Friday, December 9, 2011
Workout 10 - Lower Body
Workout 9 - Upper Body / Core
Workout 8 - Dumbbells
Workout 7 - All Bands
Workout 6 - Push & Pull
Workout 5 - Cardio Jump
Workout 4 - All Pull
Workout 3 - Cardio & Core
Workout 2 - All Push
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
Thursday, December 8, 2011
WK 3 DAY 1 CHEST
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
DAY 5 BACK
DAY 4 ARMS
DAY 3 DELTS
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.
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 %*$!#$!
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.
Legs
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.
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!)