31 Dec 2013 Arms

Today is the last workout of the year. Went to the gym before 6am to train arms. 

Pushdowns 4x12-15

Bent over tricep extensions 4x10

Machine dips 3x10

One arm db extensions 3x10-15

Barbell curls 5x8-10

Panetta curls 3x8-10

Incline curls 3x8-12

Hammer curls 3x10-12

Machine curls 3x8-10

Concentration curls 3x8-10

Decline sit-ups 3x25

This was a pretty good workout. 

28 Dec 13 Back, arms, legs

Today was a long workout 

Pulldowns 5x12-8

Hammer Pulldowns 4x10

Barbell rows 3x8-10

One arm hammer rows 3x12

Stiff arm pulldowns 3x15

Face ins 3x12

Rear pec deck 3x12-15

Tricep workout 12 sets 

Bb curls 5x8-10

Pannetta curls 3x12

Incline curls 3x10-12

Machine curls 3x10-12

Hammer curls 3x10

Concentration curls 310-12

Reverse curls 3x10

Leg curls 3x10

Leg extensions 3x10

27 Dec 2013 Chest, delts, triceps, abs

It has been awhile since I posted anything on this blog. I have still been hitting the gym. Switched from training at Planet Fitness to Gold's Gym. Today I trained in Abeline. I did the following workout

Hammer chest press 5x8-15

Incline hammer press 3x8-12 shoulder was hurting from this exercise

Fly machine 3x10-15

Pullovers 3x15

Smith incline press 3x10 light wieght

Cable crossovers 3x12-15

Press behind neck smith machine 4x10-12

Upright rows 3x15

Side raise machine 3x15

Rear raises 3x12-15

Close grip bench press slight incline. 3x10

One arm extensions 4x8-10

Rope pushdowns 3x10-12

Reverse one arm pushdowns 3x10

Db kickbacks 3x10

Knee-in 3x20

Roman leg raises 3x15

Rope crunches 3x15

I performed a lot of exercises similar to frank Zane and Bob Paris. Tommorow I'm planning on training back and biceps.