Saturday 28 Feb 2009 Shoulder Workout

Today was another great workout.
We did a total of 23 sets today. So my shoulders should be feeling great tomorrow.
Here is the break down.

ISO-Lateral Shoulder Press 4 sets
90Ibs x 15
140Ibs x 12
180ibs x 10
230Ibs x 6

Arnold Shoulder Presses 3 sets with a drop set
45Ibs x 10
55Ibs x 5
65ibs x 2 drop set to 40Ibs
40Ibs x 10

Lateral Raises Dumbbells
20Ibs x 15
25Ibs x 12
30Ibs x 10
50Ibs x 6 (PB)

Upright Rows
95Ibs x 12
95Ibs x 12
135Ibs x 8

Barbell Shrugs
225Ibs x 12
315Ibs x 12
405Ibs x 2 (PB)
335Ibs x 8
225Ibs x 12

Seated Bent Over DB Lateral Raise
30Ibs x 12
30Ibs x 12
30Ibs x 12
30Ibs x 12

Tomorrow may be an off day depending on our schedule if not though it will be arms.

Have a great night and i'll be back here tomorrow with a post.

Friday Feb 27, 2009 Back Workout.....

Today was a good Back workout. This week we are focusing on heavier weight.
We like to change the routine for example; heavier weight fewer sets, or lighter weights higher sets, super sets (doing 1 exercise right after the other with no rest). This is basically to keep your muscles guessing and also to keep the exercises interesting.


T-Bar Row (bench press bar in a corner with weight on 1 side)
2 -45lb plates x 12
3- 45lb plates x 10
4- 45lb plates x 8
5- 45Ib plates x 6
5- 45Ib & 1 25Ib pate x 4

ISO Lateral Rows (Done Both at the same time)
180Ibs x 15
270Ibs x 12
270Ibs x 12
320Ibs x 6


Pull Ups wide grip
I really need to work on these I completed 3 sets of 7reps.

Dead Lifts
(without straps alternating between weak and strong grip.)
225Ibs x 6
285Ibs x 5
335Ibs x 3
375Ibs x 1 (Failed) this would have been my personal Best (PB)
345Lbsx 1

Hyper Extension
1 set of 20


It was a very good work out. Although the Dead lifts felt good I was disappointed when I didn't get get the 375Ibs up. I am certain that I will be able to 375 in a couple of weeks.

Well I wish you all an outstanding day and I'll be back tomorrow with my shoulder workout.

Thursday Feb 26, 2009

Today is an off day.....
I know that this is only my second day writing on here but I have been working out with Rob for a little over a year. It just so happens that today is our off day.
I will be back on tomorrow to share the details of our exercise. Which by the way is Back.

See you tomorrow and have a great day.

Wednesday Feb 25, 2009 work out

Well today me and my workout partner Rob had a great chest workout.
I was a little late because just as I was getting ready to leave the office something came up so I was late about 15mins.

Here is how we set up out work outs. We focus on 1 body part per workout. So here is our workout routine. Legs on one day, Chest another, then Back, Shoulders, and then Arms. WE workout 5 days a week. Usually 3days working out and 1 day off then 2 days working out and another day off.

We do it this way so that we give our body a break. Some of our workouts are pretty intense.
OK well let me get to my days training.


As I said we worked out our chest pretty good today. This is what we completed.

Flat Bench Dumbell Presses 5 sets
70Ibs x 12 reps
80Ibs x 8 reps
90Ibs x 8 reps
110Ibs x 2 reps
70Ibs x 18 reps

Incline Bench Presses 5 Sets
65Ibs x 10 reps
65Ibs x 10 reps
65Ibs x 10 reps
65Ibs x 10 reps
65Ibs x 10 reps

Decline Bench Press 3 Sets
135Ibs x 20 reps
185Ibs x 12 reps
185Ibs x 12 reps

Incline Dumbell Flies 4 Sets
30Ibs x 12 reps
45Ibs x 10 reps
45Ibs x 10 reps
55Ibs x 8 reps


We also did a giant set for our AB work out x 3
Crunches with a 20Ibs curl bar abou our head x 15 reps
3/4 crunches x 15 reps
Leg Raises using the machine to rest your elbows x 15 reps

We did the 3 AB exercises one right after the other with no break. We did that 3 times each.


CARDIO 15 mins on the stair master.
3 mins level 3
1 min level 7
3 mins level 3
1 min level 7
3 mins level 3
1 min level 7
3 mins level 3

This was our work out for today I will post tomorrow work out once i get back from the gym.

Have a great day.