tjpmiami’s Workouts

Full body workout with emphasis on bicep and triceps.  Workout went as follows:

• Single Arm DB presses 4 sets x 55-75lbs  (12-8 reps) with drop set 45lbs (10 reps)
• Wide grip lat pull-downs 4 sets x 120-160lbs (15-8 reps) with drop set 100lbs (15 reps)
• Goblet squat 4 sets x 75-100lbs (15-10 reps) with drop set 65lbs (10 reps with press)
• Hanging leg raises 4 sets x body wt (15 reps)
• ARMS: 5 rounds non-stop using 45lb barbell, 25lb DB, and body wt bench dips
• Barbell curls (12-10 reps)
• Skull crushers (12 reps) + chest press (15-12 reps)
• DB curls (12-10 reps)
• Body wt dips (15 reps)
• TOTAL TIME FOR 5 ROUNDS= 13:11 minutes
• Superset: Machine flys and reverse flys 3 sets x 130-175 lbs (15-10 reps)
• Superset: Dips and pull-ups max 2 sets x body wt (max)
• Light wt curls reach failure

Total time ~1:15 minutes

Full Body workout including 5 round circuits ~60 mins total workout

Did not make it to the gym today but got a great stretch/pump circuit in.  This workout went as follows:

5 rounds with no break for time (repeated after again after 2 min break)

• 20 push-ups
• 10 lunges
• 25 crunches
• 10 chair dips
• 10 single arm raises (5lbs)
• 25 mountain climber

First 5 rounds: 18:20 minutes
Second 5 rounds: 14:54 minutes

*Notes: able to complete workout without getting too exhausted.  Body feels well stretched and less sore than before the workout.  Light day without having to walk to the gym.  Big workout day tomorrow.

I am going to track and post my daily fitness routine to help measure my progress towards my fitness goals.  I encourage any helpful insights or comments that could help supplement my workouts.  Today I went to the gym after work for a full-body session which went as follows:

Warm up with pull-ups and push-ups ~5 mins

• 1-Arm DB presses: 4 sets using 50lbs, 65lbs, 70lbs x2, and DS 2-Arm presses with 45lbs (rep ranges 12-9)
• Lat Pull-down vary grips 4 sets using 120lbs x2, 140lbs, 160lbs, and DS 50lbs standing pressdowns (rep ranges 10-12) ~20 mins
• Triset: 5 rounds with no/little break completing all 3 exercises continuously: using 75lbs complete 10 overhead presses, 10 front squats, and 10 deadlifts ~7:30 mins
• Triset: 5 rounds with no/little break completing all 3 exercises continuously: complete 10 body weight  pull-ups, 10 body weight dips, and 10 single arm DB (30lbs) curl combination shoulder press~ 13:00 mins
• Ab work including circuit training, planks, and floor work ~10:00 mins
• Exhaust cycling between DB presses (45lbs), single leg DB curls (30-20lbs), shrugs (75lbs), and diamond push-ups for 10-20 reps of each exercise, continue cycling for 3 or 4 rounds~15 mins

My total workout was a little over an hour and soaked with sweat.  I really enjoyed incorporating more circuit training techniques which will definitely improve muscular endurance.  My heart was beating wildly and I had a hard time catching my breath after both 5 round circuits.  Depending on what tomorrow brings, we will see if I rest up or get after it in the gym.

-tp

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