Tweet45 min stationary bike

Low pulley curls
20x10
25x10
30x10
35x8

Triceps reverse
30x10
35x10
40x10
42x8

Standing dumbbell curls
15x10
18x10
20x10
22x8

Spider curls
15x10
18x10
20x10
22x8 (that's 2 more reps than to last week)

Triceps kickbacks
15x10
18x10
20x8
22x8

Triceps dumbbell extensions
22x10
26x10
31x10
35xx8

250 abs

Tweet45 min stationary bike

I did 2 exercises per muscle, 3 sets of 10 reps, in 3 rotations without rest (light weights)

Shoulder Press
40x10
50x10
60x10

Shrugs (I used the chest press machine to do them)
50x10
65x10
75x10

Standing dumbbell curls
13x10
15x10
18x10

Hammer curls
18x10
20x10
22x10

Lat pulldowns
45x10
50x10
55x10

Bent over dumbbell rows
26x10
31x10
35x10

Triceps pressdowns
30x10
35x10
40x10

Triceps dips (between two benches)
10
10
10

Bodyweight squats
10
10
10

Horizontal leg press
90x10
115x10
140x10

TweetWalking - 4,2 miles

Lat pulldowns
50x10
60x10
65x8
70x6

Reverse grip lat pulldowns
55x10
65x10
65x10
70x8

Bent over dumbbell rows
26x10
31x10
35x8
40x8

100 bodyweight squats

TweetBrisk walking 5 miles

Dumbbell curls
15x10
18x10
20x8
22x6

Triceps reverse
25x10
30x10
35x8
40x8

Low pulley curls
20x10
25x10
30x8
35x6

Triceps dumbbell extensions
26x10
31x10
35x8
40x6

Spider curls
13x10
15x10
18x8
20x8

Triceps kickbacks
15x10
18x10
20x8
22x6

TweetI worked a crazy shift yesterday ... 7AM-midnight. The boss told me to take today off because I'm gonna work all week-end.

Stationary bike 45 min

Flat press
50x10
55x10
65x10
70x8

100 body weight squats

Peck deck
35x10
45x10
55x8
65x6

20 (assisted) pullups

12 min arm bicycle
250 abs

Tweet45 min stationary bike

Smith machine
45x10
60x10
75x8
79x6

Biceps curls (curling machine)
22x10
33x10
44x8
55x6

Cable crossovers
20x10
25x10
30x8
35x8

Spider curls
13x10
15x10
18x8

Vertical press
45x10
55x10
65x10
75x8

EZ bar curls
11x10
17x10
22x8
27x8

TweetI worked a long shift yesterday (7AM-11:30PM) and slept 6 hours.

15 min HIIT arm bicycle
12 min HIIT stationary bike

30 assisted pull ups

Biceps

Standing Dumbbell curls
13x10
15x10
18x10
20x10

low pulley curls
44x10
44x10
44x8
44x8

Spider curls
13x10
15x10
18x10
20x10

350 abs

Tweet30 min treadmill

Smith Machine (flat)
44x10
66x10
79x10
88x8

Seated rows
66x10
88x10
110x10
132x8

Cable crossovers
25x10
30x10
35x10
40x8

Lat pulldowns
66x10
88x10
99x10
110x8

Chest incline
50x10
55x10
65x10
75x8

One arm rows
20x10
30x10
40x10
45x10

Hyperextensions
4 sets of 15

Tweet10' treadmill
10' arm bicycle
10' stationary bike

Assisted pull ups
25, 25, 25

Push ups
25, 25, 25

Squats
100

300 abs

Tweet2 miles walk
12 min HIIT arm bicycle

Military press (machine)
30x10
35x10
40x8
45x6

Seated dumbbell press
15x10
18x10
20x10
22x8

Rear delt flys
15x10
18x10
20x10
22x8

Shrugs
22x10
26x10
30x8
35x8

One arm lateral raises
15x10
18x10
20x8
22x8

I was feeling a bit dizzy and tired today. I'm gonna take at least one day off.

Tweet1.40 mile in 30 min (treadmill 10% incline)

followed by 10 sets of

- 5 pull ups
- 10 reps on the Smith machine (65 lbs)
- 10 clean and press (40lbs)
- 15 reps horizontal press (115 lbs)

in 17 minutes

200 abs

TweetWarm up: 1.4 mile walk in 24 minutes

prisoner squats
pull ups
cable crossovers (max weight 35lbs)
lateral raises (max weight 44lbs)
horizontal leg press (max weight 176lbs)
hanging leg raises
pike sit ups
clean & press (40lbs)
hyperextensions
peck deck (max weight 77lbs)

10 reps of each exercise in 3 rotations without rest (300 reps)

4 minutes per round for the first two, 4.16 minutes for the last one - total body workout 12.16 minutes

Cool down: 32 min brisk walk back home (1.82 mile)

TweetI wasn't feeling well this morning, so I took it easy.

Treadmill 10'

50 pull ups
100 push ups
150 lunges (75 each leg)
Wall squats 3 minutes

I hope that the sinus infection will subside and that I'll be able to hit the gym tomorrow