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