My wine cellar died and the new one arrives tomorrow so I emptied the old one, moved it and cleaned where is used to be. Then off to the gym for PT, chest, shoulders and triceps then aerobics. Burned a little over 1,000 calories in the gym and not sure how much wrestling with the old wine cellar.
Bench Press Pullovers Incline Bench Press Overhead Plate Lifts Cable Flies Bicycle Crunches It was nice to get back to the gym. I definitely over did it on the bike and needed a few days of rest.
Thu. 4/20/17 3x30 Dips 3x10 Pectoral Flyes 3x10 Chest Press 3x10 Incline Chest Press 3x30 Overhead Dumbbell Press 3x30 Tricep Pushdowns 3x30 Seated Calf Raises
4x10 Barbell Bench Press 3x10 Bent Over Row 3x12 Hammer Curls 3x12 Skullcrusher 3x12 Upright Row 3x60 seconds Plank 1 minute on either the elliptical or stair climber between each set
5x10 Push ups 3x10 Goblet Squats 2x50 Seated Hammer Curls 3x30 Seated DB Curls 4x20 Seated French Press I had to cut the grass after work so I didn't have time to get to the gym today Walked behind a mower for an hour plus and then used a couple of db to just do something.
Dead Lifts Long Pull Cable Rows Lat Pull Downs Landmine Press Shrugs Cable Face Pulls Pretty crappy workout this morning...
Squats Leg Press Standing Calf Raises Seated Calf Raises Wood Choppers Captain Chair leg lifts Endless Rope I wrote down everything this morning. Not including racking the weights or captain chair leg lifts (no idea how to quantify that) I lifted just over 27000 lbs this morning.
Mon. 4 /24/17 3x30 Dips 3x12 Preacher Curls 3x10 Concentration Curls 3x12 Seated Cable Curls 3x10 Rear Delt Flyes 3x30 Shrugs 3x30 Calf Raises
I started a new kettlebell program today called "Simple and Sinister". It's 2 exercises done consistently for up to 5 times a week 's for 6 months or so. Today: 10 sets of 10, per side, one-arm kettlebell swings with a 16kg kettlebell. 5 sets of 1 per side kettlebell Turkish Get Ups with a 16kg kettlebell
CHEST & TRICEPS Weighted Dips: 35/8...35/6 Dip Machine: 190/12...190/10 Bodyweight Dips: 15...15 Rope Triceps Ext (overhead): 72/12...72/10 Just dips today. I wasn't in the mood for dumbbells so I did a ton of dips. I actually really enjoyed this workout. I think I'm going to stick with it for a while !!!
Squats HS ISO Chest Press Incline DB Press Overhead Plate Lift Pec Deck Flies Bicycle Crunches New personal best on Squats, 315 x 5 for my last set today. Previously I was able to do 275lbs, but was feeling strong and had a spotter today so I went for it. I have about 2 months to get ready for birthday squats and I am going need all that time if I hope to knock out 46 of them... I hope that focusing on squats, and doing them 3x a week will get me there.
Wed. 4/26/17 3x30 Dips 3x12 Pectoral Flyes 3x12 Chest Press 3x12 Decline Chest Press 3x30 Tricep Pushdowns 3x10 Lat Pulldowns 3x30 Seated Calf Raises
Lat Push Downs Lat Pull Downs Long Pull Cable Row HS ISO Low Row Cable Face Pulls Captain Chair Leg Lifts Bicycle Crunches
Warm up run Bench drop set to 10 Pushup ladders Deadlift drop set to 24 30 seconds of rowing machine, 15 second rest, 30 sec of burpees, 15 sec rest, 30 sec Airdyne, 15 sec rest, 30 sec of line drills, 15 sec rest. Repeated for 8 sets
