Here I Am. Rock Me Like a Hurrica...Workout

Quick workout before heading to work.  

TUESDAY
10 minute Warmup
Incline BB Press
10x EB
8x 95
8x 95
8x 95
8x 95
8x 95
Seated Pec Fly Machine 1 2 3 4 5
SS Rope Triceps Pulldowns / Rope Facepulls 1 2 3 4 5
Flat Bench DB Close Grip w/ Rotation Press 1 2 3 4 5
Seated DB OH Press 1 2 3 4 5

Who knows when and what this week and hurricane may bring.  So I got one workout in before it hits.  Will shoot for one tomorrow


The Calm Before A Store Sunday Workout

That was more like it.  I'll admit yesterday's workout was trash but today I felt better. After the warm up it was a Back and Bicep Day.  

SUNDAY
15 min warmup/stretch
Asst Wide Grip Pull Up 1 2 3 4 5
Seated Cable Row 1 2 3 4 5 (up in weight)
Curlbar Preacher Curl 1 2 3 4 5
Standing Cable Hammer Curl 1 2 3 4 5
Wide Grip Cable Lat Pulldown 1 2 3 4 5
Bar Drag Curl 1 2 3 4 5

After I felt good enough to do a 20 minute HITT Tread block and home for a 30 minute Low Impact Bike+ Ride.  Gotta work tonight for an event and back in the morning so no gym tomorrow but maybe  quick spin.  Tuesday will be a gym day but then it's all up in the air as we might be getting a Tropical Storm or Hurricane here in Central Fl.  Then on Sunday I'm off for a staycation at Disney.  So gotta get in the workouts this week.  I know the resort has a gym and a running trail but will I really ever workout while at Disney?


That's It For A Saturday Workout

Chest with some shoulders and a tad of triceps.  I figure the close grip chest press does use triceps also.

SATURDAY
Incline DB Chest Press 1 2 3 4 5
Flat Bench DB Fly 1 2 3 4 5
Flat Bench DB Skullcrusher 1 2 3 4 5
Flat Bench DB Close Grip w/ Rotation Press 1 2 3 4 5
Seated DB OH Press 1 2 3
Seated DB Lateral Raise 1 2 3
Seated DB Front Raise 1 2 3

No Cardio.


Music Make Me Pump It Up

Last nights sleep was horrible.  It's my stress level playing havoc with my sleep.  It's a minor health issue that has me head spinning when I know everything will be okay.  But last night I was dreaming like crazy and waking up.  Tossing and turning trying to get comfortable and back to sleep.  But even with all that I got to the gym and had a pretty good workout.

THURSDAY
10 min cardio warmup
Asst Wide Grip Pull-up 1 2 3 4
Curl Bar Preacher Curl 1 2 3 4 5
Seated Cable Row 1 2 3 4 5
Standing Cable Hammer Curl 1 2 3 4 5
Seated Cable Lat Pulldown 1 2 3 4 5
Ezbar Drag Curl 1 2 3 4 5

After that Back and Bicep Workout I headed home for a 15 minute Low Impact Ride on my Bike+.  Really the music I listened to this morning at the gym pushed me.  Without the pumping music I would have left half way through the workout.  Tomorrow will be recovery and back at it for Sat/Sun.  Most likely wont workout Mon/Tue and then it's only a few days to my Staycation at Disney.

 
 

Do You Remember This Chest Set On The 21st of September Workout

Chest Day! I was debating between Chest and Back Day but when I got to the gym and started my workout I decided on chest.  I only decided on that based on what I guessed the other regular 4am guys might be doing.  At 4am sometimes there is one or two other guys in the free weight area and it seems like at least one of them and I have a very similar routine so I guessed it was his Bicep Day and I was right so I did Chest/Tri/Shoulders.

The Workout:

TUESDAY (well Wednesday.  Hey I typed this at 4am)

BB Incline Chest Press
10x EB
10x 
8x. 
8x. 
6x. 
4x 
3x 
2x 
2 x 
1x 

Actually the last 3 sets were the same weight which was a PR!  I built up to it while decreasing reps to failure.
Flat Bench DB Fly 1 2 3
Flat Bench DB Skullcrusher 1 2 3
Flat Bench DB Close Grip w/ Rotation 1 2 3
Seated DB OH Press 1 2 3
Standing DB Lateral Raise 1 2 3

Then home for a 20 minute HITT Bike+ Workout.  

As for my PR's:  I never lifted super heavy so I'll be getting some PR's in the next few months as I'm getting stronger by lifting heavier.  Not that I'm trying to get super big or anything but I am enjoying the lifting.  After years of teaching and taking classes this type of workout really has me hooked.  Not that there is anything wrong with teaching or taking classes like Body Pump or teaching or taking Spin classes.  I so liked the idea of Crossfit and Crossfit-light HITT Classes but sometimes didn't like the Macho-BS that goes with some of those programs.  Everything goes in cycles so who knows what I'll be liking in the future.  Just trudging along!


It Could Have Been A PR But It Wasn't. Booo Leg Day!

Leg Day!  Do I like Leg Days?  Hell yes!  Personally I think my legs are in great shape and getting better all the time.  I went to bed early with every intention of doing a leg day but not how hard I would be going.  

The Workout

10 Minute Cardio Warm Up

BB Front Squat 10 Sets Leading up to what I thought was a PR but was a tie.  But more reps at that weight.  Damn I really thought I PR'ed.  Damn!

5 Sets of Bulgarian Split Squats.

Then home for a 30 minute low impact ride.


Just a 30 Minute Spin Workout

Not trying to kill myself today.  Think of it as a recovery day with a 30 minute spin class.  But not actually 30 minutes since I did Intervals and Arms and the arm part was easy.  So it was like taking two five minute breaks.

Tomorrow should be Leg Day!  But we shall see.