I did the following this morning for 3 sets.
Machine flye
Dumbbell Incline presses
Pec dec
Dip machine
Pushdowns
Bentover cable extensions
Dip machine
One arm extensions
Decline situps
Ball crunches
Bench knee-ins
Hip stretches (physical therapy exercises)
11 minutes on threadmill
Incline hammer press 4 x 12-8
Flye machine 3 x 12
Cable crossovers 3 x 20
Dip machine 3 x 12
Reverse pushdowns 3 x 15
Rope pushdown 3 x 12
One arm extensions 3 x 12-8
Machine curls 3 x 11
Reverse incline curls 3 x 10
Rope hammer curls 3 x 12
First day working out qithout taking tramodol. Had Lidocaine patch. No paim issue however lost the edge from the tramodol. Been on tramodol for last four years, only took one tablwt first thing in the morning to take the edge of my pain.
This morning i performed a light back workout.
Front raise machine 5 sets
High row machine 4 sets
Hammer strength rows 3 sets
Reverse flye machine 3 sets
Db kickback on incline bench 3 sets
Stiff arm pulldowns 3 sets
Half deadlift on smith machine 3 sets
Leg curls 3 sets
Lower back machine 4 sets
Performed workout in one hour.
I usally perfrom biceps but will wait until tomorrow.
Bodyweight as of yesterday is 215lb.
Fist time in ages since i blogged. Still been recording workouts in my journal. Below is workout i did 1 Sept.
Upright press
Incline press smith machine
Flye machine
Crossovers
Pullovers
Delt press
Side raise machine
Cable rear raises
Front raises
Tricep extension machine
Pushdowns
One arm extensions
Cable kickbacks
All sets were done for 5 sets 10 reps. Rest was 30-45 seconds. Workout was done in 1 hour and 15 minutes.
