After my cardio, I was waiting for my wife. I decided to do some extra work on the triceps. 4 x 12 flat bar press; 3 x 10 rope pullovers; 5 x 12 single arm tricep standing cable press (5 on each side).
Workout:
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This is ridiculous. I love in Florida and its 50 degrees outside!! Too cold for me to cycle. I haven’t been on the bike in almost a month. It’s depressing. I guess it’s good to take a break too.
Anyways, 30 minutes on the elliptical: 15 minutes on the stationary bike. It’s amazing how time flies when you’re cycling; and, how time crawls by when you’re riding a bike inside. Yuk!!
Workout:
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Really enjoying the time in the gym with my son, Ryan. It’s great to listen to him. He’s a wonderful person.
Anyways, hard shoulder and upper back workout today. 4 x 10 bent over row up to 205; seated row 4 x 10 at 70 lbs,: Machine overhead pulldowns (front) 4 x 10 at 50 lbs a side; 4 x 10 shoulder shrugs at 120 lbs; 4 x 10 bent over dumbbell extensions at 35 lbs a side; 2 x 15 seated dips with body weight only.
Poor Ryan. After all that, we went and did 30 minutes of speed training too. No complaining. I’m lucky to be his Dad.
Workout:
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This week I am trying to lower the weights and increase the reps. Flat and incline chest and pulley fly. Either 4 x 10 or 3 x 10 on each one. Five sets on the pulley flies. Superset with crunches for a total of 140.
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Post-Thanksgiving at the gym. Not many people around. 20 minutes on the elliptical with 10 minutes of intervals on the stationary cycle. I’ve got to get back on the bike. I’m just a cold weenie. It’s freezing here in Florida!?!?!?
Workout:
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All I could do was 30 minutes on the elliptical and 11 on the stationary bike until the last minute before I had to leave. At least I got some time in. Tomorrow will be better.
Workout:
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Leg workout and bicep workout with Ryan. Squats, leg press, quad extensions, hamstring machine adductor and abductor machines and calf raises. Bicep work was preacher, standing dumbbell, hammer curls.
Ryan can leg press about 480 lbs. We want him at over 600 and squatting 300 by next year.
Workout:
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My oldest son plays high school football. They lost last Friday night in a district playoff game. Starting today, Ryan is working out with me. He has lost about 14 lbs during the season and needs to get up to size to play defensive end. I know he’s sad to lose, but I am excited about working out with him over the next 6 months.
We did chest, biceps and triceps today. Flat and incline bench 4 x 10. 5 x 10 cable flies straight and up, then supersets of dumbbell flies 3 x 10 each on flat and incline together.
Biceps were preachers 4 x 10, standing dumbbells 4 x 10, hammer curls 4 x 10. Triceps were limited. We just did flat bar pulley presses and individual pulley presses 4 x 10 each. I know its selfish, but I’m kind of glad he lost and we get to be together more.
Workout:
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I am noticing a marked increase in chest and arm strength. Long workout today. Chest 4 x 10 flat and incline bench. Flat up to 225. Incline even weight at 155. Pulley chest flies 3 x 12 at 45 lbs., with uplift pulley chest flies at 3 x 12 at 40 lbs. Supersets of 3 x 10 dumbbell flat bench flies and incline bench.
Arms were blasted at preacher curls 4 x 10 working up from 55 to 85 lbs. Standing dumbbell curls at 35 lbs 4 x 10 and then hammer curls at 30 lbs 4 x 10. Triceps were flat bar pulley extensions 4 x 10 starting at 120 and finishing at 140. Rope tri extensions 4 x 10 at 70 lbs. Single tri pulley presses 4 x 10 at 40 lbs.
Workout:
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Super set leg workout, 4 x 8 squats at 185. 4 x 10 leg press at 405 lbs. with leg curls at 35 lbs., 3 x 12 toe raises and 3 x 12 abductor and adductor machines.
Workout:
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Location:Merritt Island Florida USA 32952
My goals are: To train and compete in sprint triathlons
My favorite sports include: running cycling swimming triathlon hiking
My other favorite activities include: Guitar, music, travel.
