6 Jul 14: Upper body

Decided to do an upper body workp I since I will be taking a few days off from the gym. This was a light workout.

Pulldowns 2x12

Crossover behind neck 2x12-15

Machine Delt press 2x12-15

Cable rows 2x12

Db shrugs 2x12

Rear bent over lateral raises 2x12

Pullover machine 2x12

One arm machine rows 2x12

Db delt press 2x12

Incline hammer press 2x12-10

Flyes 2x12

Cable crossovers 2x12

Side raise machine 2x12

Close grip bench press 2x8-10

Pushdowns 2x12

Cable ext 2x12

One arm db ext 2x8-10

Con curls 2x12

Machine curls 2x12

Cable curls 2x15

Hammer curls on preacher bench 2x15 

July 4 2014 Back, Delts, triceps, calves, abs

Front Pulldowns 3x12

Hammer Pulldowns 3x12

Rope Pulldowns 3x12

Side raise machine 3x15

Hammer delt press 3x12

Seated upright rows 3x12

Rear pec dec 3x15

Rope pushdowns 3x10-12

Bent over cable extensions 3x10-12

Reverse pushdowns 3x12-15

Seated leg curls 4x12

Seated calf raises 3x15

Machine crunch 3x15

Leg raises 3x20

Cable crunches 3x12

Knee-ins 3x15

Half deadlifts 3x12 135lb

Bike 16 minutes 

1 Jul 14 Chest, arms

Machine flyes 5x12

Cable crossovers 4x12

Hammer press machine 3x12

Incline hammer press 3x10

Upright press machine 3x10

Bent over ext 3x12 Close grip bench press 3x12

Bent over ext 3x12 

Pushdowns 3x12

One arm ext 3x8

Machine curls 4x12

Incline curls 3x12

Rope hammer curls 3x15

Machine crunch 3x15

Knee in 3x15

30 Jan 14 Upper body blitz

Today decided to fave fun in the gym

Hammer delt press 5x10-12

Barreto side raises 4x12

Upright rows 3x15

Hammer strength incline press 6x4-12

Barreto dips on machine 2x15

Flye machine 3x15

Pec dec 4x8-15

3 cycles of

Front Pulldowns 

Close grip Pulldowns 

Stiff arm Pulldowns 

One arm hammer rows 3x12

Bent over tricep extensions 4x12

Reverse grip pressdowns 3x12-15

Reverse hammer dips 3x12

One arm extensions 3x10-12

Concentration curls 3x8

Curls 3x6-8

Pannetta curls 3x12

Hammer curls 3x8 

Machine curls 3x8

One arm extensions 3x10-12 again

28 Jan 14 Delts and triceps

After returning from NYC I decided to hit the gym for a quick workout. The gym was pretty crowded. 

Side raise machine 4x20-12

Rear raises 3x8

Machine press 4x12

One arm pushdowns 4x10-12

Reverse one arm pushdowns 3x12

One arm db extensions 3x8-10 

Dip machines 3x10-12

One arm extensions 2x12

17 Jan 14 Shoulders, chest, back

Went to the gym at 5 am

Db press 4x12

Side raise machine 3x15

Rear raises machine 3x15

Incline smith machine 4x8-20

Upright press machine 3x8-15

Fly machine 3x12

Back Pulldowns 3x10

Barbell rows 3x8

Machine rows 3x10

14 Jan Chest, Delts, and Triceps

Pec dec 3x15-8

Decline press 4x15-6

Upright press 3x15-4

Side raise machine 3x15-10

Delt press machine 3x8

Side raise machine 1x20

One arm db extensions 4x7-10

Hammer strength dips 3x12

Pushdowns 3x10-8 

12 Jan 2014 Back, biceps, abs, cardio

Close grip Pulldowns 3x8-10 180lb

Barbell rows 3x8-10 185lb

T-bar rows 3x8 115lb

Stiff arm Pulldowns (rope) 3x15

Hammer strength shrug machine 3x15 180lb

EZ-bar curls 3x8 75lb

Machine curls 3x8 70lb

Hammer curls 3x8-10 50lb

Concentration curls 3x8-10 50lb

Bench knee-in 3x25

Decline sit-ups 3x15

Hyperextensions 3x15

After workout performed 16 minutes of cardio. 

11 Jan 14 Workout 2 Lower body, triceps

Decided to come in the afternoon to do a lower body and triceps. 

Upright leg press 3x15 8 plates

Leg extensions 3x10 150lb

Leg curls 3x10 100lb

Db deadlifts 3x10 75lb

Leg press calf raises 3x15 4 plates

Standing calf raises 3x15

Close grip bench press 3x10 95lb

One arm extensions 3x19 30lb

Pushdowns 3x10

One arm reverse pushdowns 3x10

Knee raises 3x15

Cable crumches 3x15 

Workout lasted an hour. 

11 Jan 2014 Chest, shoulders, triceps

This morning I had a very good workout. 

Smith machine incline presses 10 sets went up to 185lb tried to stretch the shoulder as much as possible.

Upright presses 4x10-15

Cable crossovers 4x10-15 35lb

Hammer machine press one arm at a time 70lb right arm weaker than left

Rear pec dec 3x12

Side raise machine 3x15 90lb

Upright rows 3x12 75lb

Side cable raises 3x10-15

V-bar pushdowns 4x10-12

Machine dips 4x12-15

One arm db extensions 3x10 40lb

8 Jan 14 Back, Arms

Made the mistake to go to the gym at 530 and bloated. Trained back and arms.

Hammer strength pulldowns 6 x 5-20

Close grip Pulldowns 3x6-10 180lb

Back Pulldowns 3x8-12

One arm stiff arm pulldowns 3x12

Db rows 3x8-12 100lb

Rope pushdowns 5x10-20

Bent over cable extension 3 x 12-10

Hammer strength reverse dips 3x15

One arm db extensions 3 x 10-12

Db  curls 3 x 8-10 40lb

Incline db curls 3 x 8 35lb

Panetta curls 3 x 10

Concentration curls 3 x 8-10 40lb

Despite dealing with the croud this was a pretty good workout. 

5 Jan 14 Full body

This morning I did a  body assualt

Decline hammer press 4 sets

Hammer dips 4 sets

Flyes machine 3 sets

One arm hammer presses 3 sets

Side raises 3 x 12

Machine press 3x15-20

Bent over rows 5x10 135lb

Pushdowns 5x20-12

Lying tricep extensions 4x10 60lb

One arm extensions 3x8-10 40lb

Reverse pushdowns 3x15

Hammer machine curls 4x10 90lb

Incline curls 3x10 30lb

Spyder curls 3x8-10 30lb

Concentration curls 3x8-10 40lb

Hammer curls 3x10 40lb

Db wrist curls 3x12-15 40lb

Leg extensions 3x12-15 120lb

Inverted leg press 3x12 8 plates 

Standing leg curls 3x12 25lb 

This was a good workout will not train until Tuesday 

4 Jan 14 Upper body

Went to Golds this morning for a great upper body workout using a Steve Reeves inspired routine. 

Side raise machine 3x11 90lb

Rear pec dec 3x7-11

Seated machine shoulder press 3x11

Upright press 3x7-11

Pec dec 3x15

Cable crossovers 3x12-15

Back Pulldowns 3x11

Bent-over rows 3x11 155lb

Stiff arm Pulldowns 3x11 70lb

Machine curls 3x11

Pannetta curls 3x11

Concentration curls 3x11 40lb

Pushdowns 3x11

Cable bent over extensions 3x11

One arm db extensions 3x11

Barbell wrist curls 3x20

Decline sit-ups 3x25

Roman kneeups 3x15

Bench knee ins 3x20

Great workout planning to repeat modified version of this routine tommorow to include legs. 

3 Jan 14 Lower Body

Today I did a light leg workout

Leg curls 3 sets

Hyperextensions 2 sets

Horizontal leg press 3 sets

Machine squats 3 sets

Standing calf raises 3 sets

Seated calf raises 2 sets

Workout went quick. Had problems with my joints hurting. 

2 Jan 2014 Arms

The first workout of the year.

Db curls 3 x 7-10 40lb

Bb curls 3x 8 80lb

Incline curls 3x10 30lb

Panetta curls 3x8-12

Hammer preacher curls 3x8 70lb

Pushdowns 5x10-12 last set drop set

Bent over cable ext 3x10-12

Dip machine 3x12-15

One arm extensions 3x8 30lb