Tue. 11/29/16 3x30 Dips 3x12 Preacher Curls 3x12 Hammer Strength Curls 3x12 High Row Curls 3x10 Barbell Curls 3x30 Overhead Tricep Dumbbell Press 3x25 Tricep Pushdowns 3x30 Shrugs 3x30 Seated Calf Raises
Wed. 11/30/16 3x30 Dips 3x15 Chest Press 3x15 Decline Press 3x15 Wide Grip Dumbbell Press 3x15 Incline Press 3x12 Chest Flyes 3x15 Seated Dips 3x20 Tricep Overhead Dumbbell Press 3x20 Tricep Pushdowns 3x10 Lat Pulldowns 3x30 Seated Calf Raises
Thu. 12/1/16 3x30 Dips 3x10 Preacher Curls 3x12 Hammer Strength Curls 3x12 High Row Curls 3x10 Concentration Curls 3x10 Incline Dumbbell Curls 3x30 Tricep Pushdowns 3x10 Tricep Kickbacks 3x10 Rear Delt Flyes 3x30 Hack Squat Calf Raises
Fri. 12/2/16 3x30 Dips 3x10 Preacher Curls 3x10 Incline Hammer Curls 3x10 Concentration Curls 3x25 Tricep Overhead Dumbbell Press 3x15 Tricep Free Motion Cable Champagnes 3x30 Shrugs 3x15 Shoulder Press 3x15 Seated Rows 2
I had a no-gym workout. Carried numerous 50 lb. bags of various bird food from my car to my mom's house. By the time of the last bag, I could have gone shirtless. In December. In Massachusetts. Outside. (But I didn't).
Dead Lifts Standing Military Press Incline Bench Press HS ISO Wide Grip Bench Press Reverse Grip Bent Over Rows Leg Lifts 20 minutes on the spin cycle Most were 3 or 4 sets until exhaustion. Workout was sort of all over the place, but I feel pretty good.
Sat. 12/3/16 3x30 Dips 3x15 Leg Press 3x12 Leg Extensions 3x30 Hack Squat Calf Raises 3x10 Preacher Curls 3x12 High Row Curls 3x12 Alternate Machine Curls 3x12 Cable Hyper Curls 3x10 Concentration Curls 3x10 Lat Pulldowns 3x10 Rear Delt Flyes 3x12 Seated Rows
Sun. 12/4/16 3x30 Dips 3x15 Flat Bench Chest Press 3x15 Incline Champagnes 3x15 Pectoral Flyes 3x15 Cable Champagnes 3x15 Decline Press 3x25 Tricep Overhead Dumbbell Press 3x25 Tricep Pushdowns 3x25 Tricep Reverse Grip Pushdowns 3x15 Seated Dips 3x30 Seated Calf Raises
6x5 Squats 6x20 Captain's Chair Leg Lifts 6x15 Cable Wood Choppers 6x20 Bicycle Crunches 3x10 Incline DB Curls 2x15 Reverse Grip BB Curls 2x15 BB Curls 4x10 Hammer Curls 3x20 Seated French Press 3x20 Seated Dips 4x10 One Hand Triceps Cable Pull down Was feeling motivated today and now I just feel beat.
Mon. 12/5/16 3x30 Dips 3x10 Lat Pulldowns 3x10 High Rows 3x10 Rear Delt Flyes 3x15 Shoulder Press 3x10 Lateral Raises 3x12 Seated Rows 3x30 Shrugs 3x10 Barbell Curls 3x10 Preacher Curls 3x20 Tricep Pushdowns 3x20 Overhead Tricep Press 3x30 Hack Squat Calf Raises
Just stopping in to brag... I mean ... uh... make note of a personal best... (wide grip) Bench press: 260 x 2
Tue. 12/6/16 3x30 Dips 3x15 Seated Dips 3x20 Overhead Tricep Press 3x20 Reverse Tricep Pulldowns 3x15 Shoulder Press 3x10 Seated Lateral Raises 3x10 Lat Pulldowns 3x12 Cable Rows 3x12 High Row Curls 3x10 Preacher Curls 3x10 Concentration Curls 3x30 Leg Press Calf Raises
Plan for my Feb cruise HIIT weight training Arthur Jones/Mike Mentzer style. One set to absolute failure. Monday Posterior Chain (Back, Hamstrings, Rear Delts) Wednesday Anterior Chain (Chest and Quads) Friday Auxilary Parts (Delts, and Arms) Abs and Calves done every other workout Diet Calories starting at 4000 with 250 grams of carbs. Each day reduce carbs by 10 grams until I bottom out at 180 grams and maintain until a needed feed day. Then after carb feed day, drop calories by 500 and repeat cycle.
100 burpees on my yoga mat with my "perfect push-ups". Sets of 50/25/25. Sent from my iPhone using Tapatalk
Wed. 12/7/16 3x30 Dips 3x15 Dumbbell Chest Press 3x15 Pectoral Flye Machine 3x15 Campagnes 3x15 Inline Press 3x15 Decline Press 3x25 Shrugs 3x20 Tricep Overhead Dumbbell Press 3x20 Tricep Pushdowns 3x30 Seated Dips
Thu. 12/8/16 3x30 Dips 3x12 High Rows 3x12 Seated Rows 3x12 Lat Pulldowns 3x10 Rear Delt Flyes 3x10 Shoulder Press 3x25 Shrugs 3x30 Hack Squat Calf Raises
