Jan 20, 2011 - If there is no Blood, Then it was not a Workout!!!

Today was a later workout but at least I was able to get one in without procrastination. I did not deviate much from yesterdays workout;

Treadmill - 1.2 miles - Twenty-one minutes

Trecumbent bike - Ten minutes

I felt pretty good about today on the treadmill but once I got the bike I felt the pain come back. Let us see how tomorrow pans out for me.

"The Spirit of self-help is the root of all genuine growth in the individual"

- Samuel Smiles

Paul Brundage

Jan 19, 2011 - That was a lot of Poundage!!

I started slow since I am trying to get back into the groove of working out, since I have an abundance amount of free time on my hands. Also, I am being mindful of my surgery that I had during Christmas break. This is what my first start to a new beginning looked like;

Tread Mill - 1 mile walk - seventeenish minutes

quick break then back to the grind

Then 2 miles on a recumbent bike - twentyish minutes

The whole point of the work out was to get motivated. I have not been an active exercise person in a long time, five years maybe, that is a lot of poundage gained. Also, like I said I wanted to start slow, lite. I would have lasted longer but I was feeling a bit of pain from the surgery, so I called in the towel. Hopefully by the constant going back to the rec. center I will be able to not feel pain anymore.

"As long as a person doesn't admit he's defeated, he is not defeated - he's just a little behind and isn't through fighting"

- Darrell Royal

16 JAN Workout

CHEST: No dumbbells todays, just regular bench (which I suck at) and machines

Normal Warm-up

Mega Set 1: 4x Sets 
- Bench Press
     - Reps: 10, 7, 6, 5 (on the last set I got stuck, not easy sitting up and moving over 200 lbs off of you when you're tired, but that's what you get for doing arms the day before and not having a spotter .. lesson learned)
     - Weight: 135, 185, 185, 205
- Dumbbell fly
     - Reps:  12, 10, 10, 10
     - Weight: 25, 30, 35, 35 (weight in each hand)

MS2: 3x Sets
- Incline Bench
     - Reps: 10, 8, 7 
     - Weight: 135, 155, 155
- Dumbbell Overhead Pull
     - Reps: 10, 10, 10 
     - Weight: 65, 75, 85

MS3: 3x Sets
- Hammer Strength Machine Bench Press (starting weight is 18 lbs, not included in weight below)
     - Reps: 10, 8, 6
     - Weight: 140, 180, 200 (total free weight put on, would be 45 & 25 plates on each side for 1st set)
- Hammer Strength Machine Decline (starting weight is 6 lbs I believe)
     - Reps: 10, 7, 6 
     - Weight: 180, 230, 230 (total)

S4: 2x Sets (focussed on stretching out without gripping too tightly, preferably with the palms wide open)
- Cable Fly
     - Reps: 10, 10, 10
     - Weight: 22, 27, 32 (per arm)

15 Jan Workout

ARMS: (no creatine taken today ... starting a dry period on that)

Normal Warm-up

Super Set 1: 4x Sets (super sets are doing 2x or more exercises right after each other on different muscles)
- Standing dumbbell curl, palms facing out, changing to to hammer and pause half way
     - Weight: 35, 45, 55, 60

     - Reps: 10, 10, 8, 6
- Triceps Press
     - W: 60, 70, 75, 80

     - R: 10, 10, 10, 10

SS2: 3x Sets
- Standing barbell curl
     - W: 75, 95, 105

     - R: 10, 8, 8
- Skull Crusher
     - W: same as above

     - R: 10, 10, 8

SS3: 3x Sets
- Cable Isolated Curl (quick curls)
     - W: 27, 32, 37

     - R: 10, 10, 8
- Tricep Pull-down
     - W: 67, 77, 87

     - R: 10, 10, 8

SS4: 3x Sets
- Lifetime Fitness Machine Preacher Curl 2x Arm
     - 5 Reps each set @ 140, 150, 155
- Lifetime Fitness Machine Isolation Preacher Curl 1x Arm
     - 6 Reps each set @ 40, 50, 55

8 JAN

Couldn't post for a while because of work .. but here is last Saturday's workout.

SHOULDERs: 

Normal Warm-up

Mega Set 1: 4x Sets 
- Dumbbell shoulder press
     - Reps: 12, 10, 10, 8
     - Weight: 45, 50, 55, 60
- Straight Arm Front Raises
     - Reps: 10, 10, 10, 10
     - Weight: 20, 20, 20, 25

MS2: 3x Sets
- Upright Barbell Row
     - Reps: 10, 10, 10
     - Weight: 67, 82, 97
- Standing Low-Pulley Deltoid Raise
     - Reps: 10, 10, 10 
     - Weight: 17, 22, 22

MS3: 3x Sets
- Standing Military Press
     - Reps: 8, 8, 6
     - Weight: 135, 135, 135
- Hammer Strength Shoulder Press
     - Reps: 10, 8, 7
     - Weight: 160, 200, 220

7 JAN

A cold and foot injury have kept me from the gym ... we'll see what happens tomorrow.

6 JAN Workouts

Morning PT:
- 1/2 mi run, 3x AB sets, 3/4 mi run, 3x AB sets, 1/4 mi run, 2x AB sets, 1 mi run


- 1x AB set was comprised of:
     - 15 elevated sit-ups
     - 20 reg sit-ups
     - 6 leg raises to the bar

* * * * * * * * * * * * * * * *

Evening Workout

BACK: 

Normal Warm-up

Mega Set 1: 4x Sets 
- Straight Arm LAT push down
     - Reps: 15, 15, 15, 15
     - Weight: 25, 40, 40, 40- Seated Cable Row
     - Reps: 12, 12, 10, 10
     - Weight: 67, 77, 87, 97 (that's the max weight)
- LAT Pulldown
     - Reps:  12, 10, 10, 8
     - Weight: 115, 130, 145, 160


MS2: 3x Sets
- Hammer Strength Row (starting weight is 12 lbs, not included below)
     - Reps: 10, 10, 10
     - Weight: 180, 200, 200
- Polish Deadlift (normal deadlift but done with straight legs)
     - Reps: 10, 10, 10 
     - Weight: 135, 135, 135

MS3: 3x Sets
- Reverse Push-up (feet on ground)
     - Reps: 10, 10, 10
- Back Extension with weight in arms
     - Reps: 15, 15, 15
     - Weight: 35, 45, 45