Needed a couple rest days and was all set to go Saturday, but did a January camping trip just off the Appalachian Trail instead. Over the last two days, I hiked about 12 miles carrying a 60lb pack, carried and cut a ton of firewood with a hand saw, and moved a bunch of large rocks to repair/improve the fire ring. All in all, I am beat.
Mon. 1/23/17 3x30 Dips 3x12 Seated Hammer Curls 3x12 Hammer Strength Machine Curls 3x12 Barbell Curls 3x30 Rope Pulldowns 3x20 Tricep Extensions 3x30 Seated Calf Raises
CHEST & SHOULDERS Weighted Dips: 70/8 and 70/6 Flat DB Press: 80/9 and 80/7 Standing Barbell Press: 135/7 and 135/6 Cable Pec Fly: 35/10 and 35/9 Cable Shoulder Press: 40/10 and 40/8 I used my brand new dip belt for the second time today and I love it, even more than my razors haha! I also went lighter on the DB presses in an effort to get a deeper ROM. I'm actually turning the DBs sideways and bringing them down to armpit level.
5x8 Squats 4x10 Standing Overhead Press 3x25 Seated Calf Raises 3x10 Hack Squat 3x10 Leg Extensions 1x25 Bicycle Crunches 10k Meters on Rowing Machine
Tue. 1/24/17 3x30 Dips 3x12 Chest Press 3x12 Incline Dumbbell Flyes 3x12 Free Motion Cable Flyes 3x30 Tricep Pushdowns 3x20 Seated Dips 3x30 Hack Squat Calf Raises
Wed. 1/25/17 3x30 Dips 3x12 Preacher Curls 3x12 Hammer Curls 3x12 Alternate Machine Curls 3x12 Hammer Strength Machine Curls 3x12 High Row Curls 3x20 Seated Dips 3x12 Lat Pulldowns 3x30 Shrugs 3x25 Overhead Dumbbell Press 3x30 Seated Calf Raises
Thu. 1/26/17 3x30 Dips 3x12 Seated Lateral Raises 3x12 Lat Pulldowns 3x12 Rear Delt Flyes 3x12 Shoulder Press 3x12 Standing Barbell Rows 3x12 Seated Rows 3x30 Seated Calf Raises
Dead Lifts Lat Pull Downs Rear Delt & Shoulder Flyes Cable Face Pull Overhead Plate Lift One Handed Long Pull Rows Arnold Press
Fri. 1/27/17 3x30 Dips 3x12 Preacher Curls 3x12 Hammer Curls 3x12 Hammer Strength Machine Curls 3x30 Tricep Pushdowns 3x10 Tricep Extensions 3x30 Hack Squat Calf Raises
3x10 Squats 4x10 Incline Bench Press 3x10 Pullovers 3x10 Bench Press 2x20 Bicycle Crunches 2500m Row Machine
Just lower body today-my right arm has been experiencing pain lately, so no lifting(I'm a leftie). Stationary bike, 15 minutes Treadmill, 25..
No, some Limey chick who I would like to strangle. At the end of a set, she goes "Rest now". Well no S___ sweetheart. Then the countdown starts on your rest, which is about 4 minutes. It's in the App Store.
Dips DB Curls DB Hammer Curls Seated French Press DB Skull Crushers BB Curls Reverse Grip BB Curls Bicycle Crunches First time I was able to do dips with my own body weight rather than seated dips. I wasn't able to get through 10 in a row, but finished my reps and crushed me for the rest of the workout today. After that dropped the weights a little bit and primarily focused on form.
Sun. 1/29/17 3x30 Dips 3x12 Leg Press 3x12 Leg Extensions 3x30 Hack Squat Calf Raises 3x12 Converging Chest Press 3x12 Pectoral Flyes 3x20 Seated Dips 3x12 Diverging Lat Pulldowns
Mon. 1/30/17 3x30 Dips 3x8 Alternate Dumbbell Curls 3x12 Preacher Curls 3x15 High Row Curls 3x10 Lat Pulldowns 3x15 Free Motion Tricep Cable Extensions 3x30 Seated Calf Raises
