Chest/Cardio

After taking a couple of days off from the gym I was excited and ready to get back in there today.  Ron and I had a great chest workout this morning.  Over the weekend I got the new Reebox Reeflex running shoes and tried them out for the first time today after chest.  They are awesome shoes.  Later on this afternoon I'm heading back up there for some heavy bag work along with abs and some jump rope.

1. Incline DB Press - 4x15,12,10,8
2. Flat Barbell Press w/Chains - 4x12,11,8,6
3. Pec Dec - 3x12
4. Incline Barbell Press (light weight slow and controlled on the negative pause for 2 seconds at the bottom) superset DB Pullovers - 3x10-15
5. Treadmill Run - 2.6 miles 20 minutes

Back/Forearm/Calve/Heavy Bag/Cardio

Yesterday I was able to run for my cardio.  I have not been able to run or train legs in over a month now.  It's shocking to me how quick you start to regress when you are not able to do something.  I ran for 20 minutes on level 6.5 then walked for 5 minutes then finished off with 5 minutes on 7.0.  I'm definitely looking forward to getting my heart and lungs back into the condition they were in before this injury came about and outdoor runs.  Today had a great back workout and afterward I hit the heavy bag for the first time in a long time.  This weekend I'll be filming a descriptive video on a few new exercises I've been doing.

1. Wide grip pulldowns - 4x20,15,12,12 one drop set on last set for 12
2. Supported T-Bar rows - 4x15,12,12,10, on drop set on last set for 10
3. Reverse grip pulldowns superset behind the neck wide grip pulldowns - 3x12
4. standing db rows superset one arm standing pec dec row - 3x12
5. standing straight bar pulldowns giant set - standing calve raise,reverse grip straight bar curls, behind standing wrist curls - 3x12-20
6. heavy bag - 5x 1 min
7. jump rope - 5 minutes
8. dog walk 25 minutes

Arms/Cardio

1. Straight bar pressdowns - 4x30,20,15,12
2. seated db overhead ext - 3x12
3. skullcrushers - 3x12
4. vbar pushdowns - 3x15-20
5. seated db curl - 3x20,15,12
6. standing barbell curl - 3x12
7. standing db hammer curl - 3x12
8. reverse grip straight bar cable curl - 3x30,20,15
9. walk on incline for 30 minutes

Chest/Calves/Cardio

Since enjoying a good amount of delicious food yesterday at my client Kitty's house with her family I decided to go higher volume than I normally do.  From the very first set my chest started filling up with blood quick.  Both Ron and I both had a very good workout.

1. Incline Barbell Press w/ chains - 3x15,10,8, 1 set of negatives
2. Flat DB Press - 3x10-15 one drop set on last set
3. Cable Fly - 4x12-15 one drop set on last set
4. DB Pullovers - 3x15
5. Flat Hammer Strength press - 3x12-15 one drop set on last set
6. Seated Calve Raise - 3x20
7. Leg Press calve machine - 3x20
8. Walk on Incline - 30 minutes

Back/Forearm/Calve/Cardio

1. Wide Grip Pull downs - 4x8-12
2. Reverse grip cambered rows - 3x12-15
3. Narrow Grip Pulldowns  superset row machine - 3x12 one drop set each
4. standing db rows superset standing pulldowns - 3x12
5. hyper ext  triset reverse grip wrist curls and seated leg press machine calve raise - 3x15-20
6. stair climber - 20 minutes (2 minutes low intensity 3 minutes high intensity intervals)

Arms

1. Rope Pressdowns - 4x10-20
2. Straight bar Skullcrushers - 3x12 one drop set of 20 on the last set
3. Seated cambered bar over head ext - 3x10-12
4. Reverse Grip pressdowns - 2x12
5. Overhand grip pressdowns - 2x12
6. Preacher curl machine - 4x12-20
7. Incline DB Curls - 3x12
8. Standing Close grip cambered bar cable curl superset standing concentration db curl 3x12-15
9. cable reverse grip curls superset straight bar reverse grip curls 2x10-12

Chest/Calve/Ab

It feels good to feel good!  Finally feeling like myself again since I've been taking allergy medicine.  Had one of my best chest workouts in I don't even know how long.  For the past weeks I've been lethargic, weak, and non motivated because my workouts have been suffering.  Today Ron and I trained chest, calves and abs.  It was the first time I've used chains on the bar and it felt great.  I'm doing some cardio later on this afternoon in between clients.

1. Barbell Flat Bench Press w/ Chains - 12,6,15,4,12
2. Incline DB Fly - 3x12 one drop set on last set
3. slight incline smith machine press - 3x12,10,6 one drop set on last set
4. Pec Dec - 3x12-15
5. Standing Calve raise superset lying leg floor weighted raises - 3x15 on calve and 3x30,30,20 ab

Yesterday & Today’s workouts

After having to take 2 days off from the gym from allergies kicking my ass and I've been too stubborn to take anything (I am going to have to start taking something today)  I was able to get some good workouts in yesterday and today.  Ron and I hit some shoulders yesterday then some arms this morning along with one of my clients Andy.

Friday - Shoulders:

1. Standing DB Lateral Raises - 4x20-12
2. Clean and Press - 4x10-12
3. Standing One arm Cable lateral raise superset standing DB overhead press - 3x12
4. Cambered bar front raise superset upright row - 3x10-12
5. shrug machine - 3x12-15

Saturday - Arms:

1. Preacher close grip curls superset dips - 3x10-12
2. Hammer DB Curls superset skullcrushers - 3x12
3. straight bar curls superset close grip press - 3x10-12 2 dropsets on last set of each exercise
4. high cable one arm curl superset rope pressdowns - 3x12-15
5. seated barbell half curls superset one arm overhead ext - 2x10-12

Back/Bicep/Calve

1. Reverse Grip barbell rows - 4x10-12 one drop set
2. Narrow grip pulldowns (chest on incline bench) - 4x12
3. DB Rows knee on bench - 3x10
4. Reverse Grip pulldowns superset Row Machine - 3x12-15
5. Cable behind the neck seated curls - 3x15-20
6. Close grip cambered bar curls - 3x12
7. one arm preacher db curls - 3x12
8. leg press calve raises - 3x20

Cardio was done this morning. 30 minutes on the elliptical.  This will be the last week I keep my split as this.  Next week I'll be switching things up.  I'll be giving more time in between training chest and back.  Hopefully be able to train legs next week as well knee is still not feeling good.  My split starting next week will be:

1. Chest
2. Arms
3. Off
4. Back
5. Shoulders
6. Legs

Chest/Tricep/Cardio

After taking 4 full days off from the gym to give my body a much needed break I was excited to get back in there today and hit chest.  The only exercise that I've done the past 4 days has been a few dog walks.  My right knee is still bothering me so I was not able to do part 3 of my suggested 3 day split routine video.  Depending on how it feels this weekend will determine if I will film.  I got a very full pump today but I can tell that I'm out of shape cardio wise since I havn't been hitting it like I used to. Today I tried a new technique that I've never used before on a couple of my exercises.  It's time under tension.  It's a shorter rep range with no lock out which keeps the muscle under constant tension through the whole set.  It's definitely a different feeling but I'm going to start incorporating it into my daily workouts.

1. Incline Barbell Press - 4x12-4
2. Incline DB Press - 3x10-12
3. Flat Barbell press - 3x8-12
4. Flat Machine Press - 3x15-20
5. Pec Dec - 3x15
6. DB Kickbacks - 3x12
7. Cable pressdowns - 3x12
8. Skullcrushers superset close grip press - 2x12-20
9. Stair Climber - 30 minutes