Wed. 6/28/17 3x30 Dips 3x12 Incline Dumbbell Press 3x12 Machine Flyes 3x30 Tricep Pushdowns 3x30 Seated Calf Raises
Bench Press Cable Flies Cable Wood Choppers Standing Overhead Press Overhead Plate Lift Farmer Walk Cable Face Pulls New personal best today on the bench. I managed 245lbs / 111 kg for 2 reps. I felt good at 225 and had a spotter so I threw a 10 lb on each side. I didn't even need a lift off. I am getting closer to my fitness goals.
Dumbbell shoulder presses in sets til failure. One body part a day most days of the week. Over 50 in age now so daily workouts are kind of needed for me to keep in shape.
SHOULDERS & TRAPS Standing DB Press: 60/6 and 60/5 DB Shrugs: 90/25 and 90/20 Standing BB Press: 115/6 and 115/5 2 Cable Shrugs: 77/20 and 77/20 For years now I favored standing presses over seated presses for shoulders. It's much easier on your back and requires tons of core strength. If you try this exercise, start of light because you will not be able to use as much weight as you can when seated. But once you get the hang of it, you will never stop !!!
Straight Arm Lat Push Down HS ISO Low Row Long Pull Cable Row Lat Pull Down 6 Way Shoulder Slides Farmer Walk No deads as I want to ride tomorrow. I have enough trouble with seated db shoulder press. I am getting stronger with standing bb overhead, but my coordination is sadly lacking with dbs.
LEGS & ABS Leg Press: 300/15, 300/12 and 300/10 SLDL: 65/20 and 65/20 Glute Kickback: 70/15 and 70/12 Ab Wheel: 15, 12 and 12 Today was my first leg workout in months. I take March-October off from training legs because of all the biking I love to do. But I wanted to lift today but everything was done....so I did legs. I took it very very easy with the weights. Even with these light weights, my legs were shaking because I haven't trained them in a long time. I bought an Ab Wheel last night as well and used that for the first time in years. WOW, I forgot how much this thing torches the core !!!
CHEST & TRICEPS Weighted Dips: 80/8 and 80/6 Incline Db Press: 80/8 and 80/6 Pectoral Fly: 175/10 and 175/9 DB Triceps Overhead Ext: 90/12 and 90/10 Great workout today. I've been watching some bodybuilding channels on youtube and I'm really getting that bug again. That's why I trained today...I never train on Sunday. I brought the DB Triceps Ext back into my routine for the first time in years. It felt good. Back in the day I used to use 130 pounds. Looks like I have work to do !!!
BACK & BICEPS Lat Pull Downs: 200/8 and 200/7 DB Rows: 110/12 and 110/10 Body Weight Pull Ups: 10 and 9 DB Hammer Curls: 50/12 and 50/12 Great lift today. I love training back and hate training biceps. My arms have always been a stubborn body part for me so I need to give them more attention !!!
156 push ups on the Runtastic program. Plus I walked 3.8 miles according to the thingie on my iPhone.
Flat tire on the tractor, so cut the grass with the hand mower. 7 miles of walking in just over 3 hours. Having not punished myself enough, did a quick 45 minutes (9 miles) on the bicycle afterwards to clear my head.
Wed. 7/5/17 3x30 Dips 3x12 Leg Press 3x12 Leg Extensions 3x30 Seated Calf Raises 3x12 Shoulder Press 3x12 Rear Delt Flyes
SHOULDERS & TRAPS Standing DB Press: 60/7 and 60/5 DB Shrugs: 100/25 and 100/20 Standing BB Press: 115/8 and 115/6 BB Shrugs (behind back): 225/20 and 225/15 Side Lateral Machine: 80/10 and 80/10 Very good workout today. I had a little trouble getting the DB up into position for presses today but other than that, it was great. Nothing feels better than leaving it all out there on the gym floor !!!
Bench Press Standing DB Press Standing Cable Chest Press Cable Flies Shrugs 6-Way Shoulder Slides Farmer's Walk
Thu. 7/6/17 3x12 Preacher Curls 3x10 Hammer Curls 3x12 Barbell Curls 3x15 Seated Dips 3x10 Lat Pulldowns 3x30 Seated Calf Raises
Straight Arm Lat Push Down Cable Face Pulls HS ISO Front Lat Pull Down Long Pull Cable Rows Captain Chair Leg Lifts Farmer's Walk Lat Pull Downs
Fri. 7/7/17 3x12 Incline Dumbbell Press 3x12 Incline Dumbbell Flyes 3x30 Tricep Pushdowns 3x30 Cable Shrugs 3x30 Calf Raises
CHEST & TRICEPS Weighted Dips: 70/8 and 70/6 Incline DB Press (3o degrees): 90/7 and 90/5 Pectoral Fly: 190/10 and 190/8 Seated DB Triceps Ext: 100/10 and 100/8 I think I need a different carb source for these early morning training sessions. It was a good workout but I was dragging a little bit.
