Workout Log 2.46.1 - Chest, Biceps, Triceps

Back home and back at it.  Today I wanted to so something I like to do and that challenges me.  Still no cardio today but I am thinking about a new stationary bike come next week.

Motivation: 10 - man I have missed this.

Focus: 9.5 -- really on it today.

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

Preparation: Meditation - 5 min., Stretching

Weight Training:
Chest
1. Bench Press: 115lbs: 15-15-12
2. Incline Dumbbell Press: 40lbs.: 15-12-12
3. Dumbbell Flye: 30lbs. 15-15-15
Biceps:
1. Preacher Curl: 40lbs.: 15-15-15
2. Hammer Curls: 30lbs.: 15-15-12
3. Alternating Dumbbell Curl: 20lbs.: 15-15-15
Triceps:
1. Close Grip Bench Press:115lbs. 15-12-12
2. Dumbbell Extension: 70lbs.: 15-15-12
3. Single Arm Dumbbell Extensions: 30lbs. 15-12-12

Training Notes: Hit all my goals today.  DOMS (Delayed Onset Muscle Soreness) was good sign that things were solid today.  Good motivation and focus.  One of the best workouts I have had from the standpoint of enjoyment. It is good to be back home.

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.