My Personal BodyBlog

Shoulder workout

Treadmill

Change up from jog/run to slow and steep

4% majority of walk at 3.9-4.1 mph 55 minutes 3.66 miles

Inclined Barbell Bench

1 set bar only warmup of 20

1 set 135 warmup of 12

1 set of 10 205#

1 set of 7 at 225#

1 set of 6 at 240#

1 set of 6 at 225#

Flat Barbell Bench Press

1 set of 245# for 8

1 set of 265# for 7

1 set of 265# for 6

1 set of 245# for 5

Decline Barbell Bench Press

1 set of 225# for 10

2 sets of 245# for 8

Close Grip Bench Press

2 sets of 185# for 8-10

1 set of 185# for 7

Tricep Cable V-Bar

13 plates down for 3 sets of 10-12

Tricep overhead rope press

12 plates down for 2 sets of 10.

End of 40-45 minute workout Cardio - Treadmill 35 minutes at 2.66 miles

ICARIAN SPLIT LAT PULLDOWN

100# EACH SIDE 1 SET OF 9

115# EACH SIDE 1 SET OF 7

120# EACH SIDE 2 SETS OF 6

HANGIN WIDE GRIP PULLUPS BW

3 SETS OF 7,6,4 PERFORMED THROUGHOUT ENTIRE WORKOUT - LETS ME KNOW WHEN MUSCLES ARE FATIGUING

DUMBELL STRAIGHT CURLS

35# 2 SETS OF 9

35# 2 SETS OF 8

ICARIAN SPLIT LOW ROW MACHINE

145# EACH SIDE 1 SET OF 8

145# EACH SIDE 2 SETS OF 7

INCLINE BENCH DUMBELL CURLS

30 # EACH SIDE 1 SET OF 10

30 # EACH SIDE 2 SETS OF 8

WIDE LAT PULLDOWN CABLE MACHINE

FRONT POSITION

150# 3 SETS OF 8

WIDE LAT PULLDOWN CABLE MACHINE

REAR POSITION

120# 3 SETS OF 8

END OF WORKOUT CARDIO ON PRECOR CROSSTRAINER 35 MINUTES - Alternated every 5 mins the following;

5 mins incline at 4 resisitance at 4, 5 mins incline at 16 resistance at 4-16. Heart rate read on cheesy machine grips was 160+ during steep incline and would drop to 135 - 145 during normal pace.

Day Off.

Still sick - taking today off to feed body some peace and quiet. Hoping vitamins and rest will speed this up.

Am morning Cardio

 Got a real bad cold so I can’t run or jog.

Walking on treadmill for 45 minutes at about 4.0 mph. 1% incline

Early evening workout no AM Cardio today.

Straight bar barbell curls

1 set of 12 30# dumbells

 2 sets of 8-10 35# dumbells

Close grip bench press

1 set of "I lost count after 12" with 185#

1 set of 8 with 205#

1 set of 8 with 205#

2 sets of 6-7 ith 210#

Concentration dumbell curls

3 sets of 8-10 35# dumbells

Dumbell curls

2 sets of 7-8 50# dumbells

Tricep V-bar press

3 sets of 12 @ 14 plates down

Cross chest hammer curls

2 sets of 16 with 30# dumbells

Overhead tricep rope press

12 plates down for 2 sets of 12

End of workout Cardio on Crosstrainer - Decided to give shins and the treadmill a break.

30 mins set resistance to 6-8 set incline to 13-16. End of workout says 2.30 miles 400 calories.

Morning Cardio

Treadmill 50 minutes 4.02 miles - Burned a couple of calories!

 Late afternoon early evening LEG workout.

Felt a little weak today - maybe from am cardio and a slight calorie reduction. My goal was to lift heavy but consdering I felt weak my goal changed to heavy with lots of reps if possible.

Barbell squats

Warmup sets bar for 1 set of 20, 135# for 1 set of 12, and 225# for 1 set of 8.

1 set of 305# for 6

1 set of 310# for 5

1 set of 305# for 6

1 set of 305# for 6

1 set of 295# for 6

1 set of 275# for 7

1 set of 245# for 7

My legs hurt a little.

Front barbell squats

1 set at 185# for 8 too light

3 sets at 205# for 6-7.

Leg extensions - icarian split leg machine

60# each side 4 sets of 8-6.

Seated calf raises

185# for 3 sets of 6-8.

Workout lasted about 45 minutes. I will pray later for the ability to walk tomorrow!

Day off