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. .