My Personal BodyBlog

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

Inclined barbell bench

warmup 1 set of 20 bar only

warmup 135# set of 15

Workout sets begin

225# 1 set of 8

235# 1 set of 7

245# 1 set of 5

225 # 1 set of 6

Decline Barbell bench

 225# 1 set of 10

245# 1 set of 8

250# 1 set of 7

Close grip bench

225# 1 set of 8

225 # 1 set of 6

205# 1 set of 7

185# 1 set of 8

Flat Bench Dumbell press

90# dumbells 3 sets of 8

Inclined dumbell flies

50# dumbells 3 sets of 8

Overhead tricep rope press

12 plates down 3 sets of 10-12

V-Bar tricep press

11 plates down 2 sets of 8

Dumbell kickbacks

30# dumbells 2 sets of 10 each arm.

Treadmill 3.56 miles 40 minutes mixed with HIT 1 minute increments for last 10 minutes of 7.5 mph then 4.2 mph. Average jog for 15-20 minutes of 5.2-5.5

Day Off.

Early Morning Cardio

1 hr HIT

Incline at 8% 1 hr

Late afternoon Early evening Workout.

 Shoulders