Workout Check-In Thread

I feel like a slacker because i missed TKD practice this morning and class this evening. However here was today's beast mode workout.

Upper Body Workouts 3 days per week
Round 1 Dumbbell Sets 4 @ 10
Chest Press
Flys
Shoulder Press
Lateral Raises
Bicep Curls
Skull Crushers
Back Row
Crunch 4 @ 25

Round 2 4@ 10
Hammer Strength Machines and Dumbbells (Hammer Strength Machines are set machines that you add free-weight plates to)
Chest Press
Incline Press
Pec Fly (Machine)
Dumbbell Curl (In/Out) 3@16
Dumbbell Arm Ext
Lat Pull Downs
Assisted Crunch
Ab Machine where you swing your legs up.

Round 3 5 @10 Machines (well mostly)
Assist Pull up and Dip Machine 4 @ 10
Pull up one palms out, one palms facing each other
Dips close grip/ far grip
Chest Press
Incline Press
Flys and Rear Delts
Laterial Raises
Hammer Curls
Tricep Kickbacks

3x3 Squat
3x3 Bench press
3x3 Row
30 Barbell shrug
45 Calf raise
20 Leg lift

Forgot to check in for Tuesday...

35 minutes on the bike at the gym... was listening to an 80s pop/rock playlist and it was awesome

Last nights workout. Damn i love training.

Upper Body Workouts 3 days per week
Round 1 Dumbbell Sets 4 @ 10
Chest Press
Flys
Shoulder Press
Lateral Raises
Bicep Curls
Skull Crushers
Back Row
Crunch 4 @ 25

Round 2 4@ 10
Hammer Strength Machines and Dumbbells (Hammer Strength Machines are set machines that you add free-weight plates to)
Chest Press
Incline Press
Pec Fly (Machine)
Dumbbell Curl (In/Out) 3@16
Dumbbell Arm Ext
Lat Pull Downs
Assisted Crunch
Ab Machine where you swing your legs up.

Round 3 5 @10 Machines (well mostly)
Assist Pull up and Dip Machine 4 @ 10
Pull up one palms out, one palms facing each other
Dips close grip/ far grip
Chest Press
Incline Press
Flys and Rear Delts
Laterial Raises
Hammer Curls
Tricep Kickbacks

10 x 2 x (2 hands) 3 kg triceps
20 x 3 x (2 hands) 3 kg biceps
20 x 3 push ups
20 x 3 air squats
20 x 3 x (2 hands) 3 kg biceps
10 x 2 x (2 hands) 3 kg triceps

10 x 2 x (2 hands) 3 kg triceps
20 x 3 x (2 hands) 3 kg biceps
20 x 3 push ups
20 x 3 air squats
20 x 3 x (2 hands) 3 kg biceps
10 x 2 x (2 hands) 3 kg triceps

3x3 Squat
3x3 OH Press
3x3 Deadlift
1x30 Barbell shrug
3x8 Good morning
1x45 Barbell calf raise
1x15 Pull over
1x15 Decline crunch (while holding weight straight up the whole movement)
1x15 Leg lift
1x15 In and out
1x10 Hanging knee raise
1x10 Chin up
1x12 Dip

(For my main lifts (first three), I progressed from set to set, going 70% to 80% to 90% of my training max (90% of my estimated 1RM). Each last set I did as many as possible.)

2 circuits of:

• 10 dumbbell rows
• 20 lunges
• 10 close-grip pushups (but i had to take a knee on those, because i ain't got it.)
• 10 steppy-thingies
• 10 crunch doohickeys

Checking in...

Ran for 45 minutes today.. about 15 minutes longer than I expected
I'm getting my fitness back quicker than I thought I would.

Best track of the run was 'Pump it' by Black Eyed Peas.

10 x 2 x (2 hands) 3 kg triceps
20 x 3 x (2 hands) 3 kg biceps
20 x 3 push ups
20 x 3 air squats
20 x 3 x (2 hands) 3 kg biceps
10 x 2 x (2 hands) 3 kg triceps