8/31/2010 Chest & Tricep Workout

Reverse grip bench press
Incline bench press
Incline flys
Assisted dips
cable cross overs
cable tricep push downs with the straight bar
tricep behind the head
(next time I should add tricep kickbacks)

30 minutes of cardio intervals on the Stair Master

Workout Plan Change

I've gone into a full body split workout, I just can't get all my sets and reps in when I try to combine body parts. Since I decided my entire body is lagging right now, I decided to do a five day workout split.

Not exactly in this order:

- Chest & triceps
- Back & biceps
- Shoulders, abs & Calves
- Legs (Quads)
- legs (Hams, Glutes & Calves)

Abs and calves on cardio days when possible.

Workout 8/26/2010 - Shoulders & Arms Day

Thursday was shoulders and arms day at the gym. It as been a definite challenge to get to the gym by 6:00am.

I had a great workout, I felt really good and had good energy. I just needed more time to complete my full workout. I got in there at 6:20 am which caused me to cut my cardio short, I like to get 3 miles on the treadmill or 30 minutes of cardio intervals in after weight training since my primary goal is burning fat and building muscle.

I'm currently doing 3 sets of 8 - 12 reps on these exercises because my goal is to add muscle and build my upper back, shoulders, chest and arms.

Shoulders / Biceps / Triceps split
Shoulders
1) Smith machine military press
2) Arnold's
3) Cable Upright Rows
4) Machine Lateral Raises
5) Machine Rear Delts

Biceps
1) Bicep Cable Curls
2) Prone Incline Curl (facing the bench)
3) Incline Hammer curl

Triceps
1) Two Arm Overhead Dumb bell Extensions
2) Cable triceps press down
3) Nose breakers (ez curl bar)

2 miles on the treadmill

Quick Leg Circuit Workout - Friday 8/27/2010

I woke up early at 3:50 am and was awake for a bit, then went back to sleep and woke up at 5:30 am!! I'm supposed to be walking out the door at 5:45 am on my way to the gym. I went late anyways because out of pure determination. I'm working on establishing a habit.

My workout was short because I was short on time. I did a light leg circuit workout using the Smith Machine and a bench.

I did light weight, high rep squats and lunges on the Smith machine and step ups on the bench between sets. That combo really got my heart rate up and I had a good sweat.

I also worked my lower abs using the bench then it was time to get out of there! I was there about 30 minutes which was better than sitting at home pouting because I woke up late. I'll make up for my missed full leeg workout workout on Sunday.

I have to get my subconscious mind to realize that I'm not playing now, my workouts are serious business!