Legs

 4/29/2011
Start: 5:00

I'm out of town again this week so is my blogging seems confusing its because I'm blogging when I can get on to my computer. Really great leg workout. Had to find a gym to work out in but it pretty nice.


Leg Extensions 2 warm ups 3x12/210
Squats 2 warm ups 2x8/310
Leg press 2 warm ups 3 sets at 810x10 (drop 180), 630x10 (drop 180), 450x10 (drop 180) 270x10 immediately do a quick 15-20 with feet close together low and on your toes.(that's 1 set)
Split Squats 0 warm ups 3x12/95
Calf raises 3x20/190, 2x20/210

Delts & Triceps

4/27/2011

Start: 8:30

Really good night of training. Should is coming around, still bothers me a little mostly on bench but not to bad on side laterals and shrugs. again, moved up the weight and well try to make some good gains.


Side Laterals 2 warm ups 3x6/35
Bar Shrugs 2 warm ups 3x8/205
High Incline DB Press 1 warm up 3x8/50

Rope Press Downs 2 warm ups 3x10/60
Reverse Press Downs 1 warm up 3x12/60

Back & Hams

4/26/2011
Start: 9:00 pm

Good work out for the most part. I moved up in weight this work out but down in rep's. I keep trying to make gains & hit it hard.

Lat Pull down under 2 warm ups 3x6/150
Bent over rows 2 warm ups 3x6/155
Dead Lifts 2 warm ups 3x8/235
Seated Rows 1 warm ups 3x10/160
Gluts ham 0 warm up 4 sets to failure
Leg curl 1 warm ups 1x12/75 (home gym leg curls seem to be harder than the gym)

Legs

Start: 8:45

Really great leg work out tonight. Hit it really hard with squats & hack squats. I uped the weight on both of these and it felt great. Worked them hard tonight!!


Squats 2 warm ups 2x8/275, 2x6/325
Hack Squats 2 warm ups 3x8/540
Sissy Squats 0 warm ups 4x20
Split Squats 0 warm ups 3x12/95
Calf raises on seated leg press 5x20/170

Chest & Biceps

Start: 10:30

Got home late from an Easter party but wanted to get a work out in. I thought it went pretty good. My shoulder hurt to bench so I had to lighten up on the weight. I moved up in weight on the incline curls and could move up on the cable curls. Good work over all.

Slight Incline Bar Press 2 warm ups 4x8/165(shoulder sore tonight, hurt to bench to much)
Incline DB Press 2 warm ups 3x10/55
Flat Fly's 1 warm up 3x12/50
Incline DB curls 2 warm ups 2x5/45
Cable curls 1 warm up 3x10/65
1 Arm Preacher Curls 1 warm up 3x12/35

Got Cardio in this morning.

Delts & Triceps

4/23/2011
Start: 2:00 pm

Good work out. My shoulder is starting to feel better so I pushing a little harder and adding some of the exercises I couldn't do before. Seated dips work well, the regular dips still hurt a bit. Also added shrugs again and they felt great.

Side Laterals 2 warm ups 3x8/30
Bar Shrugs 2 warm ups 3x10/185
High Incline DB Press 1 warm up 3x10/45
Seated Dips on Hammer Strength Machine 4x15/145 (Dips are still a little painful on the shoulder)
Rope Press Downs 2 warm ups 3x10/55
Reverse Press Downs  1 warm up 3x12/50

Got 40 minutes of cardio in as well.

Back & Hams

4/22/2011

Start:10:00 pm

Feels great to be back home and to get back on schedule. Its always hard to go away because my schedule gets all messed up. Had a good work out tonight. Started dead lifts again, wanted start out a little light and it went really good.


Lat Pull down under 2 warm ups 3x8/140
Bent over rows 2 warm ups 3x10/145
Dead Lifts 2 warm ups 3x10/225
Seated Rows 1 warm ups 3x12/140
Gluts ham 0 warm up 4 sets to failure
Leg curl 1 warm ups 1x12/110

Delts & Triceps

4/18/2011

This is last weeks workouts while I was in Las Vages. Some things I was very limited on and others were OK. I thought I got in some really good work outs with what I had to work with. They had a lot of machines there and were very limited to free weights.Cardio through out the week sucked! My big toe is still giving me trouble from dropping that weight on it. But it is what it is!! Suck it up and keep moving forward.

DELTS & TRICEPS:
Side Laterals 2 warm ups 3x8/30, 35, 35
Front Raises 2 warm ups 3x10/30
High Incline DB Press 1 warm upsn3x10/55
Dips 3 sets to Failure (these were a little tough on the shoulder but I push through them OK)
Rope Press downs 1 warm up 3x10/75
Over head Extensions 1 warm up 3x12/70Squats 2 warm ups 2x8/275, 2x8/295



LEGS:

Leg Extensions 2 warm ups 4x8/250
Seated Leg press 2 warm ups 3 sets at 400x10 (drop 20), 380x10 (drop 20), 360x10 (drop 20) 340x10
and then 20 quick close reps
Seated calf Raises with Leg Press 5x20/210Slight Incline Bar Press 2 warm ups 4x8/195



CHEST & BICEPS:

Slight Incline Bar Press 2 warm ups 4x8/185
Incline DB  2 warm up 3x10/55
Flat DB Flys 1 warm up 3x12/50
Incline DB curls 2 warm ups 2x6/40
Cable curls 1 warm up 3x10/50
1 Arm Preacher Curls 1 warm up 3x10/30

Chest & Biceps

Start: 1:30

Great workout today, although I had a little shoulder pain I worked though it and had a great workout!! I pushed it on the biceps, It was really good.

Slight Incline Bar Press 2 warm ups 4x8/195
Incline DB Press 2 warm ups 3x10/50
Flat Fly's 1 warm up 3x12/50
Incline DB curls 2 warm ups 2x6/40
Cable curls 1 warm up 3x10/65
High Cable Curls 1 warm up 3x10/20, 25, 30

Got 40 minutes of cardio in as well.

Legs

4/15/2011
Start: 5:00 am

Really great leg work out. It was good to start early in the morning. Hit it really hard with squats & leg press, leg are probably one of my favorite days.

Squats 2 warm ups 2x8/275, 2x8/295
Leg press 2 warm ups 3 sets at 810x10 (drop 180), 630x10 (drop 180), 450x10 (drop 180) 270x10 immediately do a quick 15-20 with feet close together low and on your toes.(that's 1 set)
Split Squats 0 warm ups 3x12/95
Calf raises (dropped a weight on my toe, and couldn't do calves)

Got in 40 minutes of cardio in the evening.

Delts & Triceps

4/13/2011
Start: 8:00

Pretty good work out tonight. I jumped in with a couple guys and did triceps. Did a couple of things I've never done before but all in all a real good workout. Pushed the shoulders little more than I should, but I can't help it!!

Side Laterals 2 warm ups 3x6/35, 30, 30
Bar Shrugs 2 warm ups 3x8/95
High Incline DB Press 1 warm up 3x10/45
Rope Press Downs 2 warm ups 3x7/High/57, Med/50, Low/50 (high are regular press downs, Medium were bent over press down about knee height and low were down at the ankles)
Over Head Extensions 1 warm up 3x10/72.5
1 Arm cable KB 1 warm up 3x10/20

Got 40 minutes of cardio in as well.

Back & Hams

4/11/2011

Start: 8:00

Good work out tonight. A little limited on going all out because of the shoulder but it coming around. If I work it to hard it keeps me up at night. Other than that still moving forward push as hard as I can. I thought it was an altogether good work out.

Lat Pull down under 2 warm ups 3x8/140
Bent over rows 2 warm ups 3x10/135
Dead Lifts (Can't do them, hurts the shoulder)
Seated Rows 1 warm ups 3x10/50
Gluts ham 0 warm up 4 sets to failure
Leg curl 1 warm ups 1x12/110

Off day today 4/12, I was out of  town all day (6:00 am - 11:00 pm) long day. I'll hit it had tomorrow!!

Start:9:00

Had a really good workout tonight. Started a little slow on chest, the shoulder still hurts a little. It also hurts to do curls if I use to much shoulder, I guess that's a good thing forces you to use more biceps. Coming along good though.

Slight Incline Bar Press 2 warm ups 4x8/155
Incline DB Press 2 warm ups 3x10/55
Flat Fly's 1 warm up 3x12/50
Incline DB curls 2 warm ups 2x6/40
Cable curls 1 warm up 3x10/60
1 arm Preacher Curls 1 warm up 1x11/30

Did 40 minutes of cardio!

Legs

Start: 6:45

I ran out of time to do split squats and sissy squat. The leg press workout take more time then I thought. Great leg night, really pushed hard.

Squats 2 warm ups 2x8/275, 2x8/295
Leg press 2 warm ups 3 sets at 810x10 (drop 180), 630x10 (drop 180), 450x10 (drop 180) 270x10 immediately do a quick 15-20 with feet close together low and on your toes.(that's 1 set)
Calf raises on Smith machine 1 warm up 3x15/225, 2x15/195

Did 40 minutes of cardio in the morning with my wife, we ran 1 mile 40 lunges, 1 mile 40 lunges and finished with 1mile.

Delts & Triceps

4/8/2011

Start: 7:45

I got the ok from the Dr. to start to work through the shoulder pain. I not to do anything above shoulder height for one week. The shoulder is still a little tender so I'm working my way up in weight. Over all I had a great work out!

Seated DB Press 2 warm ups 4x10/55
Seated Side Laterals 1 warm ups 3x10/20
Front Raises 1 warm up 3x12/20
Triceps Press 2 warm ups 3x8/115
Push downs 1 warm up 3x10/72.5
1 Arm cable KB 1 warm up 3x10/20

Had a great cardio workout as well!!

Back & Hams

Start:5:00 am

Good morning workout. Im going to try to start working out in the mornings.

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

Chest & Biceps

Start:7:30

Good night in the gym. Still a little limited to what I can do, but did the best I could. Pushed it a little harder on the bench and on the incline DB I only took the weight down until I had plan. Al around good workout.

Incline DB Press 2 warm ups 3x10/44, 45, 50

Incline Bar Press 2 warm ups 4x12/135
Bar curls 2 warm ups 2x10,40, 60 2x8/80 (back & arms flat against the wall so I use all biceps and no shoulder)
DB curls 1 warm up 1x10/30, 1x8/30, 2x6/35, 40
1 arm Con.Cable Curls 1 warm up 3x10/25, 30, 42.5
 
Also got cardio in tonight

Legs

Start: 6:00

Really good night of legs. I like the leg press workout. Squats were light and had a little pain reaching my left arm back to the bar but everything went well. Cardio was killer after the leg workout but I pushed through it! All around great workout!!

Leg extensions 2 warm ups 2x10/260
Squats 2 warm ups 3x10/225
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)
Calf raises on calf machine 1 warm up 4x20/190, 1x20/200

40 minutes of cardio

Delts & Triceps

4/2/2011

Start: 9:00

Delts went OK, Shoulder still sore and the Doc said not to lift. (he should have just told me to stop breathing)
I go crazy on off day's! Triceps went real good. Very limited in what I can do but it felt great!!

Seated Bar Press 2 warm ups 4x8/130
Seated Side Laterals 1 warm ups 3x8/15
Front Raises 1 warm up 3x10/15
Triceps Press 2 warm ups 3x8/95 (they hurt the shoulder)
Push downs 1 warm up 3x10/70
1 Arm cable KB 1 warm up 1x10/20
 
Legs tomorrow can't wait!!