8 August - Off due to pulled muscle.
9 August
Elliptical 15 minutes, 1.03 miles (took it a bit easier today due to the injury)
Chin/Pull up Assist
I'm already showing advances in my strength this is the most apparent in my chins/pulls
Dip Assist
10 reps w/ 40# assist
6 reps w/ 30# to failure
4 reps w/30#+2 reps w/35# to failure
Chin Assist
6 reps w/50# assist (wide grip)
6 reps w/50# assist (narrow grip)
3 reps w/40#+2 reps 2/50# assist to failure.
Back extensions with 10# dumbbell flies
3 sets of 12 reps
Military Press 60# barbell
12 reps forward
16 reps (8 forward/8 rear alternating)
10 reps (5 forward/5 rear alternating)
Abs - Leg raises
1 set o/15 (straight legged)
1 set o/16 (8 straight leg/8 knee alternating)
1 set of 15 (straight leg)
10-11 August I was working in my garage all day both days, more than enough of a workout, lifting boxes weighing up to 50#, some of them I lifted 3 or 4 times.
9 August
Elliptical 15 minutes, 1.03 miles (took it a bit easier today due to the injury)
Chin/Pull up Assist
I'm already showing advances in my strength this is the most apparent in my chins/pulls
Dip Assist
10 reps w/ 40# assist
6 reps w/ 30# to failure
4 reps w/30#+2 reps w/35# to failure
Chin Assist
6 reps w/50# assist (wide grip)
6 reps w/50# assist (narrow grip)
3 reps w/40#+2 reps 2/50# assist to failure.
Back extensions with 10# dumbbell flies
3 sets of 12 reps
Military Press 60# barbell
12 reps forward
16 reps (8 forward/8 rear alternating)
10 reps (5 forward/5 rear alternating)
Abs - Leg raises
1 set o/15 (straight legged)
1 set o/16 (8 straight leg/8 knee alternating)
1 set of 15 (straight leg)
10-11 August I was working in my garage all day both days, more than enough of a workout, lifting boxes weighing up to 50#, some of them I lifted 3 or 4 times.
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