Back and Bicep Day Workout

The snooze button was my friend this morning.  I debated to reset my alarm and go back to bed or go to the gym.  But tomorrow is the sleep in a bit day so I got up and hit the gym.  Today was Back and Biceps.

The Workout

Warm Up

5 Sets of

Wide Grip Pull Down Bar

Seated Weighted Row

DB Reverse Fly

DB Hammer Curl

DB Pullover

EZ Bar Drag Curls

TRX High Row

and that was it.  No Cardio today.  When I left the rain was pouring down and almost missed my turn on the way home.  Hopefully the rain will make for a slow quiet day at work.  Tomorrow I may do one last ride on my Echelon as my sister is taking it on Saturday morning.  My Peloton Bike+ arrives on the 21st.  So can't wait!  My Peloton ClipIn Shoes arrive today.  Yeah, I do own two pairs of spin shoes but I bought the package.  I know I'll wear my other shoes again as I plan on taking a few CycleBar classes over the next few months.  Once work calms down I'm going to be exploring various Studio Classes in the Orlando area.  Stretch Lab, CycleBar, RowHouse and a few others.  I want to check them all out.


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!

 


hest, Triceps, Shoulders and a 20 minute HITT Tread Block

I woke way too early but stayed in bed a little bit longer before hitting the gym.  I kept on yawning during the whole workout.  Ugh.  Need some rest!  Today was Chest, Triceps and Shoulders.

The Workout

Warmed Up with Cardio

5 Sets of BB Incline Chest Press

5 Sets of Rope Triceps Pulldowns

5 Sets of Flat Bench DB Chest Fly

3 Sets of Ez Bar Skull Crushers

3 Sets of Rope Facepulls

3 Sets of Seated Machine Fly

3 Sets of DB Standing Lat Raise

3 Sets of Standing DB OH Press

and then 20 minutes on the tread.  Most likely will skip tomorrow as I'm working a little bit late tonight.  I need a leg day but that may have to wait to the weekend or next week.  


Early and Short Back and Bicep Workout.

Quickly posting.

Workout

Warmup 5 mins

4 sets of Assisted Pull Up

4 sets of BB Bent Over Row

5 sets of Wide Grip Pulldown

4 sets of curlbar preacher curl

5 sets of seated cable row

4 sets of bicep curl drag

4 sets of seated db hammer curl

3 sets of db oh press


Sunday Chest Day Pump

Weekend Workouts are my slice of paradise.  Even more so now that the Snow Birds are gone.  The gym at 9am is almost as empty as 4am.  Today was chest, triceps and shoulders.  

WORKOUT
Warmed Up and Stretches

10 Sets of BB Incline Chest Press.   Someday I'll get to a 1RM but I'm still super week.  I wish the gym had Hammer Strength Chest stations.

5 Sets of:

Superset - Tricep Rope Pulldown / Facepulls

Flat Bench DB Fly

Ez Bar Skull Crushers

Seated Machine Chest Press

Superset - Standing Lat Raise / Standing Front Raise

Stability Ball Crunches

and a 10 Minute Peloton Core Workout

I should get up and do a leg workout tomorrow but working 7am to 10pm.  After that the next two weeks should be normal before June hits and my work becomes insane.  I'll get some workouts in and if worse comes to worse I got my Peloton Bike+ to get some cardio.  I gotta use it more since I paid all that money for it.  At least I use the app for Tread and today for Core.  


Back & Shoulders Round Two

Second time doing the new Back & Shoulders Routine but this time I did it the prescribed 3 sets of each exercise.  The purpose of 3 rather than 5 sets is to lift heavier weights.   So for me it's going to take a few times to determine the weight I should be doing.  Which was the same struggle I had yesterday.  Another benefit of doing less sets is time as it makes for a shorter workout.  Shorter workouts are perfect for pre-work day workouts.  Might even sleep in a little more!

The Workout

10 minute cardio

Assisted Pull Ups

Military Press with BB

Lat Pulldowns

Superset: Seated Shoulder Press / Lateral Raises 

Seated Cable Row

and Face Pulls to finish

On to the tread for a 15 minute HITT Peloton Run.  The idea of shorter workday workouts is the best!  


Back & Shoulders Round Two

Second time doing the new Back & Shoulders Routine but this time I did it the prescribed 3 sets of each exercise.  The purpose of 3 rather than 5 sets is to lift heavier weights.   So for me it's going to take a few times to determine the weight I should be doing.  Which was the same struggle I had yesterday.  Another benefit of doing less sets is time as it makes for a shorter workout.  Shorter workouts are perfect for pre-work day workouts.  Might even sleep in a little more!

The Workout

10 minute cardio

Assisted Pull Ups

Military Press with BB

Lat Pulldowns

Superset: Seated Shoulder Press / Lateral Raises 

Seated Cable Row

and Face Pulls to finish

On to the tread for a 15 minute HITT Peloton Run.  The idea of shorter workday workouts is the best!