Back & Hams

Start: 7:00

Good solid workout. Did every rep slow with good form  and squeezed out every rep. Again backed off the weight and concentrated on form. Shoulder feeling better today.

Lat Pull down 2warm ups 3x8/130
Seated Rows 1 warm ups 3x8/140
Strait Arm Pull downs 0 warm ups 3x10/50
Leg curl 2 warm ups 3x8/110
Reverce Leg curl 1 warm ups 2x10/145
 
40 minutes of cardio

Chest & Biceps

3/28/2011

Start: 8:00

Limited to what I could do with my shoulder. I did have a really good workout. Concentrated on every rep with good form.

Incline DB Press 2 warm ups 3x10/45
Incline Bar Press 2 warm ups 4x12/115
Bar curls 2 warm ups 2x10,40, 60 2x5/80 (back & arms flat against the wall so I use all biceps and no shoulder)
DB curls 1 warm up 1x10/25, 1x8/30, 2x6/35, 40
1 arm Con.Cable Curls 1 warm up 3x10/25, 30, 35
 
Got in 40 minutes of cardio also.
 
Tuesday will be an off day.

Legs

Start: 8:00

Had a great night on legs. because of a shoulder injury I did leg extensions, leg press, lunges and calf's.

Leg extensions 2 warm ups 2x10/250
Leg press 2 warm ups 3 sets at 720x10 (drop 180), 540x10 (drop 180), 360x10 (drop 180) 180x10 immediately do a quick 15-20 with feet close together low and on your toes.(that's 1 set)
DB lunges 0 warm ups 2x10/25
Calf raises on calf machine 1 warm up 5x20/170

Tomorrow I will do abs and cardio.

Delts & Triceps

3/22/2011

Started: 8:00

Had a really good night at the gym. Stayed concentrated stayed good to form. small increases in weight but they were increases. Felt real good.

Seated Bar Press 2 warm ups 4x8, 7, 6/115
Seated Side Laterals 1 warm ups 3x8/35
Front Raises 1 warm up 3x10/35
Triceps Press 2 warm ups 3x8/150
DB Extensions 1 warm up 3x12/80
1 Arm Underhand Press 1 warm up 1x10/30 (finished up with a set of dips to failure)

Got in 40 minutes of cardio

Back & Hams

11/21/2011

Start: 8:00

Good night solid workout. Pushed a little with the deads, but felt great. I will move up weight next time on a couple of exercises.


Lat Pull over 2warm ups 3x8/160
Dead Lifts 2 warm ups 4x6/315
Bench Rows 1 warm ups 3x10/60
Strait Arm Pull downs 0 warm ups 3x10/70
Leg curl 2 warm ups 3x10/100
Stiff Leg DB Deads 1 warm ups 2x8, 10/100s

Chest & Biceps

Start: 8:00 am

Solid workout this morning. I pushed a little extra and added in a drop set on a couple of exercises. really felt good afterwards.

Incline DB Press 2 warm ups 4x6, 6, 7, 7/70
Flat DB Press 2 warm ups 1x10/185, 1x8/205 (dropped to 135 and did 15 quick reps)
Chest Dips 0 warm ups 4xFailure
Bar curls 2 warm ups 3x5/120 (dropped to 45 and did 15 quick 1/2 reps)
Rope curls 1 warm up 1x8/72.5, 2x10/65 (dropped to 40 and did 15 quick reps)
1 arm Con. Curls 1 warm up 2x10/35

Will get in cardio this evening.

Delts & Triceps

Start: 8:00
Great workout tonight, push it hard and tried to concentrate on every rep. Shoulders felt great, really felt strong.

Seated Bar Press 2 warm ups 4x8, 8, 8, 6/110
Seated Side Laterals 1 warm ups 3x10/30
Front Raises 1 warm up 3x12, 12, 10/25, 30, 35
Triceps Press 2 warm ups 3x10/140
DB Extensions 1 warm up 3x12 12, 10/60, 70, 80
1 Arm Underhand Press 1 warm up 1x10/30

Also got 40 min of cardio in.

Back & Hams

Start: 8:30

Pretty good night in the gym. I was tired which made for a long night. I need to get more rest tonight. But still did pretty good.

Lat Pull over 2warm ups 3x6/160
Dead Lifts 2 warm ups 4x8/280
Bench Rows 1 warm ups 3x10/55
Strait Arm Pull downs 0 warm ups 3x10/70
Leg curl 2 warm ups 3x10/75
Stiff Leg Deads 1 warm ups 1x10/250
 
Also got 40 minutes of cardio in.

Chest & Biceps

Start: 8:30
Great workout tonight!! Just started the "A" cycle for the 2nd round. It was a real strong workout.

Incline DB Press 2 warm ups 4x8/65
Flat DB Press 2 warm ups 3x8, 8, 7/95
Chest Dips 0 warm ups 4xFailure
Bar curls 2 warm ups 3x6,6,7/115
Rope curls 1 warm up 3x10, 9, 8/72.5
1 arm Con. Curls 1 warm up 2x12/35

Finished up with some ab work.

Delts & Triceps

Start: 8:00

Good solid work out. I concentrated on each set to do good reps. Struggled a little on my cario, thought I would never get done. Just one of those nights.

DB Press 2 warm ups 4x8/60
Up Right Rows 2 warm ups 3x8/125
Rear Delts 1 warm up 3x12/45
Bar Extensions 2 warm ups 3x10/90
DB Kick Backs 1 warm up 3x12 12, 11/40
1 Arm Rope Press Down 1 warm up 1x10/30

Back & Hams

Start:6:00

Really good night of working out. Hit weights hard! I'm trying to concentrate harder on each set to get good form and do as much weight as I can.

Pull ups 4 sets to failure
Bent over rows 2 warm ups 4x8/205
Rope pull downs 1 warm ups 3x12, 11, 11/80
Stiff leg deads 2 warm ups 3x6/295
Seated leg curl 2 warm ups 2x12/145
Lying One leg curls 2 warm ups 1x10/40
 
I also got 40 minutes of cardio in.

Started Late:10:00

It was a great work out even though it was at 10 pm! This was a crazy week for work, leaving early and getting in late. So I did the best I could with the workout schedule. All in all it was great!

Flat Bar Press 2 warm ups 4x6/205
Slight Incline Press 2 warm ups 2x10/135
Incline DB fly's 1 warm up 3x10/55
Hammer curls 2 warm ups 3x6/55
Close curls 1 warm up 3x10/105
1 arm Cable Curls 1 warm up 1x10/30

Delts & Triceps

Start:9:00

Got a late start last night. I had a solid workout last night, really felt good. I would like to step up the intensity a little.

Bar Press 2 warm ups 4x6/125
Up Right Rows 2 warm ups 3x8/125
Rear Delts 1 warm up 3x12/40
Bar Extensions 2 warm ups 3x10/85
DB Kick Backs 1 warm up 3x12/40
1 Arm Rope Press Down 1 warm up 1x10/30

Back & Hams

Start: 8:00

Good night now the back & ham work out. Stayed focused and push them out. Finally got the stiff leg dead lift 3x8/255.

Pull ups 4 sets to failure
Bent over rows 2 warm ups 1x6/205, 2x8/195
Rope pull downs 1 warm ups 3x10/80
Stiff leg deads 2 warm ups 3x8/255
Rev. leg curls 2 warm ups 2x12/135
leg curls 2 warm ups 1x12/65
 
I got in 40 minutes of cardio.

Chest & Biceps

Start: 8:00

Had a really strong workout tonight. I find when I just push it a little I can do the weight. I'm going to step up the pace and make some bigger gains if I can.

Flat DB Press 2 warm ups 3x6/90, 1x5/95
Slight Incline DB 2 warm ups 2x8/75
Incline DB fly's 1 warm up 3x10/55
Hammer curls 2 warm ups 3x6/55
Close curls 1 warm up 3x8/105
1 arm Cable Curls 1 warm up 1x10/35

Got in 40 min of cario

Delts & Triceps

Start: 2:30

Real strong workout! I moved up in 4 different exercises and could have move up more in KB & rear delts. But everything went great and felt real good.

DB Press 2 warm ups 4x8,8,6,7/60
Up Right Rows 2 warm ups 3x8/125
Rear Delts 1 warm up 3x10, 10,12/40
Bar Extensions 2 warm ups 3x10/80
DB Kick Backs 1 warm up 3x12/35
1 Arm Rope Press Down 1 warm up 1x10/30

Also got in 40 minutes of cardio.

Back & Hams

Start: 4:30

Got an early start today. It felt like a good solid work out although I didn't move up in weight this time.

Pull ups 4 sets to failure
Bent over rows 2 warm ups 4x8/185
Rope pull downs 1 warm ups 3x12/72.5
Stiff leg deads 2 warm ups 3x8,7,6/255
DB leg curls 2 warm ups 3x10/110 (Did leg curls, didn't have anyone to help me with the DB)

Chest & Biceps

Start:8:15

Great chest & biceps work out tonight. Pushed myself tonight to get a little heaver weight on the chest. Also on the close curls. Felt really good afterwords. I must have missed posting my last chest workout. I couldn't find it on the blog.

Flat DB Press 2 warm ups 4x8, 8, 8, 6/85
Slight Incline DB 2 warm ups 1x10/70, 1x8/75
Incline DB fly's 1 warm up 3x12/50
Hammer curls 2 warm ups 2x6 ,5/60, 1x6/55
Close curls 1 warm up 3x10/95
1 arm Cable Curls 1 warm up 1x12/30

Got in 35 min of cario, ran out of time.

Legs

Start:8:00

Great work out on legs tonight. Started off a little ruff on front squats. On the fist set of 205 on the way up pulled a calf muscle so I went lighter. Other then that it went rel good.

Front Squat 2 warm ups 2x8/185, 2x8/155 (pulled a high calf muscle so I lightened up)
Leg Extensions 2 warm ups 2x10/190, 205
Leg Press 1 warm ups 3x10/540, 630, 630
Walking Lunges DB 3x12/25
Calf High Reps 0 warm ups 5x25/170 (On the calf machine) Great burn!

40 minutes of cardio

Delts & Triceps

2/28/2011

Start: 8:15

Had a really good work out. I started out a little light on some exercises, but it went really well. Tried to push it a and squeeze out every rep.

DB Press 2 warm ups 4x8/55
Up Right Rows 2 warm ups 3x10/105
Rear Delts 1 warm up 3x12/35
Bar Extensions 2 warm ups 3x10/80
DB Kick Backs 1 warm up 3x12/30
1 Arm Rope Press Down 1 warm up 1x12/30

Only got 35 minutes of cardio in, I ran out of time at the gym.

Off day today but will hit the legs tomorrow.