12/16/2014
Cardio Day
Back was really sore from Yesterday so I walked for 10 minutes on the treadmill and then did the recumbant bike for 25 minutes. 6.5 miles (no HIIT)
12/19/2014
Squat 5X5 185lbs
Bench press 225lbs 5X5
Bent over barbell row 185lbs 5X5
Barbell shruggs 275lbs 3X12
Tricep cable pushdowns
2X10
Dips (body weight) 2X10
Barbell Bicep Curls 3X10
Dumbbell Hammer curls 2X10
Ab cable crunches 2X12
LMAO, right after I eat this chilli dog......Good for you logging your workouts. And lofty workouts they are.
Unfortunately, I don't have surgery till March. But, I am getting back into the gym now. I signed up for the 'color run' with a coworker in May of 2015. Which means I need to be in good running condition PRIOR to my surgery so that the few weeks I'm down don't interfere with my ability to pull off a 5k eight weeks after surgery. Me and my bright ideas. Wish me luck.
12/22/2014
Back was really sore today so I skipped Deadlift and did machine rows.
WARMUP 10 min on treadmil walking
Standing Military barbell press (warm up) 5X5 145lbs
Machine Seated rows 5X5 145lbs
Close Grip Bench press 5X8 185lbs
Standing Barbell Bicep Curls 5X8 75lbs
Lateral Dumbbell raises
2X10 25lb dumbbells
Face Pulls 2X10 150lbs
Cable Rope Pulldown ab crunches 2X12150lbs (super set these with the face pulls)
missed logging a few of my workouts over the holiday so I won't bother with doing that now.. I'll just start logging again with today's.
Squat
*warmup*
5x5 205lbs
Barbell Bench Press
*warmup*
5X5 225lbs
Machine Rows
3X8 185lbs
Bodyweight Dips
2X10
Barbell Shruggs
5X5 275lbs
Stading Barbell Curls
3X8.. I Superset these with Tricep V bar press downs 3X8 180lbs
Hammer Curls
35lb dumbbells 2x8
12/31/2014
Deadlift
*warmup*
3X5 225lbs... I really don't know why I did 3 sets. I was supposed to only do one set but my mind was focused on something else so I did 3 sets before I realized it.
Standing Military barbell press
5X5 145lb
Bent over barbell rows
3X8 145lbs
Close Grip Bench press
3X8 205lbs
Standing Barbell Curls (ez curl bar)
3X8 75lbs
Upright Barbell rows
2X8 95lbs
Hammer Curls
2X8 (35lb dumbbells)
Face pulls
2x8 150lbs
01/05/2015
Wide Stance Squat
*warmup*
5X5 235lbs
Bench press
*warmup*
5X5 235lbs
T-Bar Rows
3X8 205lbs
Shrugs
4X12 225lbs, 295lbs,295lbs,295lbs
Standing Barbell Bicep Curls (superset w/V bar Tricep pushdowns)
3X8 75lbs/3X10 200lbs
Hammer Curls
2X8 35lb dumbbells
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