I am a fitness maniac. At the gym at least once a day, my goal is to build muscle and stay healthy and active every day of the year. No “New Years Resolutions” for me. This is about being in a perpetual state of healthy goodness.
To that end, here is my little area where I will record my training comments each day. Short and sweet, no embellishments.
May 8th, 2015
Workout #1: Another rear delt and upper back day. Did one of my old staple rear delt exercises, the bent over lateral raise, keeping my elbows as far forward as possible. Then, I tried the same exercise but with a barbell. Strange movement, but effective. My heavier sets consisted of high cable rows, again with my elbows up, and finished off with seated cable rows with a long bar, emphasizing my middle upper back. T’was sweet!
Workout #2: Arm day. Decided to start with biceps this time to switch things up. Hammer curls, 4 sets of 10 to 12 reps using progressively heavier weight and pausing for a second or two at the top of the movement. We did these seated, which was a bit different. Then, we giant-settee three movements into one, starting with hammer curls, then traditional dumbbell curls, then “out curls”, where you actually bicep curl the weight out to your sides. Killed the biceps. Then, moved on to triceps, more 4 sets of 10 to 12 reps starting at the dip machine, working my way up to 230b. Close grip incline bench finished out the day.
May 7th, 2015
Workout #1: Legs. Started on the leg press with 90lbs for 12 quick reps, then progressed up to 360lbs for 5 slow reps, ending with 5 to 6 quarter-reps at the top position. Burned like crazy. Proceeded to burn through 5 sets of calf raises on the same leg press machine, then a few quicker sets on the horizontal press. Finished with seated calf reaises. Definitely walking a bit funny right now.
Workout #2: Chest. My wife and I worked chest tonight, doing three different exercises, four sets of 10 to 12 reps. We started at the cable chest press to warm everything up; I went 70 to 80% of my max by the fourth set. Then, we traveled over to the incline bench and kicked out four sets of incline presses. I stopped at 160lbs for 4 reps, then dropped to 80lbs for the remaining 4 reps. Brutal. Lastly, we hit the traditional chest press for four sets, all drop-setted.
May 6th, 2015
Hit traps and rear delts, went mildly heavy and lifted from a bent-forward position to emphasize the meat of the trap rather than standing straight up. Started with 35lb dumbbells and ended with 75lb through 5 sets. Trap machine with 90lb, machine row using a high elbow position to emphasize delts. High volume.