Thu. 8/3/17 3x12 Leg Press 3x12 Leg Extensions 3x30 Seated Calf Raises 3x10 Lat Pulldowns 3x30 Cable Shrugs
CHEST & TRICEPS Incline DB Press (30 degrees): 100/5 and 95/5 Weighted Dips: 50/10 and 50/8 Pectoral Fly: 190/10 and 190/9 Cable Triceps Press (single pulley): 100/10 and 100/9 Great workout today. I continue to use straps on db presses and triceps presses to great results. I don't use nor do I ask for a spotter on DB presses. I believe that if you can't lift the first rep yourself, use a lighter weight so you can. Now it's time to eat a ton of healthy and muscle producing food. TRAIN HEAVY & EAT CLEAN !!!
BACK & BICEPS Weighted Pull Ups: 35/6 and 35/5 Low Row (overhand): 200/10 and 200/10 V Bar Pull Ups: 8 and 7 DB Hammer Curls: 55/6 and 50/7 Great workout today. I decided to put db rows on the shelf and bring back the weighted pull ups. I will stick with this routine for 4 weeks. TRAIN HEAVY & EAT CLEAN !!!
Dead Lifts T-Bar Rows Lat Pull Downs Cable Face Pulls Shrugs Farmer Walk Worked over 70 hours this week and have been exhausted. Nice to get back to the gym this morning. If it dries up enough from the rain earlier, I will venture out on the bicycle. Enjoy your day.
Pec Deck Flies Bench Press Incline Bench Press Kneeling Landmine Press Overhead Plate Lift Treadmill Nice workout today about 65 minutes total... First session with the treadmill. It took about 15 minutes to do a mile today, walking and jogging for a minute, then walking until I could run again. Not as bad as I expected, but my calves are on fire.
Mon. 8/7/17 3x12 Preacher Curls 3x10 Hammer Curls 3x10 Barbell Curls 3x30 Tricep Pushdowns 3x30 Seated Calf Raises
SHOULDERS & TRAPS Standing BB Press: 135/5 and 125/5 Standing DB Press: 55/8 and 55/7 DB Shrugs: 100/25 and 100/20 Cable Shrugs (per side): 82/20 and 80/15
Tue. 8/8/17 3x30 Dips 3x12 Pectoral Flyes 3x12 Chest Press 3x10 Lat Pulldowns 3x30 Seated Calf Raises
Bench Press Seated DB Overhead Press HS ISO Overhead Press Overhead Plate Lift Treadmill Day 2 on the treadmill and I am making a little progress. I ran for three 90 second sessions and walked the rest. Made 1 mile in just over 15 minutes. Soon I will be running, albeit slowly, the entire mile.
straight arm lat push down Cable Face Pulls Cable bicep curls hs iso front lat pull downs hs iso high rows Treadmill Day 3 on the treadmill and making more progress, but it kicked the crap out of me. ugh. good workout.
Bench Press Landmine Press Cable Flies Farmer Walk Treadmill Day 4 on the treadmill and yes it still sucks, but it is sucking less. Each session has me running a little bit more and faster than the previous time out. I am happy with my progress to date.
Triceps Pushdown(3 sets, 8 reps/set) Lat Pulldown(ditto) Abs(ditto) 12 reps with 20-lb. dumbbell(one hand) 10 elbow-lift reps with 5 lb. dumbbell(other). 6 lb. rubber ball toss against "sideways trampoline"(my term for it....great for anyone who wants to be a hockey or soccer goalie). 15 min. on stationary bike 20 minutes on treadmill.
It was nice out, so I did a hike at the Delaware Water Gap today. I was cruising (for me) and did 2.5 miles with about 600 ft of elevation gain in 65 minutes.
I have long ago become tired of lifting weights, cycling, et al. This is where it goes from motivation to discipline. You don't do it because you are motivated to do it, you do it because you like how you feel as a result of your effort. I know it is a grind, but that is how you get through it.
