And so it Begins, Again.

Goal: 185 lbs

Workout today:
30 minutes cycling (life cycle machine) average heart rate 127

Incline dumbbell bench press 1 set, 10 reps, 30 lbs, 1 set, 10 reps, 35 lbs, 1 set, 10 reps, 40 lbs

Barbell bench press 1 set, 10 reps, 95 lbs, 1 set, 10 reps, 115 lbs
Cable Fly chest press 3 sets, 10 reps, 45 lbs
One arm cable reverse pull down 1 set, 10 reps, 30 lbs, 2 sets, 9/7 reps, 40 lbs

One arm triceps extensions 1 sets, 7 reps, 20 lbs
Seated dumbbell curls 2 sets, 10 reps, 25 lbs
Preacher curls 1 set, 10 reps, 30 lbs
Front dumbbell raise 2 sets, 8 reps, 15 lbs, 1 set, 6 reps, 15 lbs

5 minute cool- down via stretching.

Opinion:

Really good performance.  This was a pretty good workout considering that I missed out on a few days.  I was cutting my cool down time by moving from curls to benching to give my muscles a really good burn which worked.  When I was doing the one arm cable reverse pull down, I left almost not time for rest when switching between each arm.  However, because of this my triceps became extremely tight which was why I was only able to do 1 set of my one arm triceps extensions.  The only part that was uninspiring would have to be my front dumbbell raises which was the last of the workouts I did.

Quick Update on Workout

Okay, so I haven't been keeping up with my blog posts but I've only halted my nightly workouts due to a conflict of time with my current part time job.  It has been 3 days since I last went to the gym but tonight I'll be trying to make up for that.

Day 9: Really Good Reps

Week 2, Day 9

Goal: 185 lbs

Workout today:
30 minutes cycling (life cycle machine) 128 heart rate

Dumbbell front raise 3 sets, 10 reps, 20 lbs

One arm cable press downs (each arm) 2 sets, 10 reps, 30 lbs

One arm reverse cable press downs (each arm) 1 set, 10 reps, 30 lbs

One arm triceps extensions (each arm) 3 sets, 10 reps, 15 lbs

Lat machine pull downs 1 set, 10 reps, 90 lbs, 2 sets, 10 reps, 100 lbs

Reverse wrist curls 3 sets, 10 reps, 15 lbs

Machine back press 1 set, 10 reps, 90 lbs, 1 set, 10 sets, 150 lbs, 1 set, 10 reps, 170 lbs

5 minute cool-down via stretching and treadmill

Opinion:

Decent performance.  My ankle is slightly sore and so today I had to use the cycling machine, hopefully it won't be too long.  The arm and back workouts today were really good, I put emphasis on every repetition.

Day 8: After the Break

Week 2, Day 8

Goal: 185 lbs

Workout today:
34 minutes walk/run (Treadmill) 3.0-4 speed

Incline bench press 1 set, 10 reps, 30 lbs, 2 sets, 10 reps, 40 lbs

Bicep curls 3 sets, 10 reps, 22.5 lbs

Seated Flies (cables) 2 sets, 10 reps, 50 lbs, 1 set, 10 reps, 45 lbs

Shoulder press (cables) 2 sets, 10 reps, 50 lbs, 1 set, 10 reps, 60 lbs

Wrist curls 3 sets, 10 reps, 15 lbs

Crunch machine 3 sets, 10 reps

5 minute cool-down via stretching and treadmill

Opinion:

Okay performance.  My right ankle was feeling a bit uncomfortable when I was on the treadmill today and so I didn't jog as I would have wanted.  I need to clench more and remember to breath properly when weight training.

Day 7: Getting Exhausted

Week 2, Day 7

Goal: 185 lbs

Workout today:
32 minutes walk/run (Treadmill) 3.0-4 speed

Lat machine pull down 1 set, 10 reps, 90 lbs, 2 sets, 10 reps, 120 lbs

One arm cable reverse pull down 1 set, 10 reps, 30 lbs, 2 sets, 9 reps, 40 lbs

One arm triceps extensions 3 sets, 10 reps, 20 lbs

Reverse wrist curls 3 sets, 10 reps, 15 lbs

Hyperextensions 3 sets, 10 reps

5 minute cool- down.

Opinion:

Semi productive performance. My legs seem to cramp up a lot faster than when I first started running/jogging.  The one arm cable reverse pull downs were brutal but well worth it. On the last two sets I needed some assistance from my other arm when trying to complete the pull down. 

Day 6: Oh Hell Yes!

Week 2, Day 6

Goal: 185 lbs

Workout today:
32 minutes walk/run (Treadmill) 3.0-5 speed

Seated shoulder press 1 set, 10 reps, 45 lbs, 2 sets, 10 reps, 70 lbs

Seated cable fly press 1 set, 10 reps, 50 lbs, 2 sets, 10 reps, 90 lbs

21s dumbbell curls 2 sets, 21 reps, 15 lbs

Dumbbell curls (right arm only) 1 set, 10 reps, 15 lbs

Dumbbell shoulder shrugs 3 sets, 10 reps, 30 lbs

20 minute cool- down.

Opinion:

Great Performance! Everything seemed to work better today, I guess yesterday I was just exhausted and unmotivated.  The only drawback today was that the bottom of my foot began tightening up.

Day 5: Rather Disappointing

Week 2, Day 5

Goal: 185 lbs

Workout today:
Kinect Dance Masters easy setting, 10 songs

Treadmill 5 minute warm-up

Dumbbell curls 1 set, 10 reps, 25 lbs, 1 set, 7 reps, 25 lbs, 1 set, 25 lbs, 5 lbs

Seated cable rows 1 sets, 10 reps, 70 lbs, 2 sets, 10 reps, 100 lbs

Seated cable lateral pull-downs 1 set, 10 reps, 70 lbs, 1 set, 10 reps, 90 lbs, 1 set, 7 reps, 90 lbs

Crunch machine (abdomen) 4 sets, 10 reps, 70 lbs

No cool-down.

Opinion:

Mediocre Performance.  The Kinect Dance Masters workout was actually really great! The rest of the workout was a bit of a let-down however.  I just didn't feel into the rest of the performance.