8 Nov 2016 Chest, shoulders, triceps

This morning I performed the following routine.

Pec dec 4 sets
Upright chest press 3 sets
Cable flyes 3 seta
Incline press machine 3 sets
Rear pec dec 3 sets
Reverse delt press on Hammer Strength machine 3 sets
Tricep pushdowns 3 seta
Cable triceps extensions 3 sets
Bent over triceps extensions 3 sets
Lying leg curls 3 sets

Used primary machines to get over body pain.

1 Nov 2016 Back and Chest

To day i did the following for three seta of 8 to 10 reps

Front pulldowns
Stiff arm pulldowns
Cablw rows
Hammer strength shrugs
Hammer strength decline press
Hammer strength incline press
Machine flyes
Cable cross overs

Concluded workout with 15 minutes on the treadmill.

6 Sept 2016 - Chest, triceps, abs

I did the following this morning for 3 sets.

Machine flye
Dumbbell Incline presses
Pec dec
Dip machine
Pushdowns
Bentover cable extensions
Dip machine
One arm extensions
Decline situps
Ball crunches
Bench knee-ins

Hip stretches (physical therapy exercises)
11 minutes on threadmill

3 Sept 2016 - Chest and Arms

Incline hammer press 4 x 12-8
Flye machine 3 x 12
Cable crossovers 3 x 20
Dip machine 3 x 12
Reverse pushdowns 3 x 15
Rope pushdown 3 x 12
One arm extensions 3 x 12-8
Machine curls 3 x 11
Reverse incline curls 3 x 10
Rope hammer curls 3 x 12

2 Sept 16 Back and hamstrings workout

First day working out qithout taking tramodol. Had Lidocaine patch. No paim issue however lost the edge from the tramodol. Been on tramodol for last four years, only took one tablwt first thing in the morning to take the edge of my pain.
This morning i performed a light back workout.
Front raise machine 5 sets
High row machine 4 sets
Hammer strength rows 3 sets
Reverse flye machine 3 sets
Db kickback on incline bench 3 sets
Stiff arm pulldowns 3 sets
Half deadlift on smith machine 3 sets
Leg curls 3 sets
Lower back machine 4 sets

Performed workout in one hour.

I usally perfrom biceps but will wait until tomorrow.
Bodyweight as of yesterday is 215lb.

Chest, delts, triceps

Fist time in ages since i blogged. Still been recording workouts in my journal. Below is workout i did 1 Sept.

Upright press
Incline press smith machine
Flye machine
Crossovers
Pullovers
Delt press
Side raise machine
Cable rear raises
Front raises
Tricep extension machine
Pushdowns
One arm extensions
Cable kickbacks
All sets were done for 5 sets 10 reps. Rest was 30-45 seconds. Workout was done in 1 hour and 15 minutes.

Back, triceps, Abs

This is my first workout of the year and blog post in a long time. This morning at 500 am I trained back, triceps, and abs. 

I performed all the exercises for three sets 8-12 reps. 

Front pulldowns 

Incline dumbbell rows

Stiff arm pulldowns

Rear pec flyes 

Hyperextensions 

Straight bar tricep pushdowns 

Reverse grip pushdowns 

Tri extension machine

One arm dumbbell extensions

Lying leg raises

Crunches

Workout was pretty good, I kept the wieghts moderate.