31 Dec 2013 Arms

Today is the last workout of the year. Went to the gym before 6am to train arms. 

Pushdowns 4x12-15

Bent over tricep extensions 4x10

Machine dips 3x10

One arm db extensions 3x10-15

Barbell curls 5x8-10

Panetta curls 3x8-10

Incline curls 3x8-12

Hammer curls 3x10-12

Machine curls 3x8-10

Concentration curls 3x8-10

Decline sit-ups 3x25

This was a pretty good workout. 

28 Dec 13 Back, arms, legs

Today was a long workout 

Pulldowns 5x12-8

Hammer Pulldowns 4x10

Barbell rows 3x8-10

One arm hammer rows 3x12

Stiff arm pulldowns 3x15

Face ins 3x12

Rear pec deck 3x12-15

Tricep workout 12 sets 

Bb curls 5x8-10

Pannetta curls 3x12

Incline curls 3x10-12

Machine curls 3x10-12

Hammer curls 3x10

Concentration curls 310-12

Reverse curls 3x10

Leg curls 3x10

Leg extensions 3x10

27 Dec 2013 Chest, delts, triceps, abs

It has been awhile since I posted anything on this blog. I have still been hitting the gym. Switched from training at Planet Fitness to Gold's Gym. Today I trained in Abeline. I did the following workout

Hammer chest press 5x8-15

Incline hammer press 3x8-12 shoulder was hurting from this exercise

Fly machine 3x10-15

Pullovers 3x15

Smith incline press 3x10 light wieght

Cable crossovers 3x12-15

Press behind neck smith machine 4x10-12

Upright rows 3x15

Side raise machine 3x15

Rear raises 3x12-15

Close grip bench press slight incline. 3x10

One arm extensions 4x8-10

Rope pushdowns 3x10-12

Reverse one arm pushdowns 3x10

Db kickbacks 3x10

Knee-in 3x20

Roman leg raises 3x15

Rope crunches 3x15

I performed a lot of exercises similar to frank Zane and Bob Paris. Tommorow I'm planning on training back and biceps. 

Sept 11 2013 Chest, Delts, Triceps

Today I did gave an enjoyable workout due it being short.

Chest press 3x12-10

Cable crossovers 3x15-10

Rear raises 3x12

Seated upright rows 3x15

Triceps machine 3x12

One arm db extensions 2x10

Pushdowns 2x12

Knee-in 3x10

Crunch machine 2x25

Hyperextensions 15 reps

Treadmill 10 min

Sled  5 min

Bike 5 min

9 Sept 2013 Chest and Back

Despite being tired from my early drive from San Angelo I went in for a high rep workout at Planet Fitness. 

Stiff arm rope pulldowns 50/30/20

Palm in pulldowns 30/20/10

Machine flyes 50/30/20

Machine chest press 3x15

I'm still being care due to shoulder and bicep injury. 

25 August 2013 - Back, Chest , Legs, Abs

This morning I performed the following workout:

Upper body (left side)
Hammer Strength Machine Rows 4 x 12
Hammer Strength Machine  Pulldowns 3 x 10
Stiff Arm Pulldowns 3 x 12
Pec Dec 3 x 12
Cable Cross-overs 3 x 12-15
Machine Press 3 x 10
One arm flye machine (palms downs) 3 x 10
After this workout I trained my lower body
Leg Press 3 x 10
Hack squats 3 x 10
Leg Extensions 3 x 10-12
Lying Leg Curls 3 x 10
Leg Extensions (one leg at a time) 3 x 12
Incline partial situps 4 x 15
Bench knee-ins 4 x 15-20
After workout I went to Planet Fitness to cancel membership (Golds is closer to my residence and I have a family membership), and performed rode the bike for 10 minutes.
The last two days I got a pretty good workout. Planning on breaking down the workout to three days. Last workout willl be Tuesday or Wednesday I'll be heading to NYC for a few days to spend some family time.

24 August 2013 Left side (Shoulders, Arms), calves, abs

Due to the Platelet Rich Plasma procedure on my right rotator cuff and bicep, I not allowed to train the right side of my upper body for a month. This painful procedure accomplished a week ago is like getting a root canel with no novacane. It hurt!! My wife Karen said after the procedure I looked like a ghost. Today I went to Golds Gym at 430 to perform the following workout.

Hammer Strength Machine shoulder press 6 x 10-12
One arm dumbbell side raises 6 x 10-12
Rear pec dec machine 3 x 10
One arm pushdowns 4 x 10-12
One arm dumbbell extensions 4 x 10
Incline triceps dumbbell extensions 4 x 10
Dumbbell Kickbacks 4x 12-15
One arm dumbbell curls 3 x 10
One arm dumbbell preacher curls 3 x 10
One arm incline dumbbel curls 3 x 10
One arm dumbbell hammer curls 3 x 10
Dumbbell concentration curls 3 x 12
One arm wrist curls 3 x 15
Standing calf raises 4 x 15
Seated calf raises 4 x 12
Incline situps 4 x 15-20
Knee-bent leg raises 2 x 15 (stop stomach was cramping)
Despite the volume of this work I was able to complete in a little over an hour. I took short rests 30-45 second rest between sets. Wieghts were pretty light than normal.

Earlier this morning I walked a mile in a half, I think it was getting to the 90's.

August 12 2013 back biceps

Went to the new Golds Gym. Performed 3 sets of Pulldowns 

Barbell rows 3 sets 10 reps

Cable rows 3 sets

One arm stiff Pulldowns 3 x sets

Machine shrugs 3 sets

Bb curls 3: sets

Machine curls 3 sets 

One arm preacher curls 3x10

Reverse curls 3 x 10

Pannetta curls 3 x 10

Did 2 sets of crunches on a ball

Seated calf raises 3 sets

Trained at the new Golds Gym. Too many young kids. Some were wearing Richard Simmons shorts and grunting like they are constipated

. 

 

 

8 Aug 2013 Back and triceps

Today I did the following workout.

Cable rows 4 x 10-12

Bent over cable rows 3x12

Pulldowns.3x10

Stiff arm Pulldowns 3 x 12

Pushdowns 4x10-12

Bent over triceps extensions 3 x 10

Rope pushdowns 3x10

One arm dumbbell triceps extension 3x8-10

Knee-ins 3x20

Decline sit-ups 3x12

Treadmill 10 minutes 

4 Aug 2013 Arms

It has been awhile since I made a post. I still hitting the gym. Still dealing with my rotator issues. Last week I joined Golds Gym. Will need to cancel my membership at PF. 

Today I trained arms and afterwards trained the whole body doing 2 sets and higher reps. 

Arm workout:

Triceps pushdowns 3x10-12

Bent over triceps extensions 3x10-12

One arm dumbbell extensions 3x8-12

Concentration curls 3x10

Reverse incline db curls 3x12

Machine curls 3x10-12

Weights were pretty light. Felt pain in forearm tendons. After whole body workout I did cable crunches and leg raises for three sets each. Conclude day's workout with 20 minute cardio by doing the following:

Treadmill 10 min

Glider 5 min

Stationary bike 5 min 

26 June 2013 Back, biceps, and abs

This evening I did a short high intensity workout.

Stiff arm Pulldowns 4 sets

Close grip Pulldowns 3 sets

Machine Pulldowns 3 sets

Dumbbell rear raises 3 sets

Machine curls 3 sets

Concentration curls 3 sets

Pushdowns 3 sets

One arm dumbbell extensions 3 sets

Cable crunches 3 sets

Bench knee-ins 3 sets

Soreness

Today my arms are extremely sore. In addition I am pretty tired. I'm also feeling the onset of soreness on my calves. 

23 June 2013 Arms, calves, hamstrings, and abs

This morning I did an onslaught onmy body. For arms alone I probably performed 15-20 exercises for 3 sets of 10. This was a fun workout despite all the work. Rest between sets was short. At times I performed supersets. From there jumped to calves, hamstrings, and finished off with abs. Right shoulder is hurting. Waiting for hospital to call me for my appointment. 

22 June 2013 Upper body

Trained upper body this morning. Performed numerous exercises for 3-4 sets of 10-12 reps. The even reduced the weights to feel the contraction. Pretty satisfied with the workout. 

19 Jun 2013 Workout

This evening I trained upper body. 

Flye machine 6 sets up to stack

Cable crossovers 5 sets

Machine press 5 sets

Low incline flyes 4 sets

Db pullovers 3x15

Front Pulldowns 4 sets

Bent over cable rows 3 sets

Machine pullovers 3 sets

Smith press behind neck  5 sets

Reverse pec deck 3 sets

German triceps extensions 4 sets

Machine curls 3 sets

Tri extension machine 3 sets

One arm machine curls 3 sets

Pushdowns 3 sets

Reverse pushdowns 3 sets

Lat machine cable curls 3 sets

This was a pretty good workout. 

17 June 2013 Shoulders, triceps and abs

I do the following quick workout.

Smith press behind neck 10x12

Smith upright rows 4x12

Rear lateral raises 3 x10

Pushdowns 5x15-12

Cable French press 5x10-12

One arm dumbbell extensions 4x 8-12

Reverse cable pushdowns 3x12-15

Cable crunches 4x15

Bench Knee-in 3x15

Lying leg raises 3x15

This was a fast pave workout. 

13 Jun 2013 thigh and abs

Today I did the following workout:

Seated leg curls

Hyperextensions 

Leg extensions 

45 degree leg press

Horizontal leg press one leg

Crunches 

All exercises were done for three sets. Short rest between sets.  

11 June 2013 back, shoulders, arms, abs

Today I managed to combine a couple of different workouts. The back routine is from a 1991 workout I did with OJ when I was a Military Training Leader. The arm workout was Frank Zane inspired. 

Front Pulldowns 4 sets

Back Pulldowns 4 sets

Shrugs 4 sets

Smith machine press behind neck 4 sets

Pushdowns 3 sets

Bent over cable extensions 3 sets

One arm db extensions 3 sets

Reverse incline curls 3 sets

Machine curls 3 sets

Concentration curls 3 sets

One arm hammer machine curls 3 sets

Db wrist curls 3 sets

Cable crunches 3 sets

Knee-ins 3 sets

Twists 2 sets

Hyperextensions 20 reps 

Next time I need take a workout journal. 

9 Jun 2013 chest, arms, abs

Smith machine incline press performed 8 sets at different angles

Incline flyes 4 x 15

Cable cross overs 6x12-15

Pushdowns 3x15

Machine extensions 3 x 12

One arm incline extensions 3x12-15

One arm extensions 3x10

Cable curls 3x15

Machine curls 3 x10-12

Concentration curls  6x12

Zottman curls 3x12-15

Db wrist curls 3x15

Bench knee-ins 3x20

Machine crunches 3x15

Leg raise 3x20

Hyperextensions 3x20

Rope crunches 3x15

I also trained hamstrings and calves. 

Weights were moderate with 30-45 seconds rest between sets. 

8 June 2013 back and triceps

Today I trained back and triceps

Did the following 

Back Pulldowns

Rows

Close grip Pulldowns 

Machine rows

Stiff arm Pulldowns

Lower back machine

Incline tri extensions

Pushdowns 

One arm extensions

Rope crunches

Bench knee-ins

All exercises were performed for 3-4 sets. Rests was at 46-60 seconds.

6 June 2013 Total body training

Did whole body workout 12 sets of 12 reps for each body part. Kept rest at 45 seconds. 

4 June 2013 Workout

Today I trained back, arms, abs, and cardio. Did the following workout for 6x12 except abs which was 6x15-20.

Pulldown machine inside grip

Stiff arm Pulldowns

Bent over triceps extensions

Pushdowns 

Reverse pushdowns 

Machine curls

Concentration curls

Wrist curls

Hammer curls

Knee-ins

Cable crunches 

Hyperextensions 

16 min on bike. Rest between sets were 30-40 seconds

2 June 2013

This morning I did a full body workout starting with shoulders and ending with abs. I did 3-4 sets for 10-15 reps on all exercises. Workout over two hours to complete. 

Cable upright rows 

Dumbbell upright rows

Rear pec dec 

Machine press

Barbell rows

Front Pulldowns

One arm Pulldowns

Incline dumbbell rows

Stiff arm Pulldowns

Pec flyes 

Incline presses

Incline flyes

Cable crossovers

Pushdowns

Bent over cable extensions

Incline dumbbell extensions

One arm extensions

Cable curls

Reverse incline curls

Machine curls

Hammer curls

Concentration curls

Leg press

Leg curls

Leg extensions

Calf raises

Knee-ins

Leg raises

29 May 2013 Upper Body

Did an onslaught of upper body exercises for two hours starting with back ending with arms. Did 3-4 sets per exercises. I re-injured my shoulder. I was up at 100 AM in pain. 

27 May 2013 back, triceps, abs

This is today's workout:

Front Pulldowns 4 sets

Machine Pulldowns 3 sets

Machine Rows 3 sets

Stiff arm Pulldowns 3 sets

Face ins 3 sets

Deadlifts 3 sets

Pushdowns 3 sets

Incline db extensions 3 sets

Reverse pushdowns 3 sets

Knee in 3 sets

Cable crunches 3 sets

Leg raises 3 sets 

Shoulder

The week before I went to Puerto Rico in February, I was performing dumbbell side raises until I felt a pop. Since the I had been in pain. Last Thursday I took an MRI. Will get the results in a few days. 

14 May 13 Arms, calves

Yesterday after dance lessons I went to the gym to train arms and calves. I did the following routine.

Rope pushdowns

Bent over cable extensions

One arm extensions 

Reverse extensions

Cable curls

Incline forward curls

Machine curls

Concentration curls

Reverse curls

Wrist curls

Seated calf raises

All exercises were done for three sets. 

13 May 2013 Abs, shoulders, back

Today I started with abs then proceeded to shoulders and back. I also trained with two young kids Eden and Matt. 

Rope crunches 5 sets

Machine crunches 5 sets

Cable side crunch 4 sets

Knee-ins 4 sets

Lying crunches 3 sets

Press behind the neck 4 sets

Upright rows smith machine 3 sets

Bent over dumbbell upright rows 3 sets

Stiff arm Pulldowns 3 sets

Close grip Pulldowns 3 sets

Cable rows 4 sets

Reverse pec dec 3 sets

12 May 2013 Upper body

Since I decided not to train yesterday I made up for it today with a two hour blitz. 

Barbell rows 5 sets

Incline dumbbell rows 4 sets

Cable rows 3 sets

Front Pulldowns 3 sets

Machine Pulldowns 3 sets

Stiff arm Pulldowns 3 sets

Back Pulldowns 2 sets

Incline press 6 sets

Neck press 4 sets

Machine flyes 3 sets

Dumbbell press 3 sets

Pullovers 3 sets

Cable crossovers 3 sets

Close grip bench press 4 sets

Rope pushdowns 3 sets

Bent over cable extensions 3 sets

Reverse pushdowns 3 sets

German dumbbell extensions 3 sets

One arm dumbbell extensions 3 sets

Concentration curls 3 sets

Machine curls 3 sets

Cable curls  3 sets

Major Scott cable curls 3 sets

Rope hammer curls 3 sets

Crunches 3 sets

Side crunches 2 sets

Right shoulder was throbbing by the end of the workout. Weight was moderate with short rest periods.  

10 May 2013

This afternoon I trained chest, shoulders, triceps, abs

Flye machine 5 sets

Chest press machine 4 sets

Side raise machine 4 sets

Dumbbell rear raises 3 sets

Bent over rope extensions 3 sets

Pushdowns 3 sets

One arm dumbbell extensions 3 sets

Rope crunches 3 sets

Crunch machine 3 sets 

This was a pretty light and fast workout. 

7 May 2013 Cardio and legs

Tonight did 20 minutes cardio on treadmill on high incline. Afterwards did the following exercises. 

Leg extensions 

Leg presses

Seated leg curls

Each exercises were done for three sets. Took Karen to the gym with me. 

6 May 2013 Arms and Abs

This evening I trashed arms and concluded with abs.
Pushdowns 5 sets
Incline db extensions 4 sets
Bent over cable extensions 4 sets
One arm cable extensions 3 sets
One arm db extensions 3 sets
Cable curls 4 sets
Reverse incline curls 4 sets
Machine curls 3 sets
Hammer curls 3 sets
One arm machine curls 3 sets
Sit-up machine 3 sets
Crunch machine 3 sets

This was a good workout.

4 May 2013 shoulders, chest, triceps

This morning I did the following workout.
Upright cable rows 4 sets
Cable face in 4 sets
70 degree rotating dumbbell press 4 sets
W raises 3 sets
Side cable raises 3 sets
Flat flyes 4 sets
Machine press 4 sets
Machine flyes 4 sets
Triceps extension machine 4 sets
Rope pushdowns 4 sets
Bent over cable extensions 4 sets

I still think I could have done less.

2 May 2013 Back and Arms workout

After a few days rest I had a really good workout.
Front Pulldowns
Cable rows
Parallel Pulldowns on machine
Stiff arm Pulldowns
Hyperextensions
Machine curls
Hammer curls
Concentration curls
Bent over triceps cable extensions
Pushdowns
Reverse pushdowns
One arm dumbbell extensions

Three sets was performed for all exercises. Also on many exercises I performed reverse pyramids. After warm ups go to heaviest set for the first set and after each set reduce the weight. I wish I was able to workout with my brothers Tony and Michael. .

29 Apr 2013 Upper body

Today I trained upper body for two hours too many exercises to list. The weight was medium to light. Rest was 30 seconds. Afterwards I went running. Will take off the next few days off. Since I'm going to be sore.

28 April 2013 Shoulders, triceps, abs

This was a short workout I did at 0700.
Machine front press 2 warm ups 140/12 this was the stack.
Rear flye machine
1 warm up 130/8,90/12,70/12 triple drop sets
Dumbbell shrugs 75/15, 75,15
Pushdowns 2 warm ups 155/15
Machine extensions 2 warm ups 100/8, 80/6 drop set
Reverse pushdowns 40/15
Crunches/bent-knee raises 3 sets of 15-12
This was a good 40 minute workout. Perform no lateral movements due to right shoulder pain.

27 Apr 2013 Back, biceps, forearms, and abs

This morning I did a lot of exercises for three sets each and maintained rests between 40-60 seconds between sets.

Front Pulldowns
Bent over rows
Dumbbell rows
Cable rows
Back Pulldowns
Stiff arm Pulldowns
Concentration curls
Incline curls
Machine curls
Alternate dumbbell curls
Cable reverse curls
Dumbbell wrist curls
Crunches
Side cable crunch
Knee-in
Machine crunches
This was a lot of exercises.

Back, shoulders, chest, triceps

The following is a quick workout I did this morning.
Db upright rows
Front Pulldowns
Cable rows
Incline bench rows
Press behind neck
Incline front raise
Incline press
Neck press
Incline flyes
Cable cross overs
Pushdowns
Bent over extensions
Dumbbell triceps extensions

All exercises were performed for three sets.

24 April 2013 Delts and arms

Today I had a intensive workout.
Smith press behind the neck 6 sets
Upright rows 3 sets
Rear cable raises 3 sets
Parallel grip press 3 sets
Cable raise raises 3 sets
Dumbbell shrugs 3 sets
Pushdowns 3 sets
One arm dumbbell extensions 3 sets
Reverse cable pushdowns 3 sets
Machine curls 3 sets
One machine curls 1 set
Hammer curls 2 sets
Concentration curls 1 set
Dumbbell curls 1 set
Machine crunch 3 sets
Knee ins 3 sets
After workout I did 16 minutes on the bike

21 April 2013 Arms and Ab

Got in back from Houston. Did some yard work before heading to the gym to train arms.
Pushdowns 6 sets
Bent over extensions 4 sets
Rope pushdowns 3 sets
One arm extension 3 sets
Machine curls 4 sets
Incline db curls 3 sets
Cable curls 4 sets
Hammer curls 3 sets
Db wrist curls 3 sets
Bench knee-ins 3 sets
Machine crunches 3 sets
Rope crunches 3 sets

19 Apr 2013 Upper body

Went to the gym at 430 am. Dedicate this workout to my brother Tony. Had a good light workout this morning.
Cable rows 5 sets
Barbell rows 5 sets
Back Pulldowns 4 sets
Press behind neck 5 sets
Rear pec dec 3 sets
Db upright rows 3 sets
Pushdowns 5 sets
Bent over cable extensions 5 sets
Reverse pushdowns 4 sets
Cable curls 3 sets
Machine curls 3 sets
Hammer curls 3 sets

16 April 2013 Back, chest, arms

Today is first time in a week I have been at the gym. I did a lot of volume training lists of sets medium weight to get a good pump

Front Pulldowns 3 sets
Close grip Pulldowns 3 sets
V-bar Pulldowns 3 sets
Back Pulldowns 3 sets
One arm machine 3 sets
Stiff arm Pulldowns 3 sets
Cable rows 3 sets
One arm cable Pulldowns 3 sets
Cable crossovers 7 sets
Machine presses 4 sets
Machine flyes 4 sets
Pushdowns 5 sets
Bent over cable extensions 3 sets
One arm dumbbell triceps extensions 4 sets
Cable curls 5 sets
Dumbbell curls 3 sets
Lat Pulldowns curls 3 sets
Machine curls 4 sets
One arm machine curls 2 sets
Hammer curls 3 sets
Crunches 2 sets

This workout took close to two hours to complete. Rest between sets were less than one minute.

13 April 2013

I have taken the week off. This is due to having a small cold and also I went to Colorado Springs to chaperone a Jr ROTC team.

6 April 2013 Back, biceps, forearm, abs

Back Pulldowns 90/15,120/15,120/15,135/15
Two arm dumbbell rows 40/12,60/10,60/13,65/15
Machine rows 80/12,80/14,110/13,110/15
Dumbbell shrugs 60/15,60/15,65/15,65/15
Machine back extensions 50/15,70/15,90/15

Dumbbell curls 20/15,30/15,30/15
One arm machine curls 50/8,50/8,50/9
Barbell curls 50/20,50/20,50/17
One arm pulley curls 30/12,30/12,40/11
Hammer curls 25/15,30/15,35/15
Dumbbell wrist curls 30/15,30/15,30/15
Rope crunch 65/15,65/15,65/15
Bench knee-in 15/15/15
Leg raises 20/20/20

Rest between sets were less than a minute. It was a lot of work squeezed in a little than an hour.

5 April 2013 Chest, triceps workout

Today did some chest and triceps
Crossovers 5 sets
Chest press machine 4 sets
Flye machine 3 sets
Cable press machine 3 sets
Incline dumbbell press 3 sets work up 40 pounds due to right shoulder pain
Flat dumbbell flyes 3 sets
Dumbbell pullovers 3 sets 50lb
Reps for these sets were 10-12

Rope pushdowns 3 x12
Bent-over cable extensions 3x12
One arm dumbbell triceps extensions
25/12,30/10,35/8
One arm cable kickbacks.

This was a fast pace workout rest between sets we 45-60 seconds. The weights were not light but moderate.

3 April 2013 Workout

Trained legs and shoulders at the new gym across the street from work.

Leg press machine 5 sets
Leg extensions 4 sets
Hyperextensions 3 sets
Side raise machine 3 sets
Shoulder press machine 4 sets

2 April 2013 Workout

Despite being sleepy and tired I managed to get to the gym at 8 PM for a back and triceps workout.
Barbell rows 6 sets
Front Pulldowns 3 sets
Back Pulldowns 3 sets
Back machine 3 sets
One arm stiff-arm Pulldowns 3 sets
Triceps extension machine 3 sets
One arm dumbbell extensions 3 sets
Pushdowns 3 sets
Bent-over cable extensions 3 sets
Reverse grip pushdowns 3 sets

31 March 2013 Two workouts

Today I decided to do two workouts.
Am workout
Back Pulldowns
Front Pulldowns
Machine press
Side raise
Dumbbell triceps extensions
Bent-over cable extensions
Dumbbell curls
Hammer curls machine curls

I did all exercises for two sets
For my PM workout I hit arms
Pushdowns 5 sets
Bent-over cable extensions 5 sets
One arm triceps extension 4 sets
Cable curls 5 sets
Machine curls 5 sets
Concentration curls 3 sets

29 March 2013 Chest, Triceps

This morning I went to the gym at 400 AM. Yes that is right 400 AM. I did the follwoing chest and tricep workout. This workout was pretty light.

Cable crossovers 30/25, 50/20, 65/12
Incline dumbbell flyes 25/20, 30/20, 40/15
Incline smith press 95/20, 155.12, 155/15
Flye machine 70/15, 90/15, 100/12
Pullovers with dumbbell 50/10, 50/10, 50/10
Close grip bench press 95/15, 95/15, 95/15
Bentover cable extensions 80/12, 100/12, 110/12
Rope pushdowns 65/12, 65/12, 65/12
Dumbbell triceps extensions (one-arm) 30/12, 30/12, 30/12
Bench knee-ins 3 x 20 reps

Due to the short rests between sets this workout took a little over an hour. My legs today are very sore from Wednesday's workout. It is hard walking up the stairs.

27 Mar 2013 Leg and Arms

Had a very brutal workout today

Leg pressed did six sets of 8-12 reps worked up to 10 45lbs plates and 4 25lbs for over 500 pounds
One leg press horizontal 3x10-12 half stack
Leg extensions 3 sets
Leg curls 4 sets up to complete stack
One leg curls 3 sets 12 reps
Calf raises 4 x15
Db curls 4 x 8 40lbs
One arm machine curls 3 x 8 80lbs
One arm triceps extensions 3 x 8-10 50lbs
Pushdowns 2 x12 200lbs

Good workout for less than an hour. Went to the movies to watch GI Joe. Great movie!

25 March 2013 Back and triceps

Today I did an intensive back and triceps workout.

Lat Pulldowns machine 5 sets up to stack
One arm stiff arm Pulldowns 3x12
Machine rows 4 sets up to stack
Rope stiff arm Pulldowns 3x12-15
Bent over triceps cable extensions 4x12-10
Pushdowns 3x10-12 stack
One arm dumbbell extensions 3x8-10
Reverse pushdowns 3x12-15
Machine crunches 3x25

This was a fast workout with short rest between sets.

23 March 2013 Arms, Abs

Today I had a pretty good workout. Before doing arms I did a little back and shoulder workout.
Close grip pulldowns 90/15,120/12,150/12
Back pulldowns 105/15,120/12,135/12
Side cable raise 10/15,10/15,20/10
One arm cable rows 65/15,165/15,165/15

This was a pretty light and good workout before proceeding to arms.

Triceps pushdowsn 65/15,95/12,125/12
Overhead cable extensions 95/15,110/12,125/10
One arm dumbbel extensions 25/12,30/10,35/10
Concentration dumbbell curls 30/12,35/12,40/10
Face down incline curls 25/15,25/15,25/15
Lat machine curls behind the head 40/15,60/15,75/15
Hammer dumbbell curls 30/12,35/12
Dumbbell wrist curls 25/15,30/15
Knee-in 20/20/20/20
Cable crunch 65/20,65/20,65/20,65/20
Leg raises 20/20/20/20
Hyperextensions 15/15/15/15

This is a great workout. When it comes to my workout I'm not on a set schedule. I do have to get into a schedule so I don't over train or even hurt myself.

21 Mar Workout Shoulders, chest, arms

Below was Thursdays workout
Press behind neck 8x10
Side raise 7x12
Cable crossovers 8x10-12
Machine press 7x10
Flye machine 5x10-12
Machine triceps extensions 5x10-12
Rope pushdowns 3x10-12
One arm extensions 4x12
Machine curls 5x10
Concentration curls 3x12

18 March 2013 Back, Arms, Abs

Very good training session

Front Pulldowns 4 sets
Cable rows 3 sets
Machine rows 3 sets
One arm machine rows 3 sets
Stiff arm rope Pulldowns 3 sets
Cable bent over rows 3 sets
Stiff arm Pulldowns 3 sets
Hyperextensions 3 sets
Bent over triceps cable extensions 4 sets
Pushdowns 3 sets
One arm db extensions 3 sets
Machine curls 4 sets
Hammer db curls 3 sets
Concentration db curls 3 sets
Bench knee ins 3 sets
Cable crunches 3 sets
Twists 3 x 30
Afterwards I rode the bike. This was a very good workout session I should have brought my journal. Music I played during the weight training was Ice Earth Live in Athens. Played Stevie B for cardio.

17 March 2013 Arms and Abs

Did a short workout.

One arm triceps extensions on machine 30/10
One arm triceps pushdowns
50/10
Concentration curls 45/10
Machine curls 80/10
Knee-in 20 x 2 sets
Crunch machine 1 x 15

I have to admit this was a pretty crappy workout.

14 March 2013 Chest, Back

First day back in the gym since last Thursday. Kept my workout short this evening.

Stiff-arm Pulldowns 60/13
Close grip Pulldowns 150/15
Fly machine triple drop set 130/12,110/12,90/12
Machine chest press 150/9
Crunch machine 150/12

Like I said this was a short workout.

Time off

Friday I took a road trip to Abilene, Texas. It was a four hour drive. The last hour in a half drive I was cranking live CDs from the late Ronnie James Dio. These shows were recorded in the mid 80's. Today my upper body is really sore. I'm glad Ill be resting until Tuesday. Tonight going to watch George Lopez with my wife Karen.

7 March 2013 Upper body

This was a long workout since I'm going to take three to four days off.

Front Pulldowns 135/12,150/10,180/8
Front press 80/12,120/12/140/12
Cable rows 105/12,150/10,180/8
Shrug 75/15,75/15,75/15
Rear raises 25/12,30/12,30/12
Side cable raise 20/12,20/12,20/12
Db rows 70/12,75/10,75/10
Chest press machine 110/12,150/11,150/10
Cable cross over 30/15,50/25/80/15
Machine flyes 70/12,90/12,130/10
Db pullovers 65/12,75/10,75/10
Triceps extension machine 60/12,80/12,100/8
Pushdowns 80/12,95/12,110/12
One arm extensions 25/12,30/10,40/8
Concentration curls 30/12,40/12,40/12
Reverse incline curls 25/12,26/12,25/12
Cable curls 50/12,80/12,95/10
Reverse curls 50/12,50/12,50/12
Cable wrist curls 65/15,65/15,65/15
Machine crunch 95/15,95/15,95/15
Knee-ups 15,15,15
Cable side crunch 30/15,40/15,40/15
Twist 50,50

This workout took two hours to complete at Planet Fitness.

6 March 2013 Chest and Arms Workout

The last two days I had some really shitty sleep due to heavy winds and neighborhood dog barking. In addition my mouth is sore from the wisdom tooth extraction and right shoulder still hurting. Today I decided to train at a new Planet Fitness location close by to work. Here is the chest and arm workout I did. I did not bring my journal. I also started to incorporate triple drop which are three sets in one, each set lighter than the previous one with no rest.

Cross overs 3 x 8, 1 x triple drop set
Incline press machine 3 x 8, 1 x triple drop set
Flyes 3 x 8
Chest machine 3 x 8, 1 x triple drop set
Triceps pushdowns 3 x 8,1 x triple drop set
Bent over triceps rope extensions 3 x 8, 1 x triple drop set
One arm triceps extensions with dumbbell 3 x 8
Machine curls 3 x 8, 1 x triple drop set
Dumbbell curls 3 x 8 (had to go with 25s due to right shoulder hurting)
Rope Curls 3 x 12, 1 x triple drop set
Concentration dumbbell curls 3 x 8

Doing the triple drops and focusing on the negative part of the reps (4-6 seconds), and short rest between sets made this working pretty intensive.

4 March 2013 Leg workout

Decided to train legs during lunch. This was a very fast and intense leg workout.

Leg extensions 50/15,110/12,150/12
Got great burns on the second and third set
Seated leg press 200/15,250/12,300/12
Seated leg curls 70/12,110/12,130/12
Seated calf press
300/17,300/20,300/12

Life fitness an machine
3x25 with stack.

3 March 2013 Workout - Back,Triceps

Today I trained back, triceps, abs, and cardio
Front pulldowns 120/10,150/10,180/10
Bentover rows 135/10,185/10,205/10
Dumbbell rows 60/10,75/10,75/10
Cable rows 105/10,150/10,150/10
Behind neck pulldowns 120/10,150/9,150/10
Stiff-arm pulldowns 95/10,95/10,110/12
Pushdowns 65/12,95/10,125/10
Lying dumbbell extensions 25/10,25/10,30/10
One arm dumbbell extensions 25/10,30/10/35/10
Reverse pushdowns 65/12,65/12,80/15
Machine crunches 70/25,110/15,110/25

After workout I walked 16 minutes.
I feel that I should have cut the workout in half and do more intensity. Rest between sets were less than a minute which was enough to record my performance on my journal and change the weight. I did get a good pump from my workout.

2 March 2013 Workout

Despite what the dentist told me about taking it easy for the weekend, I decided to go to the gym and do a light full body workout. I was not hurting my jaw is sore from the shots but that was it. I was kind of weak because the last thing I ate was soup. Below is the workout I did this morning.

Leg curls 60/20, 80/20
Leg Extension 80/15,110/15
Calf raise machine 110/20,170/20
Pulldowns behind the neck  105/12,135/12,150/10
Shoulder press machine 60/12,100/15
Cable Cross-overs 40/20,65/20
Triceps pushdown with rope 40/15,50/15
Machine curls 50/15,80/15
Ab-X machine crunches 20 reps

Rest between sets was very short around 30 seconds and weights were light. Did not perform cardio due to I was feeling a little light headed due to not eatting. Went home after the workout and ate oatmeal and yougurt.

Tooth extraction

Due to the extraction of my wisdom tooth I will not train for the next couple of days. Will use this down time to complete some papers for school, play guitar, and do some blogging.

Past chest workout

The following is one of the best chest workouts I did in the early 90's.

Incline press 4x8-15
Dips 4x15
Incline flyes 4x8-10
Cable cross-overs 4x12-20
Pullovers 4x10-15

I modeled this workout after Bob Paris. In the last fee months due to shoulder injuries I had to reduce the amount of weights as well as sets. This weekend I'm hoping to develop a chest workout that is not only productive but enjoyable.

Enterprise Resource Planning Systems

Enterprise Resource Planning

Any medium to large organization or business that wants to be leader in its industry have superior decision support across its functions. Effective enterprise resource planning (ERP) system can ensure a competitive edge among a company’s competitor.  The purpose of ERP systems is to provide decision support for an organization/company. As an organization structure becomes complex ERP systems are essential in knowledge and decision management. Large organizations such as the Department of Defense (DoD) with very complex layers of management and multiple systems must rely on ERP to ensure vital decisions to ensure national security is intact.  In this article, ERP and its purpose will be defined. Second, a timeline and evolution of ERP systems will be provided to show how ERP systems and processes evolved within the last 50 years.

ERP Defined

 ERP is the integration of an organizations internal and external data. The purpose is to facilitate the data between the functions within or entities outside the organization. The functions within the organization are human recourses, accounting and finance, SCM, CRM, and logistics. Entities outside the organization can be suppliers or financial institutes.  ERP information is used by management, analyst or shareholders for decision support. Integrating data across the organization ERP allows the real-time control of information. 

           An ERP system in an organization is data derived from different systems or modules and stored in a repository database. Data in this database is queried and outputted to different reports and used for decision support from different functions of an organization. An example would be the accounting department conducting financial analysis on current level and value of inventory from data derived from the inventory management system and finance system. Figure one is an example of an ERP system, which displays modules of the Accounting, Inventory Management, Human Resources, and Sales and Marketing systems connected a repository database.  .

Purpose of ERP

The purpose of the ERP is for the facilitating data from different sources for the purpose of decision support. In addition to using information for decision support can also can be analyzed for process improvement. Information derived from ERP systems is essential for both decisions support and process improvement. As a decision support system, senior management can use information to expand its operations overseas, or introduce a new product line. As a process improvement system it provides management information to optimize production schedules, raises productivity, and increases customer satisfaction. Sources of information besides those illustrated in figure one can derive from Supply Chain Management (SCM) Systems, Customer Relationship Management Systems (CRM), and other ERP via the Internet.

Timeline and Evolution of ERP

ERP concept originated in the 1960s for the effectively managing and controlling inventory. Within the past 50 years this concept has evolved by integrating information from various systems across an organization to include SCM and CRM systems. Figure two illustrates the evolution of ERP dating back from the 1960s.

1960s: Inventory Control Package was used for inventory management and control for ensuring appropriate levels of inventory. Some of the activities included identifying inventory requirements, setting targets, providing replenishment techniques and options, monitoring item usages, reconciling the inventory balances, and reporting inventory status.
1970s: Inventory Control Package evolved to Material Requirement Planning (MRP). MRP was primary used for scheduling production processes. MRP generates schedules for the operations and the purchase of raw material based on the production requirements of finished goods. MRP ensured operation efficiency and manageable operations costs for production of finished goods.

1980s: During this period MRP evolved to Manufacturing Resources Planning commonly known as MRP II. MRP II went one step farther by coordinating manufacturing processes, from product planning, parts purchasing, inventory control to product distribution. MRP II modernized the manufacturing process.
1990s: With the requirement of integrating business activities across functional departments such as marketing, accounting, inventory management, and human resources ERP systems were developed. The goal of ERP system is to improve the performance of business processes and enhance decision support.

2000s: With e-commerce through the Internet ERP capabilities was extended. Extended ERP or ERP II allows leveraging the information involving those resources in the enterprise’s efforts to collaborate with other enterprises. An example of ERP II is a company’s ERP system interfacing with its supplier’s ERP system.

Conclusion

The purpose of ERP systems is to gather information across the functions of an organization or company to enhance operational efficiency, provide decision support, and improve business processes. An ERP system comprises of a repository database with data derived from various modules. These modules are accounting, inventory management system, sales and marketing, and human resources.  ERP evolved from the 1960s for inventory management and control. A requirement for gathering data across an organization’s enterprise led to the development of ERP systems. Today with the e-commerce and globalization ERP evolved to Extended ERP or ERP II.  A medium to large size company greatly benefit greatly from ERP systems, especially when combined with its SCM and CRM systems. Information derived from ERP systems provides senior management the decision support to improve its processes, introduce or discontinue a product line, take the company public, or expand its operation. 

Favorite Bodybuilders

My workout tends to model the workouts of my favorite bodybuilders. I do modify these workouts to how I feel that day. Here is a list of my favorite bodybuilders.

• Bob Paris
• Lee Labrada
• Frank Zane
• Francis Benfatto
• Dorian Yates
• Mike Mentzer
• Tom Platz
• Arnold

Each of these bodybuilders have influenced the way I workout. In the early 90's I've used Bob Paris' workout systems with good results. Also I have learned how to keep a journal and at times post my meals. Now I have to say I have not been consistent. However I do have journals through my house of workouts I have done.

Yates and Mentzer are also my favorite due to their strong work ethics and the intensity of their workouts. Yates as build a herculean physique training 40 minutes per workout four times a week. Mike Mentzer was his role model and has also trained him a few times. Lee Labrada does incorporate a high intensity routine but with higher volume/ Tom Platz routine is a hybrid of Arnold's and Mike Mentzer, this guy is insane. Last year I used his back and delt routine for one of my training session and I was sore for a week. As for Arnold what can I say about him he is the king, as for his workouts it is a lot of sets and exercises with moderate weights.

Music during workouts

I do get my best workouts when I listen to music on my IPod. Type of music I listen to is heavy metal. At times I'll listen to some free style such as Stevie B. In addition, I'll listen to Pandora app which I would set to my favorite radio station. For those who are into heavy Christian rock/metal music I ran across the BlastFM app. This is a free app and I'm very impressed with the music.
When performing cardio I'll listen to a Stevie B mix I found on Youtube, Reggaton, or Jock Jams. Listening to my favorite jams I'm able to focus much better and enjoy my workouts.

28 Feb 2013 Workout

Today is the last workout for the month. Decided to train chest and triceps this evening. Went to the gym at 830 PM for a fast 45 minute workout. Was not as motivated to get to the gym due the medication I was taking for my tooth ache. Tomorrow I'm going to have one of my wisdom teeth extracted. Most likely I will not be working out the rest of the weekend. In addition I do have some school work as well as house work to get caught up with. First number signifies the amount of weight the second number is the number of reps.

Chest
Cable cross overs 30/15, 50/15, 65/15, 80,12
Machine press 90/12,150/8
One arm machine press 30/15
Cross overs 30/50 rested 15 seconds 30/50
Flye Machine 70/12, 110/12, 150/12
This was a pretty good workout as I was able to squeeze my chest muscles and focus on the muscle instead of the poundage.

Triceps

One arm dumbbell extensions 30/12,40/10,30/15
One arm cable pushdowns 50/10, 50/10, 50/10

The triceps workout was pretty short. Weighed in at 222 before going to the gym this evening. The day before I left for Puerto Rico I was 212.  This weekend I will develop a workout plan for the month of March as well as my goals for the month.

26 Feb 2013 Workout

Today I decided to train back, shoulders, and arms.

Front Pulldowns 4x10
Back Pulldowns 4x8-10
Cable rows 3x7-10
Stiff arm Pulldowns 6x10-15
Press behind neck 6x5-12
Front presses 3x8-10
Pushdowns 6x8-15
Bent over cable extensions 4x8-10
One arm rope extensions 3x12
Rope pushdowns 3x12
One arm reverse pushdowns 3x12
Db curls 4x6-10
Machine curls 4x8-12
Hammer curls 3x12
Cable curls 3x12

This was a intensive workout. I could
have done a lot less. Need to workout as much as I can prior to getting my wisdom tooth extracted Friday afternoon.

24 Feb 2013 Workout

This morning I did back and front shoulders
Stiff arm Pulldowns 7x12-15
V-bar Pulldowns 3x8-10
Machine rows 3x8-10
Machine rows pump set 1x20
Bent over cable rows 3x12-15
Back Pulldowns 3x8
Machine Pulldowns 3x10
Press behind neck 5x12
Machine shoulder press 3x8-12

Got a really good pump on my back from the volume. Nursed right shoulder with light weight due to pain. Will take a day of rest tomorrow.

23 Feb 2013 - Workout Session

Was up at 0530 this morning. After doing school work, finish a drawing, and practicing guitar I went to the gym. Did arms to shock them further performed plenty of exercises to hit every angle with moderate weight die to shoulder injury.

Triceps pushdowns straight bar 5x12
Rope pushdowns 4x12
Incline db triceps extensions 3x12
Flat one arm db triceps extensions 3x10
Machine curls 4x12
One arm cable curls 3x12-15
Concentration curls 3x10
One arm db triceps extensions 3x10
One arm machine curls 3x12
Db triceps kickback 3x11
One arm cable hammer curls 3x12
Machine shoulder press 4x8 last two sets did 8 reps and drop weight to half and pumped out 20 reps
Db behind back side raises 3x12
Cable crunches 3x15

22 February 2013 - Chest, Arms

Today I trained chest and arms. I was limited to the amount of weights due to right shoulder pain.

Hammer Strength incline press machine 4 x 8-15
Upright chest press machine 3 x 8-12
Flyes 3 x 10
Cable cross-overs 3 x 12-15
Ez-bar curls 2 x 6-8 (could not do additional sets due to shoulder pain)
Dumbell curls 3 x 10-12
Concentration dumbell curls 3 x 10
Pushdowns 4 x 12-15
Bent-over cable tricep extensions 3 x 12
One arm dumbbell tricep extensions 3 x 8-10
Reverse cable pushdowns 3 x 12

Besides the shoulder pain this was a pretty fast workout. I kept my rest to less than a minute between sets. Was done with workout in less than one hour.    

Becoming a Better Listener

How many times have we gotten ourselves into hot water for not listening to our better half? When interacting with others do you tend to cut in when they are talking to you? Better yet how many times you failed to listen to your boss? And what was the outcome of not listening? It could be anger from your better half, loss of credibility at work, or even loss. Though out my personal and professional career I have always heard listening is the greatest skill.  In this article I’m going to give you tips on how to become an effective listener. By following these tips, your listening skills will improve making you a much more effective communicator.

Tips for Becoming a Better Listener

• Make listening your number one goal
• Prepare to listen
• When listening, be empathetic, put yourself on the communicator place, don’t judge, and focus on the message
• Pay attention to the communicators body laungauge
• Finding personal value on what is being said
• Speak less, don’t interrupt
• Give the speaker direct eye contact
• In your work environment make sure you have a notepad and pencil handy to jot down important parts of the message
• When it is your turn to speak summarize what the communicator has stated for clarity and ask questions if you don’t understand

Conclusion

Using these tips you will have creditability in your occupation, will able to effectively communicate with your better half, friends, and also strangers.  I do admit becoming a great listener is a work at progress. As long as you are aware of your listening habits (positive and negative) you can improve this vital communication skill.

How to Make Your Dream a Reality

Do you have a dream or goal that seems overwhelming? Have you given up on your dream due to other factors in life such as your job, family, or other life circumstances? Are you unhappy where you are right now?

I’m here to tell you no matter how old you are and where what your current situation is you can still live your dreams. By using the “Dream Buster” plan as outline in this article you can take a complex or overwhelming dream and break ii down into manageable goals. The key is to have the right mindset and visualize your end result.

 Once you are in the right mindset write down you want to do, have, and be in your life. You want to go back to school to finish that degree? Write it down. You want to have a business? Write it down? Want to lose weight? Write it down. By writing it down visualizes in your mind how it will look like and feel like once you accomplish your dream. By the time you are done your list may be anywhere from 20-100 dreams.

 Once you created this list you need to review it and pick the dream that that you think that will make a great difference in your life. Once you select this dream it will become your major purpose.

On a new piece of paper write down the major purpose on top and create a list. This list may consist anywhere from 10-25 goals.  Once you are satisfied with this list take another clean piece of paper and put all the goals in order.  Once you are satisfied with the list this becomes a master goals list for your dream.  Now you can create an action plan for each goal and take action. 

Well deserved rest

Wanted to work out today but realize that muscles actually grow outside the gym with proper rest and recuperation.  I need to realize that at 50 I need to rest more in between workouts.  Biceps and forearms are still a bit sore from training forearms a few days ago. My legs are still not sore from yesterday’s workout- it may occur tomorrow. I’m hoping to train chest and arms tomorrow don’t know if I’m going to train during my lunch time or after work. Since I’m caught up with posting all my workouts in the future posts I will title of the post much different. In addition, I may include multiple posts to cover other topics besides my daily workout routine.

20 February 2013 Workout

Today I trained legs and walked/run on the track.

Seated leg press machine 4 x 10
Leg extensions 3 x 12
Hyperextensions 4 x 10
Leg curls 3 x 10
Calf press 4 x 15
Calf raises machine 3 x 12

This was a pretty quick workout as I kept rests between sets pretty short under one minute. Amount of weight was moderate. After the workout went out to the track and ran/walk one mile. This has been the first time I have been on a track in a year. Looking forward to a day of rest tomorrow.

19 February 2013 Workout

Today I trained shoulders, forearms, and abs

Since my right shoulder is still hurting from an injury two weeks ago I took it pretty light.
Press behind neck 4 x 8-12
Side raise machine 4 x 15
Machine shoulder press 3 x 12-15
Front cable raises (one arm) 3 x 12-15
Rear cable raises 3 x 15
Reverse curls 3 x 12
Crunch machine 3 x 15
Bench knee-ins 1 x 12 (end up with bad cramps)

Shoulders were pretty well pumped. Wanted to train biceps but they were sore from yesterday’s workout. This was a really good workout.

18 February 2013 Workout

This evening went to Planet Fitness to train back and triceps

Cable rows 4 x 10-12
Front pulldowns 4 x 8-12
Dumbbell rows 3 x 12
Stiff arm pulldowns 3 x 15
Hyperextensions 3 x 15
One arm Triceps extensions on machine 4 x 12-15
Pushdowns 3 x 12-15
Bent-over cable triceps extensions 3 x 10-12
One arm dumbbell triceps extensions 3 x 8-10

20 minutes on bike

This was first hard back workout since last week’s workout in Puerto Rico with my brother Tony. Energy level for this workout was pretty high.

16 February 2013 Workout

Today is my first workout since my return from Puerto Rico; decided to do a full body workout at Planet Fitness.

Leg extensions 3 x 12-15
Leg press machine 3 x 12
Leg curl machine 3 x 10
Machine shoulder press 3 x 10
Upright rows 3 x 11
Side raises 3 x 12
Cable crossovers 3 x 12-15
Incline press 3 x 10
Back pulldowns 3 x 10
Cable bent over rows 3 x 12
Machine curls 3 x 12
Triceps pushdowns 3 12
Bent over Triceps cable extensions 3 x 10-12
One arm triceps extensions 3 x 10

This was a very fast workout I rested between 30-60 seconds between sets. The weights were pretty moderate.

13 Feburary 2013 Workout in Puerto Rico

Last workout in Puerto Rico; we trained chest and biceps.

Machine chest press 4 x 10-15
Incline press (smith machine) 3 x 6-10
Decline press 3 x 7-10
Cable crossovers 3 x 12
Barbell curls 4 x 8-10
Dumbbell seated curls 3 x 8-10
Concentration curls 3 x 10-12

Could not lift as heavy due to a shoulder injury that occured the weak before due to failure to warmup properly. Went to the beach after the workout My brother Tony ended up running three miles on the beach.

12 Feb 2013 Workout in Puerto Rico

This is Tony and my first workout in Puerto Rico; we have not worked out in so many years. Today we trained back and triceps.

Chin Machine 4 x 10-12
Dumbbell rows 3 x 10-12
Cable rows 3 x 10-12
Pushdowns 3 x 10-12
Bent-over cable triceps extensions 3 x 10-12
One arm dumbbell triceps extensions 3 x 8-10

Cardio: Walked on treadmill for 20 minutes.