

Have a good one.

So I am constatnly trying to find new things to cook/try while I am shopping at the grocery store. On the bean and rice aisle and I saw these slow cooker meals there. It sounded really good, but it was like 6 bucks for like a 3 serving meal in a bag. So my thrifty (not really, but I like to believe it) self was like, dood I so can make this stuff. So I was reading the ingredients on the back of the bag and all the ingredients I could understand what they were was: navy beans, potato flakes, corn starch, cream powder, garlic powder, onion powder, and other spices. Well so I of course tweaked it to my liking. I bought a bag of navy beans and did the quick rinse on those for about an hour. Changed the water and started cooking them puppies for about 4 to 5 hours. Potato flakes, hmmmm I don’t won’t no instant potatoes in my stuff, so I cubed up some red potatoes and dropped in there. Dumped loads of garlic and onion powder into the pot. It had come out into a really good flavor. Since this thing was called Tuscan, I was like, hmmm I need something more italiany that needs to be dropped into it. Ok so while I was cooking these beans I was cleaning out my cabinets in my kitchen…and what do I find, dried basil that I had dried from my harvest last summer. So I crumbled up a couple of handfuls of basil into the pot, flavor getting much much better. Oh and I cracked some pepper and added a bit of salt to it too. It was tasting RIGHT at this point, but I felt it was missing something else. Doing some thinking and brainstorming was thinking what compliments basil. It was suggested to me that rosemary would be pretty friggin good in it. Well, go outside to my rosemary bush and grab a few tablespoons of rosemary off of the bush and I chop it up finely and drop it in the pot. This stuff is smelling pretty tasty. So I transfer everything in the pot into a slow cooker and add some water (for the potatoes). So the next morning I wake up and throw this stuff onto the slow cooker and let it cook all day. So by the time I get home my house is smellin right, son! So this thing needs meat right? Well, I scooped up some homemade italian sausage and cooked it up and chopped it up and threw it into my bowl and scooped some of this “soup” over it. Yeah it was my best made up meal I’ve ever made I do believe. So I guess I should list everything out. HA! Well here it goes

• Navy Beans
• Red Potatoes (skinned)
• garlic powder
• onion powder
• basil
• rosemary
• salt
• fresh ground pepper
• Italian sausage

Yeah this was pretty easy to prepare…questions just holla at me.