bwalt82’s BodyBlog

assisted pull-ups (5 sets), one arm rows (4 sets), bent over rows (4 sets), decline sit ups (4 sets) and 30 minutes on the eliptical

cable flies (6 sets), bench press (6 sets), incline bench press (6 sets), decline push-ups (3 sets). walked and jogged for 30 minutes.

close grip bench press (6 sets), overhead extension (6sets), body dips (3 sets), close grip push ups (2 sets). this was a quick workout because i was moving into my new apartment but my triceps did feel a good pump so i feel good about it.

bent over barbell rows (6 sets), t-bar rows (6 sets), deadlifts (6 sets), one arm db rows (6 sets)

standing ez bar curls (6 sets), reverse curls (6 sets), preacher curls (6 sets) & 20 minutes of cardio.

lat pulls (4 sets), assisted pull-ups (3 sets), one arm db rows (3 sets), seated cable rows (3 sets), machine iso rows (2 sets), back extensions (3 sets: 2 with 25lb weight), incline curls (3 sets), reverse curls (3 sets). I did this exercise yesterday and I am really sore today so I must have hit a good pump.

Yesterday I did shoulders/legs: free motion shoulder presses (3 sets), arnold presses (2 sets), cable lateral raises (3 sets), cable front raises (3 sets), db shrugs (3 sets), db rear deltoid flies (3 sets), deep squats (3 sets), leg extensions (3 sets), standing calve raises (3 sets) & leg curls (3 sets). It was good to put some quality time in again.

I haven’t made or had any time for the gym in the past few days because I’m covering multiple shifts at work. It was nice to get some time in this morning again. I did 30 mins on the eliptical and chest/tri: decline bench (3 sets), decline push-ups (3 sets), pec flies (3sets), tricep push downs (3 sets), close-grip bench supersetted with one-arm tricep extensions (2 sets). I think I need to resign to the fact that I’ll only be able to do quick workouts for a while. But, I will say that I was regimented about my break after each set, and I felt a good pump. That’s the ultimate goal so I’m doing good.

This morning I did calves, abs and twenty minutes of cardio. standing calve raises (4 sets), seated calve raises (4 sets), one leg calve raise on leg press machine (4 sets), machine crunches (4 sets), decline reverse crunches (3 sets).

I did 30 minutes of cardio this morning on an empty stomach. Then, I went back to the gym for shoulders and arms around 11AM. This is what I did today: seated arnold presses (4 sets), cable lateral raises (4 sets),  machine rear deltoid flies (4 sets), db front raises (4 sets), db shrugs (4 sets), tricep push downs (4 sets), reverse grip tricep pull downs (2 sets), db iso tricep extensions (2 sets), incline db curls (4 sets), ez bar reverse curls (3 sets). I had good intensity today and I’m really starting to feel a good form on the lateral raises. Overall, I’m very happy with the amount of sets I did and how I felt. But, I’d like to add that I really want to start doing only one body part per session once my work schedule returns to normal.