Workout Log 2.47.5 - Legs

This is actually Saturday's workout.  For some reason I did not log it in.  Getting forgetful, are there exercises for the brain?  This one is a harder version of 2.47.1 with more weight and more cardio.

Motivation: 10 - no problem

Focus: 9 - not bad but my mind wandered a bit.

Goals: Good Preparation, Good Mind-Muscle Connection, Complete Workout - nailed them all.

Preparation: Meditation - 5 min.  Cardio: 10 min.  Visualization Stretching

Weight Training: (15-20 reps) Rest 30 second between sets / 90 secs between exercises.
Quads:
Leg Extensions: 120lbs. 20-17-16
Squats: 150lbs. 20-20-20
Hamstrings:
Stiff Leg Deadlift: 115lbs. 20-20-20
Leg Curls: 60lbs. 20-12-10
Calves (15-25 reps)
Calf Raises: 135lbs. 25-25-20

Cardio: 50 min. Stationary Bike (Preset #1 plus Preset #4)

Training Notes:
This one killed my hamstrings.  Going to keep it but up the weight.  Trying to get my rotation in as many times as possible in the these six weeks.  For cardio.  Preset #4 was starting to get difficult in very real ways. 

Workout Log: 2.42.4 - Abdominals

Abdominals.  To be honest I don't training these much except during cutting.  The rest of the year there are several lifts that hit them, namely the big two of squats and dead lifts.  In addition, there is probably not a single exercise I can think of that abs are not used as a stabilizer group.  That said the goal for me with abs is to see them.  I actually have always had strong abs with good endurance.  The only real problem about getting fat is that they get covered over.  Getting a six pack, by all accounts is about two things: nutrition and fat burning and that means low carbs, sugars and salt with cardio.  Problem -my main source of cardio is broken so I decided to improvise and basically make rest periods today really short as well as have a ton of exercises.

Motivation: 10 - I was ready to get at it today.

Focus: 9 - Solid, not much mind wandering, mostly every exercise came so fast in the rotation I didn't to have much time to think of other things.

Goals: Complete Workout, Good-Mind Muscle Connection, Good Preparation

Preparation: Meditation, - 5min.; Visualization with Stretching

Weight Training: 15-25 reps, 30 seconds between sets, 60 seconds between exercises
Upper Abs:
Medicine Ball (15lbs.) Crunches Arms extended: 25-25
Crunches: 25-25
Weighted Crunches: (45lb. plate): 25-25
Lower Abs:
Medicine Ball Reverse Crunches: 25-25
Hip Thrusts: 25-25
Leg Raises: 25-25
Obliques:
Barbell Twists: 25-25
Side Bends: 30lbs.: 25-25
Barbell Side Bends: 25-25
Combos:
Air Bike: 25-25
Double Crunches: 25-25

Training Notes:
OK.  I also find Abdominals easy from a lifting stand point.  Maybe some trainer could design me a workout that would challenge me, but so far anything I have tried does not stop me from finishing.  Right now I am in a quandary about what to do after my Romania Trip: 1) - Come back and strength lift so that year three will be all mass building or 2) - do a cut for 7 weeks to try to lose more fat and tighten up my loose skin.  Both would have benefits. 

Workout Log 2.42.3 - Back, Biceps and Forearms.

Yesterday's workout handed me a large problem: My stationary bike broke, the pedal and the pedal arm simply snapped off.  That meant a cardio issue not just for today but the future.  Yeah, there is a treadmill in the shop too, but I am not sure how my knees and ankles will take it.  That is part of the reason for the bike.  To overcome this problem I decided to superset my workout.  Supersets are putting to exercises together and taking no break.  The only rest you get is a short one between the double set.  It really can shake things up for your muscles but it also can be a workout for the heart and lungs as well.

Motivation: 9 - it was a little harder to get motivated because I had to rearrange my plans on this one.  I hate that but I roll with it because the alternative is to do nothing.

Focus (New): I want to start asking a different question: How focused was my workout today? Today was a 5 out of ten because I was focused some times and other times my head was out of it and somewhere else.

Goals: Good Preparation, Good Mind-Muscle Connection, Complete Workout

Preparation: Meditation - 5 min. Visualization/Light Stretching

Weight Training:
Superset #1:
Deadlift: 135lbs.: 15-15-15
Alternating Dumbbell Curls: 26lbs.: 15-12-12
Superset #2:
Bent Over Row: 135lbs. 15-15-15
Preacher Curl: 46lbs: 15-12-12
Forearms:
Behind Back Wrist Curls: 115lbs.: 15-15-15
Wrist Roll Ups: 8lbs. (3)

Today was difficult and in part is that my preparation usually includes 10 min. warm up cardio to get the blood pumping.  Without it, I felt a little down and it did not get better.  Despite that I still finished. 

Training Log: 2.41.3 - Chest and Shoulders

Huge & Freaky Muscle Mass and Strength Secrets: Build a Body Fortress Naturally

Today was the first day in two weeks I really felt well enough from this Spring cold to workout. I decided to hit my chest and shoulders and also decided to do no cardio other than warm up and then see how I feel. Today was a light day because I am coming off illness. I also am cutting so both issues are making my weak as a kitten, but I am tired of not training. I tried two workouts earlier this week and they were pretty much epic failures. Dropped the weight levels this workout as well. More concerned about finishing than anything else.

Motivation: 9 - ready to get back into it

Goals: Complete workout, good mind-muscle connection, good preparation.

Preparation: Meditation - 5min, Visualization with light stretching, 10 min. stationary bike.

Weight Training: 45seconds between sets, 90 secs between exercises.
Chest: 12-15 reps
Bench Press: 115lbs (3sets):15-15-15
Incline Dumbbell Press: 40lbs (3sets):15-15-15
Dumbbell Flye: 40lbs. (3sets):15-12-12
Delts: 12-15reps
Lateral Side Raises: 20lbs. (3sets):15-15-15
Dumbbell Press: 30lbs(3sets)15-15-15
Traps: 15-25 reps
Dumbbell Shrugs: 60lbs. (4 sets)25-25-25-25

Training Notes:
All goals were achieved and intensity was solid but not my best. I didn't do to bad considering this is my first real workout in two weeks. Training while sick is a real no-no for me usually but I think my body is recovered I am just getting rid of the aftermath as far as congestion. I am definitely working out more next week as this one went pretty good.