Leg Day On A Work Day

Leg Day that almost went wrong.  For me Leg Day's take a lot of prep work including having a good nights sleep, maybe a itty bit of food, long warm up and stretching.  Things that on my week day's never happen or at least go according to plan.  Last night almost derailed it since I did go to bed early but then work called regarding "ducks pooping in a pool".  Ugh!  I always know if I had a good sleep or not by what my sheets look like when I wake up and this morning they were all over the place since I tossed and turned almost all night.  My alarm went off at 3:40am and I debated going to the gym.  But I did get there and started with a 10 minute cardio warm up.  Then right to the squat rack without my stretching...

The Workout

Back Squat (as the reps lowered the weight got higher not getting to my 1RM but closing in at it.  A trend in my workout with yesterday attempting the same with my chest press)
10x EB
10x 
8x 
8x 
6x 
6x
3x 1
3x 
2x 
Stiff Leg DB DL 1 2 3 4
Leg Ext 1 2 3 4 5
Glute Standing Machine Kickback 1 2 3

Then a 30 minute HITT and HILLS Peloton Tread block.


Chest Day For My Ever Expanding Belly

It was Chest, Triceps and Shoulders.  I really should do some cardio but don't have the time.  Tomorrow, maybe...I'm getting a bit "doughie" in the stomach area.  Bad food, more alcohol, less sleep and stress.  The stress part is sort of funny as my job itself isn't stressful and normally very rewarding but looking at my June schedule with being short handed and some special events happening I will be working a lot of odd shifts.  Which throws off my workouts and my sleeping which makes me drink more alcohol and stress more.  This next month is a test for me both mentally and physically.  Hopefully I pass it.

The Workout

BB Incline Chest Press
10x EB
10x
8x
8x
6x
6x
4x
4x
2x
1x To what may have been my new PR 1RM maybe?
Flat Bench DB Fly 1 2 3 4 5
Ez Bar Skullcrusher 1 2 3 4 5
SS - Face Pulls / Rope a Tricep Pulldown 1 2 3 4 5
Seated Chest Fly Machine 1 2 3 4 5
Seated OH Press 1 2 3 4 5
DB Lateral Raises 1 2 3 4 5

Tomorrow with bad sleep or good sleep I'll do legs.  It may be a scaled back version of legs but gotta do something.


Back and Biceps Tuesday AM Workout

This should be a good week for getting to the gym in the morning but who knows what this week will bring.  Yesterday I worked to about 7pm.  That's an 11 1/2 hour day.  It wasn't hard work just long.  By the time I got home I ate dinner, did a few things and it was early to bed.  I did move up my alarm by 5 minutes so I could have an early start.  

The Workout:

5 Sets of:

Assisted Wide Grip Pull Ups

Seated Cable Row

Curl Bar Preacher Curl

Wide Grip Cable Lat Pulldonw

Superset: DB Seated Hammer Curl / DB Bent Over Reverse Fly

Superset: Ez Bar Drag Curl / Upright Row

And that was it.  Now eating, showering and heading in for 7:30am if not a little earlier.  Hopefully tonight I can be in bed sleeping right after 8.  Tomorrow will either be a Leg Day or Chest, Tri and Shoulders.  I'll let how I fell in the morning decide.


Sunday Is Chest Day Plus Disney Peloton Ride

Quick warm up at the gym with 5 minute cardio and some stretching.  Wanted to jump to the empty equipment before it got busy.

The Workout

5 Sets of...

Incline BB Chest Press Not getting to my 1RM but lifting heavy.  Barbell chest movements are my weak points so working on them.  It will be slow progress but progress is progress.  

Superset: DB Chest Fly / DB Skull Crusher

Superset: Seated Chest Machine Fly / DB OH Press Standing

Superset: Incline Palof Plate Press / Bench Dips

Superset: Standing DB Lateral Raise / DB Front Raise

Then 5 minutes on tread at 3.0 and incline at 15

Then 5 minutes on the erg rower

Home for 30 minute Disney Peloton Bike+ Ride.  Tomorrow will be a rest day with a hopefully a low impact ride.  Need to flush out two days of killer workouts.  Should be a good gym week with work.  But who knows.


Leg Day Means Nap Day!

Leg Days on Work Days are tough.  I don't want to kill my legs and that be at work and be busy on my feet all day.  So the weekends are perfect for Leg Days.  Plus I always seem to need a nap on Leg Day.  And I did!  Yeah, Nap Day!

Warm Up

10 Minutes Cardio then Stretching with some PVC Pipe Good Mornings an OH Squats.

BB Back Squat 10 Sets.  Going up in weights while lowering reps.  Not to 1RM but a good feeling.

5 Sets of Bulgarian Split Squat (I hold 10lb plates for balance)

Superset - 5x Hip Adductors/Abductors

3 Sets of DB Step Ups

5 Sets Leg Extension

Then tread time.  I did 1 minute warmup. 4 minutes at 3.5 speed 15 incline.  Then on to a Peloton 30 minute HITT & HILLS.

Showered, ate, grocery market and a nap.  Now gotta cook dinner and go to bed early so I can hit the gym tomorrow.  Oh when I napped I fell asleep with the tv on and when I woke up I thought someone was in the house with me for a quick second.  Damn tv scared me!