Delts & Triceps

Start: 8:00

Had a great work out tonight. I went light on the shoulders because of a tender rotater cuff.(I need the off day tomorrow just to re coop a little.)lol Nothing to bad just a little sore on the shoulder & lower back.

Seated bar press   2 warm ups 4x8/95
Seated side laterals   1 warm up 3x10/25
Front raises   1 warm up 3x12/20
Triceps press   2 warm ups 3x10/135
Db extensions   1 warm up 3x12/55
1 arm underhand press   1 warm up 1x12/30 (I wasn't sure what these were so I did 1 arm rev pull downs)

Every thing is good, just looking forward to my off day.

Back & Hams

10-30-2010

Start: 8:30

Had a good back workout. Went light on the dead's, have a sore lower back.

Lat pulls over   2 warm ups 3x8/150
Dead lifts   2 warm ups 4x8/230
Bench rows   1 warm up 3x10/50
Strait arm pull downs   0 warm ups 3x12/50
Leg curls   2 warm ups 3x10/60
Stiff leg dead's/bar   1 warm up 1x12/155  

Chest & Biceps

Start: 9:00

Had a really great night. Concentrated on good form and working each muscle.

Incline DB Press   2 warm ups 2x8/55
Flat Bar Press   2 warm ups 3x10/175
Push ups 2 Failure (I don't have dip bars)
Bar Curls   2 warm ups 2x8/95
Rope Curls   1 warm up 2x10/65
1 Arm Con. Curls   1 warm up 2x12/30

Really good night of Cardio as well!

Legs

10-27-2010

Start: 8:00

Got started on the new work out program. Thing went pretty well. I'm going to back down the weight a little and work my way back up, making sure that form is good.

Leg Extensions   2 worm ups 2x10/160
Squats   2 warm ups 4x8/225
Bar Lunge   1 warm up 3x10/85
Sumo Squats   0 warm ups 3x12/125
Calf Raises   0 warm ups 5x20/185

Looking forward to tomorrow!!

Back & Shoulders

Start: 8:00

I had a good night in the gym.

Lat pull down under  2 warm ups 2x6/150, 160
Bent over rows   2 warm ups 3x10/135, 135, 145
Rope pull downs   1 warm up 2x12/55, 65
Db Press   2 warm ups 2x6/55, 55
Front raise 2x12/25, 30 SS
Seated Lat. raises 2x12/25, 30 SS

Off to get in my cardio!

Chest & Arms

Workout: Saturday October 23, 2010

Start: 8:30

Had a great chest and arms workout. I was reading on the blog about what you were saying about getting hung up at a particular weight so I dropped down a little on my bench. I was stuck at 210-215, so I dropped down to 185 and will work my way back up. Hopefully breaking the 215 point.

Bench   3 warm ups 2x5/185
Slight db incline   1 warm up 3x10/55
Incline db fly   1 warm up 2x12/40, 45
Cable curls   2 warm ups 2x10/65, 70
Rope press downs   2 warm ups 2x10/55, 60
Hammer curls   2x12/40, 45 SS
Bench dips   2x25/50  SS

Legs

Workout Date: Friday October 22, 2010

Start: 8:00

Had a good night on the legs workout. Started out a little light on the squats, but felt pretty good.

Squats  3 warm ups 2x10/205, 225
Leg ext   1 warm up 3x6/160, 170, 180
Leg curls   2 warm ups 2x8/75
Bar lunges   1 warm up 2x10/85, 95
Calf raises   2 warm ups 2x20/225, 235

Looking forward to chest & arms!