That's great doing 3 miles and still not up to snuff. I wouldn't even have attempted running just coming off meds like that.
WORKOUT SUN 1/17/16 3X25 DIPS 3X10 INCLINE CHEST PRESS 3x10 DECLINE CHEST PRESS 3X10 CHEST FLYS 3X10 WIDE FREE CABLE FLYS 3X10 CABLE CROSSOVERS 3X10 SEATED TRICEP PUSHDOWNS 3X10 TRICEP DUMBBELL OVERHEAD PRESS 3X10 SEATED DIP MACHINE 3X10 SHOULDER PRESS 3X25 SHRUGS 3X25 HACK SQUAT CALVE RAISES 3X25 AB CRUNCHES 3X25 OBLIQUE TWIST MACHINE
Did something that I don't like to do and that is back to back weight lifting days. I have other commitments Monday, Wednesday and Thursday right after work so that only left me today, Wednesday and Friday so went ahead and did my chest, triceps workout. I knew I would be sore after yesterday's workout but still able to do my regular routine and typical weight range limit for each set. Incline press x 4, Pec-deck flyes x 4, decline press x 4. All done with progressive weight added. Triceps press-downs x 3, reverse grip dips x3, cable overhead triceps extension x 3, dumbbell kickbacks x3. All sets above done with weight added progressively. Finished off with 20 minutes in the sauna.
Yeah, but sometimes I find that it's the only thing that makes me feel better. I use to lift weight but gotta say that I've been doing cardio primarily since just over a year. Good thing cause I needed it!
WORKOUT MON. 1/18/16 3X25 DIPS 3X15 LEG PRESS 3x15 LEG LIFTS 3X10 HAMSTRING CURLS 3X25 HACK SQUAT CLAVE RAISES
WORKOUT TUE. 1/19/16 3X25 DIPS 3X10 PREACHER CURLS 3x15 SEATED ALTERNATE CURLS 3X10 STANDING HAMMER CURLS 3X10 MACHINE HYPER CURL 3X10 BARBELL CURL 3X10 SEATED ROWS 3X10 LAT PULLDOWN 3X10 HIGH ROW 3X25 CALVE RAISES
Hammer Military Press x3, dumbbell lateral raise x 3, Dumbbell Press (pinky up) x3, bent-over lateral raise x3 (weight added progressively for each set). Leg extension x3, standing leg curls x3, hack squats x3, Adductor machine x3 then Abductor Machine x 3, donkey calf raises x3. (weight added progressively for each set). Finished off with 20 minutes in the sauna.
WORKOUT WED. 1/20/16 3X25 DIPS 3X15 INCLINE CHEST PRESS 3x15 DECLINE CHEST PRESS 3X15 CHEST FLY MACHINE 3X15 SEATED DIP MACHINE 3X15 STRAIGHT BAR TRICEP PUSHDOWN 3X15 TRICEP ROPE PULLDOWN 3X25 HACK SQUAT CALVE RAISES 3X25 SEATED CALVE RAISES
WORKOUT THU. 1/21/16 3X25 DIPS 3X15 SEATED ROWS 3x10 HIGH ROWS 3X10 REVERSE FLYS 3X15 OVERHEAD TRICEP CABLE PRESS 3X15 SEATED DIPS 3X10 SHOULDER PRESS 3X10 PREACHER CURL 3X10 ALTERNATE MACHINE CURL 3X10 ALTERNATE HYPER MACHINE CURL 3X10 CABLE PREACHER CURL 3X10 STANDING HAMMER CURL 3X25 HACK SQUAT CALVE RAISES
1km fast run, then 3x(ab wheels, push-ups, pull-ups, crunches, bicep curls, shoulder press in a super set)...followed by my favourite beer!
WORKOUT FRI. 1/22/16 3X25 DIPS 3X15 LEG PRESS 3x15 LEG LIFTS 3X15 LEG CURL 3X15 INCLINE LEG PRESS 3X15 HACK SQUAT CALVE RAISES 3X8 PULLUPS 3X10 SEATED LATERAL RAISES 3X10 TRICEP ROPE PULLDOWNS
Hammer rows x4, wide grip one arm cable pull downs x3, Reverse grip one arm pull downs x 3, Close grip behind head pull downs x3, (all progressive weight). Incline dumbbell curl x 4 (progressive), Run the rack (45,40,37.5,35,27.5,25)no rest between sets, Hammer curls x4 progressive weight. 25 minutes in the sauna to end workout.
