TweetMonday July 12th, 2010

I have decided to change the way I train a bit. From today, I will do higher reps with lighter weights for a while.

Single arm lateral raises
11x20
13x15
15x15
18x12

Triceps Pushdowns (Rope)
50x20
60x15
70x12
75x12

Shoulder Press (machine)
33x20
44x20
55x15
66x12

Triceps Extensions
50x20
60x15
70x15
75x12

Frontal Plate Raises
11x20
13x15
15x15

Dips
4 sets of 20 reps

Db Shrugs
22x20
26x20
31x15
35x15

TweetI haven't been feeling well the last couple of days (liver pain). When I got up this morning, I thought it might be a good thing to skip the breakfast shake and hit the gym on an empty stomach.

Tuesday July 13th, 2010

Lat pulldowns to the front
66x20
77x15
88x12
99x10

One arm rows
22x20
33x15
44x15
55x12

Seated Rows
66x20
77x20
88x15
99x15

Hyperextensions
4 sets of 15 reps (with a 22lbs plate)

250 abs

I might go back to the gym later for half an hour cardio (depending on how I feel).

TweetSmith Machine Flat
44x20
80x15
84x15
88x15

Vertical Press
88x15
110x15
132x15
154x15

Incline Press
20x15
25x15
30x15
35x12

Cable Crossovers
25x15
30x15
35x12
40x10

TweetThursday July 15th, 2010

20 min stationary bike
Abductors/Adductors
Seated calves
300 abs

TweetFriday July 16th, 2010

AM
10 min stationary bike

EZ Bar Curls
16x20
22x15
27x15
33x15

Tricep Kickbacks
13x20
18x15
20x15
22x15

Curling Machine
33x20
44x20
55x15
66x15

Tricep Reverse
55x20
66x10
77x15
88x12

High Pulley Curls
20x15
25x15
30x15
35x10

Dips
4 sets of 20 reps

Hammer Curls
18x20
22x15
26x15

PM
30 min stationary bike (Level 4, 6 miles, 188 calories).
Didn't want to force on the knee ...

TweetSaturday July 17th, 2010

300 reps day ... Gotta love those!

Prisoner Squats
Cable Crossovers (20,25,30lbs)
Lateral Raises (44,50,55)
Horizontal Leg Press (154,176,198)
Hanging Leg Raises
Pike Sit-Ups
Push Ups
Hyperextensions
Clean & Press (44,53,57)

in 3 rotations without rest.
I hadn't done legs in +/- 4 weeks but didn't feel any pain when doing the horizontal leg press today.

PM
20 min HIIT cardio

TweetSunday July 18th, 2010

20 min HIIT cardio

Seated db press
18x20
20x15
22x12
26x10

Single arm lateral raises
15x20
18x15
22x12
24x12

Db Shrugs
24x20
26x15
31x15
35x12

Upright Rows
50x20
60x15
65x15
70x12

Rear Delt Flys
4 sets of 20 reps 22lbs

TweetMonday July 19th, 2010

I was feeling a bit lightheaded by the time I hit the gym today (didn't eat anything except a light breakfast).

I decided to lift a bit differently and go from "heavy" to light

10 min stationary bike

Lat pulldowns to the front (narrow grip)
110x8
99x10
88x12
77x15

Seated Rows
121x10
110x12
99x12
88x12

One Arm Rows
66x10
55x12
44x12
33x15

Hyperextensions (with a 22lbs plate)
12
12
10
10

TweetAs you know, I took a break from the gym while in NYC last week and even though I was jetlagged today, I hit the gym for a light workout.

10 min stationary bike

Smith machine press
44x20
66x15
75x12
79x10

Cable Crossovers
20x20
25x15
30x12
35x10

Incline Press
44x20
55x15
66x12
77x10

Pec Deck
44x20
55x15
66x12

300 abs

TweetThe long flight f***** up my back but I hit the gym earlier. I wish my chiro was back from his vacation, I need him to put everything back in place.

Tuesday August 10th, 2010

AM: 30 min stationary bike on an empty stomach

PM:

Seated Rows
66x20
77x15
88x12
99x10

High Pulls
110x12
132x12
143x10

One Arm Rows
22x20
44x15
66x10

Lat Pulldowns to the Front
66x15
77x12
88x12

Tweet15 min stationary bike
15 min treadmill (15% incline)

One arm lateral raises
13x12
18x12
22x12
24x10

Seated db press
18x12
20x12
22x12
26x4

Upright rows (wide grip)
40x12
50x12
60x10
65x8

Db shrugs
26x15
31x12
35x12

Face Pulls
22x10
33x10
33x10

TweetMonday August 23rd, 2010

15 min stationary bike

Smith Machine Flat Press
44x20
66x15
88x15

Incline Press
50x20
55x15
66x12
77x8

Cable Crossovers
25x15
30x12
35x10

Pec Deck
44x15
55x12
66x8

TweetSingle arm high pulley curl
15x20
20x15
25x15
30x12

Triceps Pushdowns
50x15
60x15
65x15
70x15

Alternate Db Curls
13x12
18x10
22x10

Tris Extensions (rope)
40x15
50x12
60x12

Curling Machine
33x15
44x15
55x12
66x8

Tris Reverse
60x15
65x12
75x15
80x12

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