29 Apr 2013 Upper body

Today I trained upper body for two hours too many exercises to list. The weight was medium to light. Rest was 30 seconds. Afterwards I went running. Will take off the next few days off. Since I'm going to be sore.

28 April 2013 Shoulders, triceps, abs

This was a short workout I did at 0700.
Machine front press 2 warm ups 140/12 this was the stack.
Rear flye machine
1 warm up 130/8,90/12,70/12 triple drop sets
Dumbbell shrugs 75/15, 75,15
Pushdowns 2 warm ups 155/15
Machine extensions 2 warm ups 100/8, 80/6 drop set
Reverse pushdowns 40/15
Crunches/bent-knee raises 3 sets of 15-12
This was a good 40 minute workout. Perform no lateral movements due to right shoulder pain.

27 Apr 2013 Back, biceps, forearms, and abs

This morning I did a lot of exercises for three sets each and maintained rests between 40-60 seconds between sets.

Front Pulldowns
Bent over rows
Dumbbell rows
Cable rows
Back Pulldowns
Stiff arm Pulldowns
Concentration curls
Incline curls
Machine curls
Alternate dumbbell curls
Cable reverse curls
Dumbbell wrist curls
Crunches
Side cable crunch
Knee-in
Machine crunches
This was a lot of exercises.

Back, shoulders, chest, triceps

The following is a quick workout I did this morning.
Db upright rows
Front Pulldowns
Cable rows
Incline bench rows
Press behind neck
Incline front raise
Incline press
Neck press
Incline flyes
Cable cross overs
Pushdowns
Bent over extensions
Dumbbell triceps extensions

All exercises were performed for three sets.

24 April 2013 Delts and arms

Today I had a intensive workout.
Smith press behind the neck 6 sets
Upright rows 3 sets
Rear cable raises 3 sets
Parallel grip press 3 sets
Cable raise raises 3 sets
Dumbbell shrugs 3 sets
Pushdowns 3 sets
One arm dumbbell extensions 3 sets
Reverse cable pushdowns 3 sets
Machine curls 3 sets
One machine curls 1 set
Hammer curls 2 sets
Concentration curls 1 set
Dumbbell curls 1 set
Machine crunch 3 sets
Knee ins 3 sets
After workout I did 16 minutes on the bike

21 April 2013 Arms and Ab

Got in back from Houston. Did some yard work before heading to the gym to train arms.
Pushdowns 6 sets
Bent over extensions 4 sets
Rope pushdowns 3 sets
One arm extension 3 sets
Machine curls 4 sets
Incline db curls 3 sets
Cable curls 4 sets
Hammer curls 3 sets
Db wrist curls 3 sets
Bench knee-ins 3 sets
Machine crunches 3 sets
Rope crunches 3 sets

19 Apr 2013 Upper body

Went to the gym at 430 am. Dedicate this workout to my brother Tony. Had a good light workout this morning.
Cable rows 5 sets
Barbell rows 5 sets
Back Pulldowns 4 sets
Press behind neck 5 sets
Rear pec dec 3 sets
Db upright rows 3 sets
Pushdowns 5 sets
Bent over cable extensions 5 sets
Reverse pushdowns 4 sets
Cable curls 3 sets
Machine curls 3 sets
Hammer curls 3 sets