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. 

Sept 11 2013 Chest, Delts, Triceps

Today I did gave an enjoyable workout due it being short.

Chest press 3x12-10

Cable crossovers 3x15-10

Rear raises 3x12

Seated upright rows 3x15

Triceps machine 3x12

One arm db extensions 2x10

Pushdowns 2x12

Knee-in 3x10

Crunch machine 2x25

Hyperextensions 15 reps

Treadmill 10 min

Sled  5 min

Bike 5 min

9 Sept 2013 Chest and Back

Despite being tired from my early drive from San Angelo I went in for a high rep workout at Planet Fitness. 

Stiff arm rope pulldowns 50/30/20

Palm in pulldowns 30/20/10

Machine flyes 50/30/20

Machine chest press 3x15

I'm still being care due to shoulder and bicep injury. 

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

. 

 

 

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