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

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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