8.27.12 Arms workout with a focus on building a balances between both arms.
Morning walk for 29 minutes & right after walk stretches for 15 minutes.
Evening workout fpr 40 minutes
Total sets with both biceps sets 5.
Total sets with both triceps sets 5.
Total sets with both deltoids sets 4.
Total sets with both forearms sets 4.
Left arm sets 2.
Barbell bicep curls reps 10 lbs 50. (triset) Tricep pulldowns reps 12 lbs plates 3 (triset) Barbell shoulder presses reps 6, lbs 50.
Dumbbells bicep curls reps 10 lbs 40. (triset) Overhead both arms tricep extensions reps 12, lbs 30. (triset) Barbell hang clean without lower body movement. reps 6, lbs 50.
ALT hammer curls reps 8, lbs 50. (superset) Tricep kickbacks reps 12, lbs 20.
8.28.12
Afternoon walk with dad for 35 minutes.
stretches for back and chest.
Lat pulldowns sets 3, reps 10, lbs 5 plates.superset with dumbbell pullovers sets3, reps 10, lbs 40.
Dumbbells shoulder shurgs (hold for 1 second on top and bottom) sets 3, reps 12, lbs 80. superset with barbell bentover rows sets 3, reps 10, lbs 60. Chinups. sets 3, reps 5, lbs body weight.
Ab crunches total reps 50. Leg tucks total reps 50. Bentover twists total reps 50.
Machine chest press. sets 5, reps 10, lbs 4 plates. Chest flyes sets 5, reps 12, lbs 20. 2 more sets of machine chest press. sets2, reps 10 lbs 4plates. pushups sets3, reps 10 lbs bodyweight with low rest.
8.29.12.
Legs
I started with a warm up of Jumping jacks to 10 reps triset hi knees to 10 on each leg triset hi knees with hip twists to 10 on each leg. 3 sets of all of them.
Barbell lunges I used just a 5 pound bar no plates
8.30.12 Racquetball for 2hrs
8.31.12 Racquetball for 3hrs at 5:30 to 8:30pm
When you don't give up, you cannot fail!
Walk for 90mins at 2pm to 3:30pm
Workout at 1am to 2am
Total sets of machine chest press 10.
Machine chest press lbs 4plates, reps 10. superset with barbell bentover at 90D. rows. sets4, reps 15, 15, 12, 12. lbs 50. standing and bent over twists to 10 reps each.
Machine chest press same. superset with lat pulldowns lbs 4plates reps 12, sets3. and Leg tuck set 4 reps 10.
Machine chest press same. superset with pullovers. lbs 40, reps 8, sets 3. ab crunches sets 5, reps 10.
Hang clear press sets 3, reps 5, lbs 50. superset with dumbbell bent over rows. sets 3, reps 10, lbs 60.
barbell bicep curls. sets 3, reps 8. lbs 50. superset side/bent over raises. sets 3, reps 10, lbs 20.
rest 1min
barbell standing wrist curls. sets 2. reps 15.
left arm only
dumbbell bicep curls. sets2 reps 10, lbs20.
dumbbell wrist curls. sets 3 reps 10. lbs 10.
hand grip. sets3, reps to failue.
I feel that my left forearm is dead. My chest is doing good maybe could have hit it harder but I wanted to do some deltoids work. My back needed to hit a lot harder.
9.01.12
Morning workout
a 24minutes body weight only which I felt it in my shoulder and legs the most.
Today was going to be legs, but my hamstrings and calves are still haven't recovery yet. so I did a light legs workout, then did my arms.
Leg curls. sets 3, reps 20, 20, 12, lbs 25. Leg extensions. sets 3, reps 10, lbs 25.
Standing calf raises. sets 2, reps 15, lbs body weight.
Dumbbells bicep curls. sets 3, reps 10, lbs 40. overhead two-arms tricep extensions. sets 3, reps 10. lbs 40.
Free-weight preacher curl. sets 3, reps to failure, lbs 50. this give me a pump in my biceps.
9.02.12
Walk for 30minutes
Evening workout was a back and chest workout, but I was tired so not my best workout.
