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

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!