Shoulders

1. Seated Military Press - 2 warm up sets, 3x10 one drop set on the last set
2. giant set of standing db laterals - 2x 25,15,10,8
3. barbell front raises - 3x12-15
4. standing one arm cable lateral raise - 3x12

This was my shoulder workout from yesterday afternoon.

Back/Tricep/Calve

1. Reverse Grip pull downs  - 2 warm ups for 15 reps, 4x10-12
2. Behind the neck pull downs - 4x10-12
3. Narrow grip pull downs done with chest on incline bench - 4x12
4. Tbar rows - 3x12
5. Standing DB Row superset Rope Pulldowns - 3x12
6. Skull crushers - 4x12
7. Rope pressdowns superset seated calve raise - 4x12
8. Reverse grip one arm pushdown - 2x15

Exercise number 3 was the first time I tried this technique and it felt great.  It hits your back at a totally different angle.  Give it a try in your next back workout!

Chest/Bicep/Cardio

1. Incline Barbell Press - 4x6-12 one drop set on last set. paused at bottom of each rep on drop set and really felt the stretch for a couple of seconds
2. Incline Hammer Strength Press - 3x6-12 one drop set on last set did the reps very slow on the negative
3. Incline DB Fly - 3x12 one drop set on last set
4. Decline Hammer strength press - 3x12-15
5. Seated Straight bar curls - 4x12-20 (this is a partical movement)
6. Preacher curl machine - 3x12-15
7. Standing Hammer DB Curl - 2x12
8. Standing reverse cable curls - 3x12-15
9. Stepmill - 25 minutes

Drago - 10 months old

Legs/Cardio

My right knee is still sore so I'm not able to go through my full workouts as I usually would but I still manages to get a decent one in.  I tried to do squats and the first rep I did a felt the minor pain so I didn't do those at all.  This was after leg ext,leg curl, and leg press.  The pain only comes now on a squat movement or lunge movement.  Depending on how it feels into next week I might take a week off from leg training.

1. Bike ride to gym 1.5 miles
2. Leg Ext superset Standing One leg Curl - 4x12-15
3. Leg Press - 5x12-15
4. Stiff Leg Dead lifts superset hip adductors - 3x12-15
5. Standing Calve raise - 3x12-15
6. Stair Climber - 10 min HIIT
7. Bike ride home 1.5 miles

Back/Bicep/Forearm/AB/Cardio

Today was the first day I had used supersets for my whole back workout in a while.  I could definitely tell I hadn't been doing them.  It was very intense and it had me winded from the first two exercises.  It was a great shock to my body today.

1. Reverse Grip Pulldowns superset Seated Row machine - 4x12
2. Overhand Barbell Rows superset Tbar Rows - 3x10-12
3. Deadlifts superset wide grip pull downs - 3x10-15 (last set of deadlifts was 405lb and got it for 4 reps)
4. Hammer curls superset reverse grip barbell curls - 3x10-12
5. Standing one arm high cable curl - 3x20 superset rope crunches 3x20
6. Elliptical 15 minutes

Chest/Tri/Calve/Cardio

1. Incline Barbell Press - 3x10,8,6, then 2 drop sets 4 reps then 8 reps
2. Flat Hammer Strength Press - 4x10,8,6,10
3. Flat DB Fly - 3x12 one drop set on last set 12
4. Cable Fly superset Incline Barbell Press (light and paused for 2 seconds at the bottom and really felt the stretch) 3x12 cable and 3x6-8 on press
5. V-Bar Pressdown superset seated calve raise - 4x12-15
6. Stair climber - HIT 15 minutes

Cardio/Legs/ABS

1. 9:30am - bike ride to and from gym total 3 miles. at gym 20 minutes HIIT cardio stair climber

1. 4:45pm - Leg Press - 3 warm up sets to 20 reps, 3 working sets to 15 reps along with 1 drop set for 10 reps on last set
2. stiff leg dead lifts - 3x12
3. leg ext triset squats and leg press calve ext - 4x12-15
4. Reverse Stationary lunges - 3x12
5. Floor work for abs 10 minutes

Back/Bicep/Ab

1. One Arm Hammer Strength Row - 3x12,10,8 one drop set 20 reps on last set
2. Wide Grip Pulldowns - 3x12 one drop set on last set
3. Reverse Grip Barbell Rows - 4x10-12
4. Standing One Arm DB Row - 3x12
5. Seated Cable Row - 3x12
6. Hammer Strength Preacher Curl - 3x12
7. Standing Barbell Curl - 3x10
8. Concentration curl triset lying weighted leg raises x30, reverse grip straight bar curls

Cardio today was 30 minute dog walk after my first meal.