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 

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.