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The DiGiTal A$$hat > Biceps, triceps, and a big a$$
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8/19/2008Today I changed it up a little. Started with triceps before moving onto shoulders. I know I know... Sue me! I didn't think I was going to be able to push the 10 minute run today considering I had pastrami goodness for lunch but fortunately I was able to keep my mile under 10 minutes. I'm proud to announce that I increased my shoulder press and shrugs by 5 pounds and my lying tricep by 10 pounds. Not much but I'm moving on up! So onto the workout
Triceps (12, 10, 8, 6)
- Cable extension - 50
- Dumbell extension - 50 (may go up next week)
- Lying tricep - 40
Shoulders (12, 10, 8, 6)
- Shoulder press - 45
- Lateral raise - 15
- Reverse fly - 15
- Shrugs - 45
Abs (10, 10, 10)
- Crunch and leg raises with weight - 10
- Side lifts - 20 second sets
8/15/2008Today was more of a rush than anything else. I had Anthony today so I only did a few workouts. Nothing major to report. Just ran and did a few leg workouts. Don't even remember what I did... 8/13/2008
Due to my uneccessary involvement at a meeting of the morons in Buena Park on Thursdays I've moved my Thursday workout to Wednesday for the time being... That and the fact I want to get all pumped up for my date!! More on that later....
I'm slowly but surely pushing my run. Today I ran 1.1 miles in 10 minutes. My intention is to get to at least 1.2 in 10 minutes by the end of next week but we'll see. My constant battle with my ipod is seriously starting to get old... No abs today.. ugh...
Chest (12, 10, 8, 6)
- Incline dumbell press - 35
- Barbell bench press - 95 (First set in a long time, I'll steadily increase this..)
- Incline dumbell flys - 35
- Sitting flys - 90
Biceps (10, 8, 6)
- Incline dumbell curl - 25
- Preacher curl - 30
- Standing hammer curl - 25
8/12/2008
Ran a little harder today. 1.1 miles in 10 mins. I need to step up if I'm going to be ready for the Canyon Boys run next year.... Upped my dumbell row and bent over barbell. That's what happens when you can't find what you need but it worked out perfectly. I'm moving on up!
Back
- Wide grip pull up - 10
- Close grip pull down - 80
- One arm dumbell row - 50
- Bent over barbell - 70
- Pullover - 80
8/11/2008
Started a little later today which I hate because it's almost impossible to find a treadmill....
Cardio
- 10 minute bike ride. Fitness test at level 10.. I was average... ugh...
Shoulders
- Shoulder press - 40
- Lateral raise - 15
- Reverse fly - 15
- Shrugs - 40
Triceps
- Lying tricep - 40
- Cable extension - 50
- Dumbell extension - 50
8/7/2008So begins my Thursday workout. Ran my 10 minutes though I lagged a little today...
Chest
- Incline dumbell bench press - 35
- Barbell bench press - missed it.. doh!
- Inclune dumbell flys - 35
- Cable crossovers - 40
Biceps
- Incline dumbell curl - 25
- Preacher curl - 30
- Standing hammer curl - 25
8/5/2008
Well.. almost...
Started with my usual 10 minute run/sprint/stumble...
Back
- Wide grip pull up - 10
- Close grip pull down - 80
- One arm dumbell row - 40
- Bent over barbell - 60
- Pullover - 80
8/4/2008
I upped the ante today. I anticipated starting off light then moving up on some muscle groups. It's been a long time since I've worked out with a purpose...
Cardio
- 10 minute run
Shoulders
- Shoulder press - 40
- Lateral raise - 15
- Reverse fly - 15
- Shrugs - 40
Triceps
- Lying tricep - 40
- Cable extension - 50
- Dumbell extension - 50
7/29/2008
Nope.. still not there. I upped a few things this week. Didn't realize my back was the strong. Who knew?!?!
Back
- Wide grip pull up - 10
- Close grip pull down - 80
- One arm dumbell row - 40
- Bent over barbell - 60
- Pullover - 80
7/28/2008
Started off with my usual 10 minute run to warm up. I think I need to start pushing it a little more...
Shoulders
- Shoulder press - 35
- Lateral raise - 15
- Reverse fly - 15
- Shrugs - 40
Triceps
- Lying tricep - 30
- Cable extension - 40
- Dumbell extension - 45
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