Fri. 4/7/17 3x30 Dips 3x12 Chest Press 3x12 Decline Chest Press 3x30 Tricep Pushdowns 3x10 Lat Pulldowns 3x30 Seated Calf Raises
CHEST & TRICEPS Flat DB Bench Press: 100/5 and 100/4 Weighted Dips: 50/10 and 50/8 DB Skullecrushers: 45/10 and 45/8 Pectoral Fly: 190/9 Another short but intense and heavy workout today. Only 7 working sets and I am totally fried !!!
Sat. 4/8/17 3x30 Dips 3x10 Preacher Curls 3x10 Seated Cable Curls 3x10 Hammer Curls 3X30 Shrugs 3x30 Calf Raises
Squats Prone Leg Curls Seated Calf Raises Standing Calf Raises Wood Choppers Bicycle Crunches Captain Chair Leg Lifts The squats kicked my butt today, I was feeling strong (for me) and worked up to 315 lbs.
Seated Overhead Press (Smith Machine) Seated DB Overhead Press Kneeling Landmine Press Overhead Plate Lift Cable Face Pulls Shrugs Bicycle Crunches Captain Chair Leg Lifts ****ETA - It was too nice of a day to not get out on a ride. Spent an hour on the mountain bike. I may be stronger than I ever have been, but I am not in great shape right now. More time on the bike..
Winds took out a 6' picket fence section. That's gonna be the workout today... Maybe treadmill later.
Sitting on the porch. Drinking a beer and toasting all the power walkers and joggers as they pass by. but in my defense, it's lite beer.
BACK & BICEPS Weighted Pull Ups: 35/7 and 35/5 Low Row (overhand): 180/10 and 200/8 V Bar Pulldowns: 180/8 and 180/6 Barbell Curls: 75/10 and 80/8 Short but intense workout today. 8 working sets and a total of 35 minutes !!! I went back to barbell curls for the first in years today. I've never liked barbell curls, but it's such an effective exercise for overloading the biceps. I'm going to add these to my routine for 1 month and see how they progress.
Thanks. Yes it is a now (unfortunately) discontinued Salsa El Mariachi. I picked it up new for less than half of retail when they were blowing them out last year.
Very cool. I have a Giant Revel 1 26er and a Gravity FSX 27.5. I can't wait to hit the trails this season !!!
Tue. 4 /11/17 3x30 Dips 3x12 Leg Extensions 3x12 Leg Curls 3x30 Calf Raises 3x10 Lat Pulldowns 3x25 Tricep Pushdowns Feeling weak at the gym today I was running a good fever yesterday but still got it done.
SHOULDERS & TRAPS Seated DB Press: 65/10...70/6 Barbell Shrugs: 225/20...245/15...275/12 Standing DB Press: 50/8...50/6 7 heavy and intense sets today. I'm slowly falling back in love with lifting heavy. I lost some motivation recently and have been going through the motions over the last few years. It's coming back though. These weights are nothing compared to what I was lifting in my profile pic, but I will get it back !!!
Bench Press Pullovers Overhead Plate Lift Cable Flies Crunches My bench/chest press has always been weak for me. I finally broke the 200 barrier on chest press. I was able to manage 205 for 5 reps. I was feeling strong (and had a spotter for once) so I tried 225 and failed miserably so I did drop sets of 6-8 reps dropping 10lbs per set back down to 135. This was 10 lbs more than I was able to manage last week.
Last night I got back into my push up program. 92/5 sets. Regular, knuckle and diamond. Not too bad, but my forearms were sore.