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