Thu. 12/22/26 3x30 Dips 3x12 Rows 3x10 Lat Pulldowns 3x12 High Rows 3x30 Shrugs 3x10 Preacher Curls 3x12 Hammer Strength Curls 3x10 Concentration Curls 3x12 Pectoral Flyes 3x30 Seated Calf Raises
Fri. 12/23/16 3x30 Dips 3x12 Leg Press 3x12 Leg Extensions 3x30 Hack Squat Calf Raises 3x10 Diverging Lat Pulldowns 3x10 Rear Delt Flyes 3x15 Lateral Raises 3x25 Tricep Pushdowns 3x15 Seated Dips 3x25 Overhead Tricep Dumbbell Press
3x10 Incline Bench Press 2x25 Overhead Plate Lift 2x20 Pullovers 3x15 Seated French Press 3x10 Barbell Curls 3x10 Reverse Grip Barbell Curls 2x25 Bicycle Crunches Over the last week, I worked way too much and didn't get to the gym. The head cold and sore throat didn't help much either. This morning, I was finally feeling human enough to get back at it. 30 minutes was about all I could muster, but it was nice to be back in the gym.
Sat. 12/24/16 3x30 Dips 3x12 Barbell Curls 3x12 Preacher Curls 3x12 Hammer Strength Curls 3x25 Tricep Pushdowns 3x25 Overhead Tricep Press 3x12 Tricep Kickbacks 3x12 Seated Rows 3x30 Seated Calf Raises
Gym is closed today and the weather was about as nice as it could be so I went out for an hour on my bike. Nothing strenuous, but rode 12 miles and worked some of the left over bronchial infection schmegma out of my lungs.
Mon. 12/26/16 3x30 Dips 3x20 Chest Press 3x20 Incline Dumbbell Press 3x20 Incline Chest Press 3x12 Pectoral Flyes 3x20 Cable Crossovers 3x12 Reverse Grip Tricep Pulldowns 3x15 Seated Dips 3x10 High Rows 3x10 Lat Pulldowns 3x30 Seated Calf Raises Excellent workout this morning.
4x10 Thursters 3x20 Captain Chair Leg Lifts 4x10 Over head plate lifts 6x10 Cable Wood Choppers 4x10 Standing Vertical Row 4x10 Cable Face Pulls 4x10 Lat Pull Downs 4x10 Bicycle Crunches
Tue. 12/27/16 3x30 Dips 3x12 Preacher Curls 3x10 Barbell Curls 3x12 Hammer Strength Curls 3x12 High Row Curls 3x10 Lat Pulldowns 3x25 Shrugs 3x30 Hack Squat Calf Raises
Wed. 12/28/16 3x30 Dips 3x15 Chest Press 3x12 Pectoral Flyes 3x12 Cable Crossovers 3x15 Seated Dips 3x25 Overhead Dumbbell Press 3x12 Tricep Kickbacks 3x12 Seated Rows 3x10 Lat Pulldowns 3x30 Seated Calf Raises
I got stuck at work late and missed my window to hit the gym. I am not a big fan of going at night, but still made it there. After the bike ride last weekend, I realized that my cardio had declined more than I would like. I think I am going to do a personal 30 day cardio challenge of some sort in addition to weight training. Tonight started off slow due to lingering schmutz from the flu. I warmed up with 4 sets of thrusters and then managed 20 minutes on the Spin bike with a 30 second sprint every 3 minutes. It was about all the energy I could manage today.
Thu. 12/29/16 3x30 Dips 3x12 Leg Press 3x12 Leg Extensions 3x12 Leg Curls 3x30 Hack Squat Calf Raises 3x12 Diverging Lat Pulldowns 3x15 Lateral Raises 3x15 Shoulder Press
Feeling Better today... 4x20 Captain Chair Leg Lifts 4x20 Cable Wood Choppers 3x10 DB Box Squat Thrusters 4x10 Seated French Press 2x10 Reverse Grip BB Curls 2x10 BB Curls 20 minutes spin bike
Fri. 12/30/16 3x30 Dips 3x12 Preacher Curls 3x12 Hammer Strength Curls 3x12 Alternate Machine Curls 3x10 Hammer Curls 3x25 Tricep Pushdowns 3x12 Lat Pulldowns 3x30 Hack Squat Calf Raises
10 mins erg machine 4x10 Incline Bench Press 4x10 HS ISO Decline Chest Press 4x10 Pullovers 4x10 Flies A quick but effective pec workout...
Sat. 12/31/16 3x30 Dips 3x15 Chest Press 3x15 Incline Dumbbell Press 3x15 Champagnes 3x15 Pectoral Flyes 3x15 Seated Dips 3x25 Overhead Tricep Press 3x25 Tricep Pushdowns 3x12 Reverse Grip Tricep Pulldowns 3x12 Free Motion Tricep Cable Pulls
I went out for a bike ride. I needed roughly 4 miles to be over a thousand for the year and wanted to do more, but the weather got ugly quickly. 30 minutes on the bike. 1003 miles for the year. Not a ton, but I also have close to 100 miles hiking and gym fun time too. Overall I am happy with my fitness for 2016. I learned a lot and just need to pull a few things together to keep heading in the right direction.
