Weekly: train with weights 3x (Happiness Manifesto Declaration #1)

Early Morning:

Lifecycle Stat. Bike: 30 min. x level 20 x random mode

Legs:

Leg Extension Machine- 3 sets x 8-10 reps med-heavt weight.
Leg Curl MAchine- 4 sets x 8-10 reps med-heavy weights.
Leg Press (see pic) 8 sets x 5-10 reps med- heavy weights.

Arms:

Seated bicep curls 3 sets x 8-10 reps light-med weight
Seated tricep extensions- 3 sets x 8-10 reps-med-heavy weights
Stand. Bicep cable curls 3 sets x 8-10 reps- med-heavy weight
Stand. Tricep pushdowns 3 set x 8-10 reps-med-heavy weights

Finish: Lifecycle only 20 minutes today x level 20 x hill mode setting

Cool down: light stretches to mild discomfort.

Comments: Had someone take somes pics of my leg press with 18 plates, 9 on each side) for 4 -5 reps. Legs and stomach were tight today. Skipped ab workout and only did 20 minutes on the lifecycle. Chest, back, shoulders scheduled for tommorrow.

Warmup:

Stationary Lifecycle 30 min. x level 20 x hill mode

Chest:

Bench press machine 3 sets x 10 reps. light duty.
Incline press 3 sets x 8-10 reps. Shoulder very weak, still needs rehab work.
Pec deck 2 sets x 8 reps. light

Shoulders:

Miltary power blaster machine 3 sets x 8-10 reps very light

Back

Lat pull downs 3 sets x 10 reps med ium weight
seated cable rows 4 sets 8-10 reps med to heavy
lower back machine 3 sets 8-10 resp max weight

Abdomen:

Legs crossed crunchers 2 sets x 100 reps
oblique crunchers 5 sets x 30 reps, (15 each side then switch)
Roman Chair abdomen raises 3 sets x 15 reps

Finish: 30 min lifecyle x level 20 x hills mode

*Cooldown: light stretching to mild discomfort.

Comments: Today my shoulder was hurting but, not as much as it was before. It appears to be getting stronger each day as long as I don’t push it. My endurance seems to be returning again as well. next workout is Wednesday morning.

Total time: 2 hours, 15 minutes

Morning Workout:

Warm:up- Lifecycle 9500: 30 min. x level 20 x random mode

Weights- Legs: (Light to medium weights)

Leg Raises: 3 sets x 8-10 reps
bq. Leg Press: 6 sets X 8-10 reps. Max. 18 plates set of 8 reps.
bq. Leg Curls: 4 sets x 8-10 reps.

Seated Calf Raises: 3 sets x 10 reps. Max 4 plates, (light)

Arms: Light-Medium weights

Seated preacher curl: 3 sets x 10 reps
bq. Stand. tricep press down: 3 sets x 10 reps. Max machine out.
bq. Stand. Cable Concetration curls: 3 sets x 10 reps
bq. Seated triceps press machine: 3 sets x 10 reps.
bq. Seated biceps curl machine: 3 sets x 8-10 reps.
bq. Seated Tricep cable press down machine: 2 sets 8-10 reps.

Finish: Lifecycle stationary bike: 30 min. x level 20 x random mode.

Cool down: Light Stretching to mild discomfort.

Total time in gym: 2 hours, 10 minutes.

Comment:
Not bad for a 40 + yr. old who hasn’t worked out in 1 1/2 weeks.
However, first 10 minutes on stat. bike was tough. Leg raises were also tough because havn’t done them in almost 2 weeks.

Geo :)

I usually am more motivated about this but, with all the 4 th of July celebrations, my niece going into the Peace Corp and my mom’s ongoing radiation treatments, I have slacked off. My shoudler stills bothers me and I know I am just complaining and using all of this for an excuse but, it’s hard to get back into this for now. Oh, yeh, I am trying to get my father’s car A/C repaired at the mechaanic’s shop.

I know I need to just go but right now, I can’t seem to get myself motivated to do any of this and hope my mood changes after today. Why did I stop working out 4-5 days ago? Now, it’s seems much harder to go back into my regular routine. Grrr!

I did my usual morning exercises which I do every day but, I need to hit the gym. I am starting to fel guilty and miss the regular workouts. Now, I feel sick.

Ok, I said it now I have to go!

Thanks for letting me get that off my chest.

Geo :)