I forgot to log my leg day sunday, but it was filled with legs doing heavy stuff (not really). I had to take a few days of due to a course I had to take, but was back at the gym yesterday doing my usual back and bicpes routine. 3 sets of each exercise. Cable pulldown, cable row and bent over row. I really ought to do dead-lifts, but I do not care for lifting the dead. I followed up with two biceps exercises, supersets hammer curl and just a regular preacher curl to finish the day. Poor preacher, he got dizzy in the end I felt like this guy afterwards:
Yesterday came home before the wife and kids, so I went for a nice fall run, breathing the fresh air!
Hammer rows x4, wide grip pull downs x4, Close grip behind head pull downs x 4 Seated long cable rows x4 , (all progressive weight) Incline dumbbell curl x 4(progressive), preacher curls x4(progressive), run the rack dumbbell curls 47.5, 42.5, 37.5, 32.5, 27.5, 22.5 no rest between each set, Behind Head Cable Curl x4 (progressive) hammer Curls x4 (progressive) Ended workout with 20 minutes in the sauna.
I have this arrangement at work where everyone can take 2 x 30 minutes off work to do some exercise. So me and a colleague went for a run. We are both not particularly good at running, but we managed a short run of a few kilometers without getting a heart attack.
Incline press x 4, Machine flyes x 4, bench press x 4, Hammer dips x 4. Triceps press-downs x 4, Hammer machine reverse grip dips x4, , cable overhead triceps extension x 4, dumbbell bent over triceps extension x 4. All sets above done with weight added progressively. Finished off with 20 minutes in the sauna.
I have had a few good workout lately. I had a chest workout on saturday, and I am pleased to report that after a 5 year break from lifting I finally had the confidence to lift the same weight in dumbell presses as I did before my hiatus in 2010. Granted, it is more about the quality of the workout than the weight. But it was still rather satisfying to know that I am back to where I left of, at least in some exercises. I had a similar experience today on my back work out, when I did the same in the cable row exercise. I have to mention that I needed to train for a full nine months and twenty something days to accomplish that, but I will keep that little tidbit for myself
25 minutes on recumbent bike followed by 25 minutes on treadmill and ended workout with 20 minutes in sauna.
Today is a rest day. Sunday I rode 51.63 miles on my mountain bike at average 14.3 mph. I also walked for an hour each morning and evening Monday and Tuesday. I am not logging my food entries (MyFitnessPal) today. I worked chest and back yesterday.
Sinus issues kicked into overdrive again today so ended up skipping shoulder workout and spent 30 minutes in the sauna to dry up the sinuses so I could breath and not cough up a lung.
Hammer rows x4, wide grip pull downs x4, seated long cable rows x4, close grip behind head pull downs x 4 (all progressive weight). Incline dumbbell curl x 4(progressive), preacher curls x4(progressive), Scott curls x4 (progressive) behind head cable curl x4 (progressive) reverse grip dumbbell curls x4 (progressive) Ended workout with 20 minutes in the sauna.
Incline press x 4, Machine flyes x 4, bench press x 4, Hammer dips x 4. Triceps press-downs x 4, Hammer machine reverse grip dips x4, , cable overhead triceps extension x 4, dumbbell bent over triceps extension x 4. All sets above done with weight added progressively. Finished off with 20 minutes in the sauna.
I usually go to the gym Monday evenings, but there was a town Board of Selectman meeting I attended. I made up for it by walking around the large driveway of our condo compound 3 times, this morning.
No workout today. Had another sinus attack or what I thought was another sinus infection with difficult breathing and uncontrolled coughing so finally broke down and went to my ENT. Come to find out I have Adult Whooping Cough and given another steroid, antibiotic and cough syrup with codeine to supplement the azelastine and fluticasone (steroid) I already take. Only been five hours since I took the first dose of the first three listed and already feel a lot better. Back to the gym tomorrow.
Speaking of using added weights, I've been gripping 3 lb. dumbells while on the treadmill. Helps a bit.
