Bypassed workout today as I gave a co-worker a ride home as her car as the dealer did not have her service repairs done as they thought they would. Her home way out of the way from my gym location so I headed straight home. Would have been a cardio day but the downside is my gym closes at 3pm tomorrow so again no workout but will open normal hours on New Years, yeah go figure that one out.
3x25 dips 3x10 seated preacher curls 3x10 hammer curls 3x10 seated alternate curls 3x10 cable curls 3x10 seated cable preacher curls 3x15 seated dips 3x15 tricep pushdowns 3x15 overhead tricep dumbbell press 3x15 shrugs 3x15 cable shrugs 3x25 inclined calve raises
Just a light sprinkle. Rather refreshing. I could easily go further but the busy road outside the subdivision has no shoulder to speak of.
FRI. JAN. 1/16 3X25 DIPS 3X15 SHOULDER PRESS 3X15 LATERAL RAISES 3X15 REVERSE SHOULDER FLYS 3X8 PULL UPS 3X15 LEG PRESS 3X10 LEG CURL 3X10 HAMSTRING CURL 3X25 HACK SQUAT CALVE RAISES 3X25 ALTERNATE CLAVE RAISE MACHINE
Hammer rows x4, wide grip pull down x3, Reverse Close Grip High Pull down x 3, long cable rows x3, (all progressive weight). Incline dumbbell curl x 3 (progressive), preacher one arm curls x3(progressive), Scott Curls X3 (3rogressive), Behind Head Cable Curl x3 (progressive) hammer Curls x3 (progressive) Finished off with 15 minutes in the sauna.
3X25 DIPS 3X10 LAT PULLDOWN 3X10 SEATED ROWS 3X10 PULL UPS 3X10 CLOSE GRIP ROW MACHINE 3X15 CABLE CURL 3X10 PREACHER CURL 3X10 SEATED ALTERNATE CURL 3X10 HYPER EXTENDED CABLE CURL 3X25 HACK SQUAT CALVE RAISES
Rule #9 http://www.velominati.com/the-rules/ Got lazy after q3 last year. Did 2170km on the bike but haven't been on it since Sept. Time to get back training. Just back from a short 20km spin to wake up the legs. Serious training starts next weekend.
3x25 DIPS 3X10 CHEST PRESS 3X10 DECLINE CHEST PRESS 3X10 CHEST FLYS 3X10 WIDE CABLE FLYS 3X10 SEATED TRICEP DIPS 3X10 DUMBBELL OVERHEAD TRICEP PRESS 3X10 TRICEP ROPE PULLDOWNS 3X10 TRICEP V GRIP PULLDOWNS 3X10 TRICEP KICKBACKS 3X25 ALTERNATE CALVE MACHINE 3X25 HACK SQUAT CALVE RAISES
Incline press x 4, Pec-deck flyes x 4, Hammer dips x 4. All done with progressive weight added. Triceps press-downs x 3, , cable overhead triceps extension x 3, reverse grip dips x3, Triceps Dumbbell Kickback x3. All sets above done with weight added progressively. 3 sets of Captain's chair leg raises and 3 sets of torso twist machine. Sauna down for maintenance
Since my jeans feel tight, and after I stepped on the scale, I just started getting back into things. My arms and legs ache but I got a couple of workouts under my belt. Trying to get use of the weight bench I bought cheap off somebody at work, and a total gym that they threw in! A bunch of bench and dumbbell exercises, some planks, some wall sits, some lunges, some squats and some running. I try to forget about it once it's done!
25 minutes on recumbent bike followed by 25 minutes on treadmill and ended workout with 20 minutes in sauna.
3x25 Dips 3x10 Seated rows 3x10 Lat pulldown 3x10 Wide grip machine rows 3x25 Shrugs 3x10 Free cable pull 3x15 Leg press 3x12 Leg lifts 3x12 Hamstring curl 3x25 Hack squat calve raises
