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.