Today I hit the chest. Here’s the routine:
- Machine inclined chest press
- Cable low fly
- Cable medium fly
- Cable high fly
- Smith machine flat bench press
All sets pyramids 6-8 reps.
See you tomorrow!!
Today was a day of Chest and Triceps. For chest, I hit Flat Bench Dumbbell Press and Flys and Incline Dumbbell Press and Flys. For Triceps I hit Tricep Pushdowns, Tricep overhead extensions, and Dips. Each exercise was for 5 sets up to 14 reps each.
Really felt the soreness in my legs today after yesterday’s leg and ab workout. Goes to show you how being out of the gym for 2 weeks can have an effect. That’s ok though. The time off around Thanksgiving and the following week was awesome.
For now, we’ll have to deal with the DOMS (Delayed Onset of Muscle Soreness). The price must be paid!
Hope you are having a great day today.
Tomorrow is a day off from the gym.
See you Thursday!!
Today’s workout tackled the upper body. I took a day off from Cardio and Legs since I’ve hit Cardio 5 days in a row and just finished 2 leg days. Today’s workout is below:
Lower Back Extensions: 210×10; 230×10; 250×10
Seated Rows: 100×10; 120×10; 140×10
Wide Grip Pulldowns: 100×10; 120×10; 140×10
Flat Bench: Warmup: 70×20; 90×15; 110×12; Work: 130×10; 160×10; 160×10
Incline Bench: 110×10; 130×10; 150×10
Military Press Machine: 110×10; 110×10; 110×10
Behind back cable Curls: 10×10; 20×10; 25×10
Curl machine: 45×10; 60×10; 75×10
Triceps machine: 50×10; 70×10; 90×10; 90×10; 70×10; 50×10; 50×10
That’s it for today folks!
Tomorrow I’m taking a day off to recover from the week and will be back at it on Monday!
See you then!
Today’s workout was a makeup of some exercises I couldn’t get in yesterday’s workout due to a pre-planned visit by some friends. Interestingly, I forgot my iPhone at home today and worked out without my “jams”. Needless to say, the workout was terrific.
Chest Press Machine: 90×12; 110×12; 130×12
Dumbbell Press: 55×12; 60×12; 65×12; 70×12; 75×12
Dumbbell Fly: 30×12; 35×12; 40×12; 45×12; 50×12; 45×8
Bench Press: 110×6; 160×6; 180×6
Reverse Bench Press: 110×12; 110×12; 110×12
EZ-Bar Curls: 20×12; 30×12; 40×12; 50×12; 60×12; 50×12; 40×12; 30×12; 20×20
Leg Raises (Bench) x12; x12; x12
Leg Extension and Crunch x12; x12; x12
20 minutes Treadmill, Hill Program, Level 5
See you tomorrow for Back Day!
My sister was in town for a few days, so I took some time off from the gym to hang out. I hope everyone’s weekend was awesome!
Chest press machine: 70×20; 90×15; 110×10; 130×6; 150×6; 170×6; 190×6; 210×5; 190×6; 170×6; 150×13; 130×20; 110×20;
Crunch machine: 70×20; 90×20; 110×20; 130×18; 110×20; 90×20; 70×20
Peck deck: 70×6; 90×6; 110×6; 130×6; 150×6; 170×6; 190×6; 170×6; 150×6; 130×6; 110×6; 90×6; 70×50
Today was a pyramid day using the machines. Machines make it pretty easy to utilize a pyramid technique because it is so quick to move a pin. Each set was separated by a 1-minute rest. I took 2-3 minutes of rest between sets.
Tomorrow I’ll be adding a 20-minute cardio session. This will continue daily to help me achieve my 15% body fat goal by January 24, 2018.
See you tomorrow!!
One of the things I’d like to talk about today is incorporating your workout into your life. My life is pretty easy. I’m retired and my schedule is my own, so I can pretty much head to the gym at my leisure. That being said, I typically go to the gym first thing in the morning because I know myself. If I don’t head to the gym first thing, it is highly likely I won’t go.
When I was working I hit the gym in the morning before work or in the evening after work. There are advantages to both. You’ll have to figure out which one aligns with your schedule the best. I know some folks who used their lunchtime for a gym workout, but I found it to be too tough, particularly when you have to wash up when you’re done. The key is to find a time of the day, free of interruptions that you can live with for the long term. If your workout schedule is not sustainable you’ll end up quitting or putting it off.
Know yourself, know what you’re capable of, and start there. Consistently hitting the gym and knocking out your workout routine will get results.
Today’s Workout (Chest & Abs)
Incline Barbell Bench Press: warmup 115×10; 125×10
Working sets: 135×6; 145×6; 155×6
Incline Dumbbell Bench Press: 50×6; 55×6; 60×6
Flat Barbell Bench Press: 155×6; 165×6; 170
Face Pull: 52.5×10; 57.5×10; 62.5×10
Crunch Machine:120×10; 130×10; 140×10
Lying Leg Raise: x14; x14; x14
Decline Crunch: Elevation 4; x14; x14; x14
As you can see above, I’m still moving up in weight and will continue until I plateau. What I mean by plateau is when I cannot get up 6 reps. When I hit that weight, I’ll stick there until I can do all of my working sets at 6 reps with good form. Obviously, this is a judgment call. Be honest with yourself. If you progress too quickly, you’ll probably start cheating on form or range of motion. If you cheat by not progressing, you won’t get the results you are seeking. Increasing weight means you are gaining muscle even if you cannot see it in the mirror. Subsequently, the goal of your weight lifting routine is to continue to increase the weight!!
See you tomorrow!
Today’s workout only had three different exercises, but boy, it was a tough one!
Drop sets are really taxing, primarily because they do not allow any rest between sets, other than adjusting the weights. Today we did triple drop sets for the Butterfly, Chest Press Machine, and Incline Dumbbell Presses. This really wore me out. Subsequently, I’ll be doing two separate cardio workouts separately. I just didn’t have the juice to do a cardio session after the weights. This leads me to another topic called “instinctive exercise”.
The Instinctive Training Principle
The Instinctive Training Principle was initially coined by Joe Wieder (Giese, 2005). This principle recommends that you “listen” to your body as you exercise. For most of us, we rely on others to provide us a workout routine. We take the routine, write it down in a workout log, and we go to the gym to knock it out. The same follows for our supplementation and the food we ingest. What I’ve learned over the years is that each one of us is an individual. Some supplements will work as advertised, while others won’t. The same goes for what you eat and what exercise routines you follow.
What does this mean? It means you are being honest with yourself. If you are doing an exercise and your routine dictates that you do so many reps, do you stop when you are at the peak of the number it recommends, or do you keep going until YOU hit failure? This is the key. Don’t let a routine dictate what you do; use the routine you are following as a guide. This principle can work the other way as well. If you are supposed to hit so many reps and you can’t get there, no problem, get as many reps as you can, drop the weight for the next set and try again.
Here’s another example. Based on your individual biomechanics, there may be exercises that just don’t work for you. For me, because of my back surgery, I’ve lost a lot of flexibility in my lower back. This means that my biomechanics no longer allow me to do really deep Squats. Because I have some nerve damage in my left leg, it also has affected my ability to do Lunges (my balance is way off because of the atrophy experienced in my left leg. Does this stop me? No. I merely have to adjust the exercises in a routine and adapt them to my personal biomechanics. Hence, I do assisted lunges by balancing using a bar or something to grab onto. I also use knee wraps to further stabilize my balance to avoid injury.
Well, that endeth the lesson today. My workout is below:
Butterfly warm up 90×10; 110×10
Triple Drop Sets: 125×10; 120×10; 115×10; 110×10 (no rest between sets)
Triple Drop Sets: 120×10; 115×10; 110×10; 105×10 (no rest between sets)
Triple Drop Sets: 115×10; 110×10; 105×10; 100×10 (no rest between sets)
Machine Chest Press
Triple Drop Sets: 105×10; 100×10; 95×10; 90×10 (no rest between sets)
Triple Drop Sets: 100×10; 95×10; 90×10; 85×10 (no rest between sets)
Triple Drop Sets: 95×10; 90×10; 85×10; 80×10 (no rest between sets)
Incline Dumbbell Press
Triple Drop Sets: 50×10; 45×10; 40×10; 35×10 (no rest between sets)
Triple Drop Sets: 45×10; 40×10; 35×10; 30×10 (no rest between sets)
Triple Drop Sets: 40×10; 35×10; 30×10; 25×10 (no rest between sets)
Twisters 20×150; 20×150
Cardio 2 x 20 minutes Elliptical (Note: these are not done yet. These will be done in separate workouts later today).
I hope everyone’s Thursday is going well!
See you tomorrow.
Note: I recommend visiting this link and reading this article–it’s terrific.
Chest and Triceps
Just started a second gym membership, since the one I currently use won’t be available if I travel. The membership is Planet Fitness. Not a bad gym. There’s one in my town, one 5 minutes from my sister’s house, and 20 minutes from my brother’s house. Now, I have ZERO excuses for missing a workout. Another bonus is both gyms are open 24 hours a day–sweet!!
|20 minutes cardio|
|Dumbbell press 50×10; 55×10; 60×10; 65×10;|
|Dumbbell fly 40×10; 45×10; 50×10; 55×10|
|Triceps pushdown rope 60×10; 70×10; 85×7; 70×6; 60x 6; 50×6 (drop)|
|Reverse grip triceps pushdown 40×10; 50×10; 55×10; 50×7 (drop)|
|Cable cross over high pulley 20×10; 30×10; 35×10; 30×8 (drop)|
|Cable flys 90×10; 110×10; 130×10; 110×10 (drop)|
|Giant set 3×7 reps (all exercises below)|
|Head crusher 30×7; 40×7; 50×7|
|Skull crusher 30×7; 40×7; 50×7|
|Rocker 30×7; 40×7; 50×7|
|20 minutes cardio|
See you tomorrow for my rest day! (only 2 cardio sessions)
Hi, all! I had a great weekend at a religious retreat and can’t tell you how enjoyable it was. Anyways, I’m back in the saddle in the gym. The workout I’ve finally decided on is Kris Gethin’s 12-week transformation. Kris is the CEO of Kaged Muscle. He is also a trainer on Bodybuilding.com.
Anyways, there are quite a few differences to Kris’s regimen, compared to Jim Stoppani. First, Kris has you do two cardio sessions of 20 minutes every day of the week. On lifting days, you’ll do a leg day, a chest and triceps day, a back and biceps day, and a shoulder, calve, and abdomen day. Today was Chest and Triceps.
My format is going to be different as I moved to a handwritten system in the gym because the apps I was using kept failing to record my data. Anyways, here you go!!
Cardio – 20 minutes treadmill
Chest and Triceps
Dumbbell Fly – 30 x 10; 40 x 10; 45 x 10; 50 x 10 (three sets)
Incline Fly – 45 x 15 (two sets)
Straight Arm Pullover – 40 x 12 (two sets)
Triceps pushdown with rope attachment – 57.5 x 12; 65 x 12; 65 x 12
Cable Lying Triceps Extension – 35 x 12; 42.5 x 12; 50 x 12
Standing Dumbbell Triceps Extension – 40 x 12; 45 x 12; 50 x 12
Cardio eliptical (home gym) at 7 pm tonight EST
Tomorrow we’ll only be doing cardio (weight lifting day off).
See you then!