Continuing on with Push up Pro. Did 40 push-ups with my hands in a diamond this evening Capped it all off with some standard push-ups
Thu. 3 /2/17 3x30 Dips 3x12 Incline Dumbbell Press 3x12 Pectoral Flyes 3x12 Decline Chest Press 3x30 Tricep Pushdowns 3x10 Tricep Kickbacks 3x30 Hack Squat Calf Raises
Assisted Chin Ups T-Bar Row HS ISO Front Lat Pull Down Long Pull Cable Row Shrugs Cable Face Pulls Back Extensions Bunch of HS kids occupying the dead lift rack the entire time I was there. They were spending as much time messing with their phones as they were lifting. Annoying.
Fri. 3/3/17 3x30 Dips 3x12 Preacher Curls 3x10 Hammer Strength Machine Curls 3x10 Alternate Machine Curls 3x10 Lat Pulldowns 3x30 Seated Calf Raises
1x10 Chin Ups on the assist (10 lbs less assist than last time) 4x12 Cable Face Pulls 6x HS ISO Incline Chest Press 4x15 Pullovers 3x12 Cable Flies 1x30 Captain Chair Leg Lifts 1x30 Bicycle Crunches For the incline chest press, started with 120 lbs and did a set of 20. After that I went to drop sets... 230, 210, 190, 170, 150 and back to 120 for as many as I could do. Good workout this morning.
Last night more diamond push-ups. 46 this time. Plus 17 normal to finish off. My only gripe is that after the first set you have to get so low to register that it's hard, almost impossible to get back up.
Sun. 3 /5/17 3x30 Dips 3x12 Leg Press 3x12 Leg Extensions 3x30 Seated Calf Raises 3x10 Rear Delt Flyes 3x10 High Rows
1x10 Assisted Chin Ups 2x15 DB Curls 7x Cable Curls 3x15 Hammer Curls 3x15 Seated French Press 2x20 Seated Dips 4x15 Triceps Push Down 1x20 Leg Lifts 2x20 Bicycle Crunches
Mon. 3/6/17 3x30 Dips 3x12 Hammer Strength Machine Curls 3x12 Barbell Curls 3x10 High Row curls 3x20 Tricep Pushdowns 3x10 Shoulder Press 3x10 Lat Pulldowns 3x30 Hack Squat Calf Raises
Last night continuing on, diamond push-ups. Not as easy as I first imagined. Last two sets were normal push-ups. My 62 year old forearms are not as spry as they used to be!
Tue. 3/7/17 3x30 Dips 3x12 Pectoral Flyes 3x12 Cable Crossovers 3x30 Overhead Dumbbell Press 3x30 Hack Squat Calf Raises
BACK & TRAPS Weighted V Bar Pull Ups: 35/7 and 25/7 1 Arm T Bar Rows (bar weight not included): 80/10 and 80/10 DB Shrugs: 100/25 and 100/25 Bodyweight Pull Ups: 1 set to failure Very short and brief but intense and heavy workout.
Squats Hack Squats Seated Calf Raises Standing Calf Raises Leg Extensions Bicycle Crunches I did 5 sets of each aside from the crunches and was walking funny by the time I left the gym. Good workout.
Wed. 3 /8/17 3x30 Dips 3x12 Hammer Curls 3x12 Hammer Strength Machine Curls 3x10 Concentration Curls 3x30 Tricep Rope Pulldowns 3x12 Lateral Raises 3x30 Seated Calf Raises
Chin ups Dead Lifts Overhead Press - Smith Machine Cable Delt flies Shrugs Lateral Raises Overhead Plate Lifts I was feeling banged up and didn't want to do deads today, but they just installed a new platform and it was lonely so I did so I did 6 sets of 5-8 reps today. Still feeling banged up, but good....
Gonna have to revise this push-up thing. I'm thinking a combination of diamond, knuckles and normal. Last night was 20 normal with an extra 30 thrown in.
Chin Ups Cable Curls Hammer Curls Reverse Grip BB Curls Seated Dips Seated French Press Triceps Push Downs Bicycle Crunches Captain Chair Leg Lifts
Fri. 3/10/17 3x30 Dips 3x12 Leg Press 3x12 Leg Extensions 3x30 Seated Calf Raises 3x30 Overhead Dumbbell Press 3x30 Shrugs
