Workout 10 - Lower Body

Round 1

40 secs / 20 secs - Twist Crunches

40 secs / 20 secs - Squats Close Width

40 secs / 20 secs - Jumping Jacks

40 secs / 20 secs - Standing Calf Raises w/ Half Squats

Round 2

40 secs / 20 secs - Burpies

40 secs / 20 secs - Squats Medium Width

40 secs / 20 secs - Lying Twists with exercise ball between your feet

40 secs / 20 secs - Side Lunges

Round 3

40 secs / 20 secs - Side Jump Lunges

40 secs / 20 secs - Low Jumping Jacks

40 secs / 20 secs - Step Ups ( Chair or Bench)

40 secs / 20 secs - Standing Straight Leg Raises (Back)

Round 4

40 secs / 20 secs - Low Squats / High Jumps

40 secs / 20 secs - Standing Calf Raises w/ Half Squats

40 secs / 20 secs - Standing Straight Leg raises (Side)

40 secs / 20 secs - Stiff Legged Dead Lifts

Round 5

40 secs / 20 secs - Twist Crunches

40 secs / 20 secs - Squats Close Width

40 secs / 20 secs - Jumping Jacks

40 secs / 20 secs - Standing Calf Raises w/ Half Squats

Round 6

40 secs / 20 secs - Burpies

40 secs / 20 secs - Squats Medium Width

40 secs / 20 secs - Lying Twists with exercise ball between your feet

40 secs / 20 secs - Side Lunges

Round 7

40 secs / 20 secs - Side Jump Lunges

40 secs / 20 secs - Low Jumping Jacks

40 secs / 20 secs - Step Ups ( Chair or Bench)

40 secs / 20 secs - Standing Straight Leg Raises (Back)

Round 8

40 secs / 20 secs - Low Squats / High Jumps

40 secs / 20 secs - Standing Calf Raises w/ Half Squats

40 secs / 20 secs - Standing Straight Leg raises (Side)

40 secs / 20 secs - Stiff Legged Dead Lifts

Workout 9 - Upper Body / Core

Round 1

40 secs / 20 secs -Plank Elbows

40 secs / 20 secs -Lawnmowers Bent Over Rows

40 secs / 20 secs -Side Walk Push Ups

40 secs / 20 secs -Arnold Shoulder Press

Round 2

40 secs / 20 secs -Chair Dips

40 secs / 20 secs -Arm Circles

40 secs / 20 secs -Burpies

40 secs / 20 secs -Plank Hands

Round 3

40 secs / 20 secs -Froint Shoulder Raises

40 secs / 20 secs -Push Ups

40 secs / 20 secs -Reg & Clairmont Curls Combo

40 secs / 20 secs -Bent Over Rows

Round 4

40 secs / 20 secs -Curls & Squat Combo

40 secs / 20 secs -Arm Circles Small Fast Forward

40 secs / 20 secs -Push Ups w/ Bring Knees Up

40 secs / 20 secs -Overhead Tricep Extensions

Round 5

40 secs / 20 secs -Plank Elbows

40 secs / 20 secs -Lawnmowers Bent Over Rows

40 secs / 20 secs -Side Walk Push Ups

40 secs / 20 secs -Arnold Shoulder Press

Round 6

40 secs / 20 secs -Chair Dips

40 secs / 20 secs -Arm Circles

40 secs / 20 secs -Burpies

40 secs / 20 secs -Plank Hands

Round 7

40 secs / 20 secs -Froint Shoulder Raises

40 secs / 20 secs -Push Ups

40 secs / 20 secs -Reg & Clairmont Curls Combo

40 secs / 20 secs -Bent Over Rows

Round 8

40 secs / 20 secs -Curls & Squat Combo

40 secs / 20 secs -Arm Circles Small Fast Forward

40 secs / 20 secs -Push Ups w/ Bring Knees Up

40 secs / 20 secs -Overhead Tricep Extensions

Workout 8 - Dumbbells

Round 1

40 secs /20 secs - Dumbbell Bench on Exercise Ball

40 secs /20 secs - Hammer Curls

40 secs /20 secs - Shoulder Press

40 secs /20 secs - Standing Upright Rows

Round 2

40 secs /20 secs - Squats Wide Width

40 secs /20 secs - Dumbbell Overhead Crunches

40 secs /20 secs - Reg & Clairmont Curls

40 secs /20 secs - Standing Calf Raises w/half Squats

Round 3

40 secs /20 secs - Reverse Dumbbell Curls

40 secs /20 secs - Lunges

40 secs /20 secs - Lower Back Good Mornings

40 secs /20 secs - Sumo Squats

Round 4

40 secs /20 secs - Side Lat Raises

40 secs /20 secs - Squats w/ Shoulder Raises

40 secs /20 secs - Walking Lunges

40 secs /20 secs - Clairmont Curls

Round 5

40 secs /20 secs - Dumbbell Bench on Exercise Ball

40 secs /20 secs - Hammer Curls

40 secs /20 secs - Shoulder Press

40 secs /20 secs - Standing Upright Rows

Round 6

40 secs /20 secs - Squats Wide Width

40 secs /20 secs - Dumbbell Overhead Crunches

40 secs /20 secs - Reg & Clairmont Curls

40 secs /20 secs - Standing Calf Raises w/half Squats

Round 7

40 secs /20 secs - Reverse Dumbbell Curls

40 secs /20 secs - Lunges

40 secs /20 secs - Lower Back Good Mornings

40 secs /20 secs - Sumo Squats

Round 8

40 secs /20 secs - Side Lat Raises

40 secs /20 secs - Squats w/ Shoulder Raises

40 secs /20 secs - Walking Lunges

40 secs /20 secs - Clairmont Curls

Workout 7 - All Bands

Round 1

40 secs / 20 secs -Squats w/ Shoulder Press

40 secs / 20 secs -Overhead Tricep Extensions

40 secs / 20 secs -Half Burpies

40 secs / 20 secs -Chest Press

Round 2

40 secs / 20 secs -Bicep Curls

40 secs / 20 secs -Burpies

40 secs / 20 secs -Bent Over Rows

40 secs / 20 secs -Side Shoulder Raises

Round 3

40 secs / 20 secs -Arm Circles

40 secs / 20 secs -Squats Medium Width

40 secs / 20 secs -Arnold Shoulder Press

40 secs / 20 secs -Clairmont Curls

Round 4

40 secs / 20 secs -Bent Over Rows

40 secs / 20 secs -Chest PRess

40 secs / 20 secs -Standing Calf Raises

40 secs / 20 secs -Reg and Clairmont Curl Combo

Round 5

40 secs / 20 secs -Squats w/ Shoulder Press

40 secs / 20 secs -Overhead Tricep Extensions

40 secs / 20 secs -Half Burpies

40 secs / 20 secs -Chest Press

Round 6

40 secs / 20 secs -Bicep Curls

40 secs / 20 secs -Burpies

40 secs / 20 secs -Bent Over Rows

40 secs / 20 secs -Side Shoulder Raises

Round 7

40 secs / 20 secs -Arm Circles

40 secs / 20 secs -Squats Medium Width

40 secs / 20 secs -Arnold Shoulder Press

40 secs / 20 secs -Clairmont Curls

Round 8

40 secs / 20 secs -Bent Over Rows

40 secs / 20 secs -Chest PRess

40 secs / 20 secs -Standing Calf Raises

40 secs / 20 secs -Reg and Clairmont Curl Combo

Workout 6 - Push & Pull

Round 1

40 secs/20 secs -Wide Push Ups

40 secs/20 secs -Reg & Clairmant Curls Combo

40 secs/20 secs -Squats w/ Bicep Curls

40 secs/20 secs -Decline Push Ups

Round 2

40 secs/20 secs -Standing Upright Rows

40 secs/20 secs -Squat Jumps

40 secs/20 secs -Hammer Curls

40 secs/20 secs -Lying Knee Raises

Round 3

40 secs/20 secs -Military Push Ups

40 secs/20 secs -Incline Bicep Curls

40 secs/20 secs -Squats w/ Shoulder Press

40 secs/20 secs -Lawnmowers (Bent Over Rows)

Round 4

40 secs/20 secs -Lying Scissors

40 secs/20 secs -Incline Push Ups

40 secs/20 secs -Reg & Clairmont Curls Combo

40 secs/20 secs -Side Shoulder Raises

Round 5

40 secs/20 secs -Wide Push Ups

40 secs/20 secs -Reg & Clairmant Curls Combo

40 secs/20 secs -Squats w/ Bicep Curls

40 secs/20 secs -Decline Push Ups

Round 6

40 secs/20 secs -Standing Upright Rows

40 secs/20 secs -Squat Jumps

40 secs/20 secs -Hammer Curls

40 secs/20 secs -Lying Knee Raises

Round 7

40 secs/20 secs -Military Push Ups

40 secs/20 secs -Incline Bicep Curls

40 secs/20 secs -Squats w/ Shoulder Press

40 secs/20 secs -Lawnmowers (Bent Over Rows)

Round 8

40 secs/20 secs -Lying Scissors

40 secs/20 secs -Incline Push Ups

40 secs/20 secs -Reg & Clairmont Curls Combo

40 secs/20 secs -Side Shoulder Raises

Workout 5 - Cardio Jump

Round 1

40 secs / 20 secs - Run In Place

40 secs / 20 secs - Jump Ups (Bench)

40 secs / 20 secs - Plank Elbows (Hold The Push-Up Position)

40 secs / 20 secs - Squats Jumps

Round 2

40 secs / 20 secs - Walking Lunges W Jumps

40 secs / 20 secs - Up Downs W Running In Place

40 secs / 20 secs - Jumping Knee Tucks

40 secs / 20 secs - Mountain Climbers

Round 3

40 secs / 20 secs - Push Up Position - Knee Ups

40 secs / 20 secs - Skiers

40 secs / 20 secs - Burpies

40 secs / 20 secs - Jumping Jacks

Round 4

40 secs / 20 secs - Squats Jumps

40 secs / 20 secs - Plank Hands

40 secs / 20 secs - Jump Ups (Bench)

40 secs / 20 secs - Run in Place up/downs

Round 5

40 secs / 20 secs - Run in Place

40 secs / 20 secs - Jump Ups (Bench)

40 secs / 20 secs - Plank Elbows

40 secs / 20 secs - Squat Jumps

Round 6

40 secs / 20 secs - Walking Lunges w/Jumps

40 secs / 20 secs - Run in Place up/downs

40 secs / 20 secs - Knee to Chest Jump

40 secs / 20 secs - Mountain Climbers

Round 7

40 secs / 20 secs - Push Up Position Knee Ups

40 secs / 20 secs - Skiers

40 secs / 20 secs - Burpies

40 secs / 20 secs - Jumping Jacks

Round 8

40 secs / 20 secs - Squat Jumps

40 secs / 20 secs - Plank Hands

40 secs / 20 secs - Jump Ups (Bench)

40 secs / 20 secs - Run in Place up/downs

Workout 4 - All Pull

Round 1

40 secs / 20 secs -Single Arm Bent Over Rows

40 secs / 20 secs -Bicep Curls (Dumbbells or Resistance Band)

40 secs / 20 secs -Standing Upright Rows

40 secs / 20 secs -Lying Twists

Round 2

40 secs / 20 secs -Regular Curls / Clairmont Curls

40 secs / 20 secs -Kneeling Rows

40 secs / 20 secs -Plank Hands

40 secs / 20 secs -Forearms Curls

Round 3

40 secs / 20 secs -Lower Back - Good Mornings

40 secs / 20 secs -Preacher Curls

40 secs / 20 secs -Burpies

40 secs / 20 secs -Single Arm Bent Over Rows

Round 4

40 secs / 20 secs -Regular Curls / Clairmont Curls

40 secs / 20 secs -2 Hand Bent Over Rows

40 secs / 20 secs -Low Jumping Jacks

40 secs / 20 secs -Standing Upright Rows

Round 5

40 secs / 20 secs -Single Arm Bent Over Rows

40 secs / 20 secs -Bicep Curls

40 secs / 20 secs -Standing Upright Rows

40 secs / 20 secs -Lying Twists

Round 6

40 secs / 20 secs -Standing Upright Rows

40 secs / 20 secs -Kneeling Rows

40 secs / 20 secs -Plank Hands

40 secs / 20 secs -Forearms Curls

Round 7

40 secs / 20 secs -Lower Back Good Mornings

40 secs / 20 secs -Preacher Curls

40 secs / 20 secs -Burpies

40 secs / 20 secs -Bent Over Rows

Round 8

40 secs / 20 secs -Standing Upright Rows

40 secs / 20 secs -2 Hand Bent Over Rows

40 secs / 20 secs -Low Jumping Jacks

40 secs / 20 secs -Standing Upright Rows

Workout 3 - Cardio & Core

Round 1

40 secs / 20 secs - Jog in Place

40 secs / 20 secs - Run in Place Quickly

40 secs / 20 secs - Half Burpies

40 secs / 20 secs - Plank Elbows

Round 2

40 secs / 20 secs - Run in Place Quickly

40 secs / 20 secs - Jumping Jacks

40 secs / 20 secs - Plank Hands

40 secs / 20 secs - Burpies

Round 3

40 secs / 20 secs - Run in Place - up/downs

40 secs / 20 secs - Burpies

40 secs / 20 secs - Skiers

40 secs / 20 secs - Jog in Place

Round 4

40 secs / 20 secs - Mountain Climbers

40 secs / 20 secs - Squats Medium Width

40 secs / 20 secs - Run in Place - up/downs

40 secs / 20 secs - Plank Hands

Round 5

40 secs / 20 secs - Jog in Place

40 secs / 20 secs - Run in Place Quickly

40 secs / 20 secs - Half Burpies

40 secs / 20 secs - Push Ups Quickly

Round 6

40 secs / 20 secs - Run in Place Quickly

40 secs / 20 secs - Jumping Jacks

40 secs / 20 secs - Burpies

40 secs / 20 secs - Jog In Place

Round 7

40 secs / 20 secs - Run in Place up/downs

40 secs / 20 secs - Burpies

40 secs / 20 secs - Skiers

40 secs / 20 secs - Jog in Place

Round 8

40 secs / 20 secs - Mountain Climbers

40 secs / 20 secs - Squats Medium Width

40 secs / 20 secs - Run in Place up/downs

40 secs / 20 secs - Squat Jumps

Workout 2 - All Push

Round 1

40 secs / 20 secs - Squats Close

40 secs / 20 secs - Slow Push Ups

40 secs / 20 secs -Seated Arnold Shoulder Press

40 secs / 20 secs -Overhead Triceps Extensions

Round 2

40 secs / 20 secs -Standing Calf Raises (w/ Dumbbells)

40 secs / 20 secs -Side Walk Push Ups

40 secs / 20 secs -Step Ups (w/Chair or Bench)

40 secs / 20 secs -Seated Front Shoulder Press

Round 3

40 secs / 20 secs -Squat Jumps

40 secs / 20 secs -Slow Push Ups

40 secs / 20 secs -Side Shoulder Raises (exercise ball)

40 secs / 20 secs -Standing Straight Leg Raises (toward back. Alternate)

Round 4

40 secs / 20 secs -Wide Push Ups

40 secs / 20 secs -Side Jump Lunges(Looks like a groin stretch jumping from side to side)

40 secs / 20 secs -Tricep Push Downs (Resistance band)

40 secs / 20 secs -Standing Calf Raises

Round 5

40 secs / 20 secs - Squats Close

40 secs / 20 secs - Slow Push Ups

40 secs / 20 secs -Seated Arnold Shoulder Press

40 secs / 20 secs -Overhead Triceps Extensions

Round 6

40 secs / 20 secs -Standing Calf Raises (w/ Dumbbells)

40 secs / 20 secs -Side Walk Push Ups

40 secs / 20 secs -Step Ups (w/Chair or Bench)

40 secs / 20 secs -Seated Front Shoulder Press

Round 7

40 secs / 20 secs -Squat Jumps

40 secs / 20 secs -Slow Push Ups

40 secs / 20 secs -Side Shoulder Raises (exercise ball)

40 secs / 20 secs -Standing Straight Leg Raises (toward back. Alternate)

Round 8

40 secs / 20 secs -Wide Push Ups

40 secs / 20 secs -Side Jump Lunges(Looks like a groin stretch jumping from side to side)

40 secs / 20 secs -Tricep Push Downs (Resistance band)

40 secs / 20 secs -Standing Calf Raises

Workout 1 - Total Body Workout

Round 1

40 secs/20 secs Skiers

40 secs/20 secs Twist Crunches

40 secs/20 secs Single Arm Bent Over Rows

40 secs/20 secs Chair Dips

Round 2

40 secs/20 secs Regular Push Ups

40 secs/20 secs Squat Jumps

40 secs/20 secs Side Bends (Dumbbells)

40 secs/20 secs Lunges w/ Shoulder Press

Round 3

40 secs/20 secs Bicep Curls

40 secs/20 secs Squats w/ Shoulder Press

40 secs/20 secs Lying Scissors

40 secs/20 secs Ovehead Tricep Extension

Round 4

40 secs/20 secs Walking Lunges

40 secs/20 secs Standing Calf Raises (w/ Dumbbells)

40 secs/20 secs Push-Ups Jumps (w/ half burpie)

40 secs/20 secs Clairmont Curls

Round 5

40 secs/20 secs Skiers

40 secs/20 secs Side Crunches

40 secs/20 secs Lawnmowers

40 secs/20 secs Chair Dips

Round 6

40 secs/20 secs Regular Push Ups

40 secs/20 secs Squat Jumps

40 secs/20 secs Side Bends (Dumbbells)

40 secs/20 secs Lunges w/ Shoulder Press

Round 7

40 secs/20 secs Bicep Curls

40 secs/20 secs Squats w/ Shoulder Press

40 secs/20 secs Lying Scissors

40 secs/20 secs Diamond Push Ups

Round 8

40 secs/20 secs Walking Lunges

40 secs/20 secs Standing Calf Raises (w/ Dumbbells)

40 secs/20 secs Push-Ups Jumps (w/ half burpie)

40 secs/20 secs Clairmont Curls

100 Rep Sets in Ya Face!

WK 3 DAY 1 CHEST

TUESDAY NOVEMBER 8, 2011

I wasn't able to get to the gym yesterday because my new job threw a lunch b-day party for me, it was real cool! I'm lucky to have found this job and I'm real thankful!

OK, onto my workout. I went to the gym with no idea what I was gonna do, and guess where I ended up for my first day of the week? You guessed it, CHEST!

I was pretty amped up from not going to the gym yesterday so I wanted to make sure that I got a solid workout in. Here's how it went down:

Flat Bench super set with Dumbbell Press - 5 sets super sets

225lbs x 8 / 85lbs x 10

225lbs x 6 / 85lbs x 8

225lbs x 7 / 85lbs x 7

225lbs x 8 / 85lbs x 8

225lbs x 8 / 85lbs x 7

This was tough! But it was a great chest puffing workout though!

I finished this workout of with Pec Deck. This is basically flies in a very controlled manor.

Pec Deck - 4 sets of 12

80lbs x 12 reps

95lbs x 12 reps

110lbs x 12 reps

100lbs x 12 reps

WK 2 DAY 5 ARMS

FRIDAY NOVEMBER 4, 2011

I wanted to focus on my bi's today being that I really didn't hit them very hard on Tuesday. I went real basic and just wanted to get the blood rushing to my bi's.

I started off using the smith machine and did 5 sets of reverse curls. I went to incline dumbbell curls after that and did 4 sets on each side. I finished it off with cable curls and did burnouts at various weights and various reps.

Smith Machine Reverse Curls – 5 sets of 10

135lbs x 10 reps

135lbs x 10 reps

135lbs x 10 reps

135lbs x 10 reps

135lbs x 10 reps

Incline Dumbbell Curls – 4 sets of 10 each side

30lbs x 12 reps

30lbs x 12 reps

30lbs x 12 reps

30lbs x 12 reps

Cable Curls – 5 sets of various reps

100lbs x 24 reps

130lbs x 18 reps

150lbs x 14 reps

100lbs x 20 reps

100lbs x 15 reps

WK 2 DAY 4 BACK

THURSDAY NOVEMBER 3, 2011

I started off with T bar rows. I went light using only 1 plate. I don’t like this exercise because I have to push my chest up against the pad and I can’t breathe really well. So I stay light and back my chest off the pad and try to keep the strain on my lats. I did 5 sets of 10 for this kinda as a warm up.

I went to the cables and did one arm cable rows and did 4 sets of 12 on each side. After that I did machine rows on a machine that I haven’t used before.

This was probably my most uninspired workout I’ve had. Thank God it’s done!

T Bar Rows

45lbs x 10 reps

45lbs x 10 reps

45lbs x 10 reps

45lbs x 10 reps

45lbs x 10 reps

One Arm Cable Rows – Lower and Middle

55lbs x 12 reps

55lbs x 12 reps

55lbs x 12 reps

55lbs x 12 reps

Machine Rows

100lbs x 10 reps

100lbs x 10 reps

100lbs x 10 reps

100lbs x 10 reps

WK 2 DAY 3 DELTS

WEEK 2 DAY 3

WEDNESDAY NOVEMBER 2, 2011

I started off my shoulder workout with seated dumbbell shoulder press. I was feeling especially strong today for some reason. Even when I would grab the dumbbell from the rack it was easier and I could really handle the weight.

I started off with a good warm up set of 35lbs and did 25 reps. By the time I was done with the warm-up set, I was sweating already. I did some of the reps fast and others I did slow, just so I could feel my shoulder muscles burning.

My first set was with 50’s and I just went up the rack until I couldn’t control the weight. I ended up doing 50’s, 60’s, 70’s, 80’s & 85’s. Then I came back down the tree. 70’s, 60’s, 50’s, 40’s. With each set of dumbbell shoulder press, I did a small “giant set” of side shoulder raises with 20lbs and then another sets of side shoulder raises with 10lbs for a total of 3 sets per set! My shoulders were toast after these. This was one of the best sets of shoulders I've ever done!

After those small “giant sets”, I went to “trap flies” but only 3 sets though, it was time to go! I did 3 sets of 12 with 25lbs dumbbells.

Seated Shoulder Press with small Giant Set of Side Raises with 2 different weights

50lbs x 10 reps / 20 lbs x 10 reps / 10lbs x 10 reps

60lbs x 10 reps / 20 lbs x 10 reps / 10lbs x 10 reps

70lbs x 10 reps / 20 lbs x 10 reps / 10lbs x 10 reps

80lbs x 10 reps / 20 lbs x 10 reps / 10lbs x 10 reps

85lbs x 10 reps / 20 lbs x 10 reps / 10lbs x 10 reps

70lbs x 10 reps / 20 lbs x 10 reps / 10lbs x 10 reps

60lbs x 10 reps / 20 lbs x 10 reps / 10lbs x 10 reps

50lbs x 10 reps / 20 lbs x 10 reps / 10lbs x 10 reps

40lbs x 10 reps / 20 lbs x 10 reps / 10lbs x 10 reps

“Traps Flies”

25lbs x 12 reps

25lbs x 12 reps

25lbs x 12 reps

WK 2 DAY 2 ARMS

TUESDAY NOVEMBER 1, 2011

Today I wanted to focus on my triceps! Lately when I do arms, I've been focused mainly on my biceps.

So, I started off by doing 3 sets of 15 of dips. I went straight to the cable machine and started doing v bar tricep push downs. I did super-sets these with light weight. To be honest, I lost count of how many reps and sets I did…I know it was a lot though!

I did 5 sets of v bar push downs, 5 sets of straight bar push downs and 5 sets of single arm push downs holding the ball on the cable.

After these I went to the overhead tricep extension machine. Its one of my favorite machines in the gym! I used to do these at Earls gym when he used to work at Rockwell/Rockeydyne back in the day. Anyway, I did 5 sets of 10-15 reps with various weights to close out the day.

I was also able to knock out a few sets of reverse curls with the cambered curl bar. I used an 85lb bar. I didn’t do a reverse curl like the usual curls, I kinda let the bar hang down as far as it would go. Then I just bring my hands up to my mid chest but don’t have the bar curl up “out” away from my body. The bar comes up directly next to my stomach and chest. I feellike doing reverse curls like this really pulls my bicep out! Its not an exercise that’s gonna cut my bicep out from my arm, this one just puts on size! I did 5 sets of 10.

V Bar Push downs, Straight Bar Push Downs, One Arm push downs holding the ball

V Bar Push Downs w/ Super Sets

120lbs x 10 reps / 80lbs x 15 reps

120lbs x 10 reps / 80lbs x 15 reps

120lbs x 10 reps / 80lbs x 15 reps

120lbs x 10 reps / 80lbs x 15 reps

120lbs x 10 reps / 80lbs x 15 reps

Straight Bar Push Downs

140lbs x 10 reps / 90lbs x 15 reps

140lbs x 10 reps / 90lbs x 15 reps

140lbs x 10 reps / 90lbs x 15 reps

140lbs x 10 reps / 90lbs x 15 reps

140lbs x 1 reps / 90lbs x 15 reps

One Arm push downs holding the ball

20lbs x 12 reps

20lbs x 12 reps

20lbs x 12 reps

20lbs x 12 reps

20lbs x 12 reps

Overhead tricep extension machine

120lbs x 15 reps

140lbs x 12 reps

150lbs x 12 reps

160lbs x 10 reps

150lbs x 12 reps

Reverse Curls using 85lb bar

85lbs x 10 reps

85lbs x 10 reps

85lbs x 10 reps

85lbs x 10 reps

85lbs x 10 reps

WK 2 DAY 1 CHEST

MONDAY OCTOBER 31, 2011

I started off with chest this week. I had been looking forward to getting back on em' and I can always get a great chest workout!

After walking the room to see what I was feeling, I ended up at the incline bench. I did a good warm up sets of 20 reps. I didn't get tired at all during this sets, which told me that I was gonna be strong while doing my working sets.

I jumped right into 225lbs and went for it. I wanted to do 5 sets of 10 but didn’t think that I’d be able to get all the reps. So I wanted to go heavy with the 225lbs, but also wanted to get good work in too, so I did 5 sets of 185lbs after the 225 sets. Here’s how it broke down:

Incline Bench Press - 1 warm up set and 10 working sets

135lbs x 20 reps (warm up)

225lbs x 5 reps

225lbs x 5 reps

225lbs x 5 reps

225lbs x 5 reps

225lbs x 5 reps

185lbs x 5 reps

185lbs x 5 reps

185lbs x 5 reps

185lbs x 5 reps

185lbs x 5 reps

I finished off on a machine and not free weight cause my chest was feeling pretty taxed and I didn't want to worry about dropping the weight. I went to the Hammer Strength Machine and knocked out 3 sets of 15 with 2 plates and called it a day!

Hammer Strength Wide Chest Machine - 3 sets, 2 plates, 15 reps each

2 plates x 15 reps

2 plates x 15 reps

2 plates x 15 reps

That was all I could fit in today. I did a lot of work with on the incline bench so I feel really good!

1st WK REVIEW

So, I went to the gym at lunch during work every day last week! That's a great start for me. I only did cardio for 10 minutes on one day, but at least I had a great start. I have to do cardio when I get home from work, that's just the fact. As much as I want to do it at lunch, I just can't.

The good thing about the type of workout I'm doing is that I don't rest for more than 1 minute between sets. So by the time I'm done with my first 3 sets of the first exercise, I'm sweatin' and my heart rate is up. I try to keep my heart rate as high as I can by just lifting, so I'm pretty happy about that. I lost 4 pounds since I started and am now at 219. I have to do cardio on its own in order to keep the weight off and be able to continue to lose weight. This will be tough for me cause my knee has been trippin'. Doesn't matter though cause regardless of if my knee is in good shape or bad, I have to get this done!

I bought creatine and protein powder today (Saturday). I'm a believer in creatine as it has worked for me in the past. Protein shakes are awesome cause they pretty much just feeds your muscles! The bad thing about protein shakes is that it makes my stomach feel kinda bloated and it makes me fart a lot...BOOOOOOOOOO! Whatever, lol.

Next week I have to make time when I get home from work to get this cardio in!

Overall, I feel good and I feel strong for just kinda getting back into it. If I know me, I'll start to see changes next week and mentally, I'll like what I see and it will increase the intensity of my workouts! I usually get pretty intense when working out and that's one of the things I have going for me. I love the fight between me and the weight. I've lost my share of fights with the weights and I've won my share. But, I love it cause I know that if I don't go hard in the weight room, I'll embarrass myself.

Good week, now lets get to week 2!

DAY 5 BACK

Friday October 28, 2011

Today was back day. I wasn't feeling it as much as I'd like to, but I was ready though. My knee was giving me a hard time so I think that's what my problem was to be honest. When my knee is acting up, it easily falls out of place, it literally stops me in my tracks, it hurts like shit and then I have to kinda realign it by bending it so it goes back into place. Anyways...

I started off on the hammer strength machine of lat pull downs, did 5 sets of 12 of that. I started off with one plate and pyramided up to 3 plates and back down to 1 plate.

From there I jumped onto bent over dumbbell rows. I went a little heavy with these being that this was the first time I've done these in a while. I went a little heavy for me today. I usually don't cause its hard for me to hold the dumbbells. My forearms get tight and it becomes hard for me to hold them. Anyway, I went up to 80's which is kinda heavy for me. I only did 3 sets with each arm for this exercise.

For my last exercise, I did machine row's. This is one of the easier machines to work because all you have to do is grab the handles and pull them toward you. I did 5 sets of 12 with various weights.

Hammer Strength Machine of Lat Pull Downs - 5 sets of 12

1 plate x 12 reps

2 plates x 12 reps

3 plates x 12 reps

2 plates x 12 reps

1 plate x 12 reps

Bent Over Dumbbell Rows - 3 sets of various reps (each side)

60's x 15 reps (each side)

70's x 12 reps (each side)

80's x 9 reps (each side)

Machine Row's - 5 sets of 12 (except 1 set of 9 reps)

70lbs x 12 reps

85lbs x 12 reps

100lbs x 12 reps

115 x 9 reps

80lbs 12 reps

DAY 4 ARMS

Thursday October 27, 2011

Today I did arms. I started off by going to the smith machine and putting on 1 plate on each side and dropping the bar as low as the machine will go. I hold the bar with a reverse grip and don't start off doing reverse curls, but I bring the bar up to my lower chest using my biceps rather than my back. I feel like this works my bicep, my forearm and a little bit of my front shoulder. I'm not trying to be super strict with this exercise, but am trying to really get the blood pumping to my biceps...I did 20 reps.

From the smith machine, I went to the dumbbells and grabbed some 25's just to continue my warm-up just a bit more. I think I did 15 reps of standing dumbbell curls. After that, I started working. I grabbed some 40's and did 4 sets 12-15 reps of standing dumbbell curls. When I do my right arm, I lean over to the right side so that I'm able to kinda isolate that arm rather than being able to use my entire body for leverage. Then I did 3 sets standing hammer curls with 40's for 15 reps each also. I've always liked the way that hammer curls affect my arms. I think it makes my bicep fuller and gives it overall size.

After those 7 sets of dumbbell curls, I went over to the hammer strength concentration curl machine that uses free weights. I threw a 45 on there and put the seat as low as possible so that i really isolated my bicep. I did 3 sets of 10 but supersetted it with 10 of the same exercise just half reps tho done very quickly. On my way out of the gym, I did single arm cable curls at medium and high height. I did these as burnouts. Unfortunately, I didn't get a chance to hit backarms, but I will next week though!

Warm-Up

Smith Machine Reverse Bicep Curls Variation

135 lbs - 20 reps

Standing Dumbbell Curls

25lbs - 15 reps

40lbs - 12-15 reps

40lbs - 12-15 reps

40lbs - 12-15 reps

40lbs - 12-15 reps

Standing Hammer Curls

40lbs - 12-15 reps

40lbs - 12-15 reps

40lbs - 12-15 reps

Hammer Strength Concentration Curls

45lbs - 10 reps / 45lbs - 10 reps short|quick ones (super set)

45lbs - 10 reps / 45lbs - 10 reps short|quick ones (super set)

45lbs - 10 reps / 45lbs - 10 reps short|quick ones (super set)

Single Arm Cable Curls - Medium & High

20lbs - burnouts (each arm) Medium

20lbs - burnouts (each arm) Medium

20lbs - burnouts (each arm) High

DAY 3 DELTS

Wednesday October 26, 2011

I started off doing machine deltoid (shoulder) fly’s. Basically sitting face forward in the machine and lifting my arms until they are about parallel with my shoulders. This burns the hell out of your shoulders if you do the correct amount of weight. If you do too much weight, I use too much momentum and then my shoulders aren’t getting the work they should. I did 5 sets of at least 12 and a couple sets I did about 22 or 23 reps. I kept the weight nice and light /medium so I could really burn the shoulders.

Next I went to the smith machine for good old fashioned shoulder press, but I also grabbed some 20 lb dumbbells so I could do superset them with the shoulder presses. I kept the weight relatively light for shoulder press at 135 lbs. Also, the 20lb dumbbells are medium for shoulder raises, especially after a set of presses. I did 5 supersets in total and the reps varied. I tried to rep out until it burned, not necessarily a number. This has probably been my least intense workout so far. I didn’t feel real good walking into the gym and it kinda showed in my workout. To be real, I think I had a good workout considering I felt like shit when I walked in. (half glass full J)

From the smith machine, I went over to another shoulder press machine that had a different angle than the smith machine. I did 5 quick sets of 12. Medium weight - high reps, my shoulders were burnin’ pretty good…and it was a wrap! Got ready to go back to work.

Shoulder Fly’s – 5 sets 40lbs with various reps

40lbs – 12 reps

40lbs – 15 reps

40lbs – 23 reps

40lbs – 20 reps

40lbs – 17 reps

Smith Machine Shoulder Press Supersets w/ Front and Side Shoulder Raises

135lbs – 12 reps superset w/ Side Raises 20lbs – 10 reps

135lbs – 12 reps superset w/ Side Raises 20lbs – 10 reps

135lbs – 12 reps superset w/ Front Raises 20lbs – 10 reps

135lbs – 12 reps superset w/ Front Raises 20lbs – 10 reps

135lbs – 12 reps superset w/ Side Raises 20lbs – 10 reps

Machine Shoulder Press (different angle than smith machine) 5 sets at 70lbs for 12 reps each

70lbs – 12 reps

70lbs – 12 reps

70lbs – 12 reps

70lbs – 12 reps

70lbs – 12 reps

DAY 2 CHEST

TUESDAY OCTOBER 25, 2011

Today I couldnt wait to hit the gym! I was pretty hyped to get back and hit my chest. Last night I was reading a flex magazine and read a few articles that were talking about bodybuilders what hurt themselves doing regular flat bench with a barbell. Honestly, that kida surprised me...I'd thought that dumbbells were a little more dangerous because you can get such a deeper stretch and can easily pull or tear your pec(s). Anyway, I know that these articles are great and are coming from people who've been there and done that, oh, and bythe way these guys are HUGE! I like to start my chest workouts with regular flat bench, so I was like, "I'll try something different and see if it works"!

My plan was to warm up my chest and then spend the majority of my time doing flat bench dumbbell press...and I did! I started off by doing 3 sets of un-weighted dips for 12 reps each. After that I went directly to the dumbbells. I started off with 80's for 12 reps. I started a little heavy cause I felt real loose from the dips and I was hyped up to get started. Next I went to 90's for 10 reps. I knocked my first 2 sets out pretty easily and was feeling good. Jumped up to 100's for 8 and then went up to 110's for 6 reps. I felt good but started to struggle on my 5 & 6th rep with the 110's. At this point, I felt like while I was pushing the weight nicely, I wasnt feeling my chest working nearly as much as I did when I was doing the 80's and 90's. So after those 4 sets, I jumped back down to 80's for 12 reps again and then kinda went down the rack. 70's for 12 reps, 60's for 12 reps, 50's for 15 reps and finished it up with 40's for 15 reps! Damn, my chest wsa burnin'. As I dropped the weight, the work I was doing felt like it was digging into mychest so much more!

From dumbbell bench, I was gonna do incline flat bench but some other guy came over right when I was about to start and wanted to work in. Usually I would work in with no problem but because I only have a short period of time to hit em' during lunch, I told him he could have it and I'd go somewhere else...no problem!

I went and got a drink and started looking for the next place to go and ended up at the cable cross over machine. I LOVE CABLES. Its where I'm able to really cut my chest up and create those striations in my chest. Basically, I kinda picked up where I left off doing dumbbell bench and brought the cables close together and put them at mid-chest height. I did 3 sets of 12 with 35 lbs. I usually dont do those but like I said, because I wanted to keep doing a press type exercise, I changed it up. After those 3 sets I lowered the cables and did 3 sets of decline cross-overs with 20 lbs for 12 reps each. I brought it up to the top, increased the weight to 40 and did 3 more sets.

Unfortunately, that was all I had time for and had to get ready to go back to work! Rush Rush Rush to take ashower, get dressed and walk back to the job.

Dips - 3 sets x 12 reps each

not weighted - 12 reps

not weighted - 12 reps

not weighted - 12 reps

Flat Dumbbell Bench Press - 9 sets at various weights and various reps

80 lbs - 12 reps

90 lbs - 10 reps

100 lbs - 8 reps

110 lbs - 6 reps

80 lbs - 12 reps

70 lbs - 12 reps

60 lbs - 12 reps

50 lbs - 15 reps

40 lbs - 15 reps

Cable-Cross Overs - 9 sets (3 low, 3 mid, 3 high)

(chest height - mid)

35 lbs x 12 reps

35 lbs x 12 reps

35 lbs x 12 reps

(chest height - low)

20 lbs x 12 reps

20 lbs x 12 reps

20 lbs x 12 reps

(chest height - high)

40 lbs x 12 reps

40 lbs x 12 reps

40 lbs x 12 reps

DAY 1 LEGS

MONDAY OCT 24, 2011

I decided I'd do Legs first. I hate legs cause over the years my legs have gotten so small and weak because of a bad right knee I have. I've torn my ACL twice, MCL once and miniscus once. I've had 2 othoscopic surgeries and 1 total reconstructive surgery. The bad thing about the surgeries is that I've re-damaged my knee since my last surgeries and it has given me trouble ever since. I'm not exactly sure what condition my knee is in technically, but I know it hurts like a mother %*$!#$!

Here is my first Lunch Time Workout:

I only have about 35 minutes to workout so I don't take very long between sets, maybe 30 seconds at most. I may go get a drink of water or just kinda stand there and pace around until I'm ready for my next set.

I walked in the gym, changed clothes and got busy. I went directly to the staionary bike and did 3 miles at about 20 mph. It took me 10 mins & 10 seconds to finish that. It was apretty good warm up cause I was sweatin' pretty good. The thing is that it doesnt take much at all for me to start sweatin'!

Legs

Leg Extensions - 6 sets with 6 different weights and multiple reps:

100 lbs x 15 reps

110 lbs x 15 reps

120 lbs x 12 reps

130 lbs x 10 reps

140 lbs x 10 reps

150 lbs x 8 reps

Leg Press - 5 Sets with 5 different weights at 10 reps each

2 plates x 10 reps

4 plates x 10 reps

6 plates x 10 reps

8 plates x 10 reps

8 plates x 10 reps

Weighted Hanstring Stretch - 4 sets with 25 lbs

Legs a little more than shoulder width apart:

Go straight down in the middle of my legs and stretch my hamstrings as much as possible while holding a 25 lb plate in both hands.

25 lbs x 10-15 seconds

25 lbs x 10-15 seconds

25 lbs x 10-15 seconds

25 lbs x 10-15 seconds

Riding the bike at the beginning of my workout really limited the nuber of exercises I could do in the time that I have. I decided that I'll hit the weights at lunch and then do cardio at night when I get home. There are so many different things I can do at home so I think that will help me be more time efficient. (we'll see!)

DAY 1 is a wrap!