Delts & Triceps

Start: 8:30

Really pushed it tonight on shoulders. Rear Delts felt great. Triceps really went well. Just felt great after my work out.

DB Press 2 warm ups 4x8/55
Up Right Rows 2 warm ups 3x10/115
Rear Delts 1 warm up 3x10/50
Bar Extensions 2 warm ups 3x10/90
DB KB 1 warm up 2x10/40, 1x10/40
1 arm Press Downs 1 warm up 3x10/20

Got cardio in tonight as well!

Back & Hams

Start: 9:30

Good work out tonight in the home gym. Moved up in weight on bent over rowsand rope pull downs.

Pull ups to failure 4 sets
Bent over rows 2 warm ups 3x6/175
Rope pull downs 1 warm ups 3x10/80
Stiff leg dead lifts 2 warm ups 3x8,6,6/255
DB Leg Curls 2 warm up 2x12/35
1 Leg cable curl 1 warm ups 3x12/35

Chest & Biceps

Start: 5:45

Great day, Worked hard and moved up in a couple exercises. Bench is coming along shoulder doing better but only about 80% on the bench. It will come I just need to stay patient. Over all pleased with the work out.

Flat Bar Press 2 warm ups 4x6/175
Slight Incline DB Press 2 warm ups 3x10/55
Incline DB Fly's 1 warm up 3x10/50
Hammer curls 2 warm ups 2x6/50, 1x5/50
Close curls 1 warm up 3x8/90
1 Arm Cable Curls 1 warm up 3x12/30
 
I will get in cardio later tonight!

Legs

Start: 7:00 pm

Really great leg work out tonight. I tried to push it a little tonight on the legs. I really love the leg press, might just be my favorite exercise.

Front Squats 2 warm ups 2x8/185, 1x8/195, 1x8/205
Leg Extensions 2 warm ups 3x12/210
Leg press 2 warm ups 1x10/720, 1x10/810, 1x10/900
Walking Lunges 0 warm ups 3x12/25
Calf raises 5x30/150
 
Also got in Cardio

Delts & Triceps

4/6/2011

Great shoulder work out. Shoulder starting to feel a lot better. Also had go triceps work. Love the bar extensions , one of my favorites.

DB Press 2 warm ups 4x8/55
Up Right Rows 2 warm ups 3x8/115
Rear Delts 1 warm up 3x12/45
Bar Extensions 2 warm ups 3x10/90
DB KB 1 warm up 3x12/35
1 arm Press Downs 1 warm up 3x10/30

Back & Hams

Start: 6:00

Had a late night, so getting up was a little rough. But I did it. Once I got down stairs to the gym I was Great!
Push it hard this morning and it felt great. I love working out!!

Pull ups to failure 4 sets
Bent over rows 2 warm ups 3x8/165
Rope pull downs 1 warm ups 3x12/70
Stiff leg dead lifts 2 warm ups 3x8/255
DB Leg Curls 2 warm up 2x12/35
1 Leg curl 1 warm ups 1x12/40 (home gym leg curls seem to be harder than the gym)

Chest & Biceps

4-3-2011
Start: 5:30 am

Good morning workout. Its felt great to get back in the swing of things and to get back on track. Had a real good work out time this morning. still having some shoulder pain but trying to work through it.

Flat Bar Press 2 warm ups 4x8/165(shoulder still sore, hurt to bench to much)
Slight Incline DB Press 2 warm ups 3x10/55
Incline DB Fly's 1 warm up 3x12/45
Rope curls 2 warm ups 2x6/70
Close curls 1 warm up 3x10/85
1 Arm Cable Curls 1 warm up 3x12/30