Chest & Back Lite

Well I'm gonna hit a real gym this weekend so I just teased my chest and back with some lite work. !0 mins stair steps at about 120 bpm.


Back: Shrugs 100 reps 15 DBs; Upright Rows 50 reps 10 DB: Door Frame Rows 50 reps

Chest: Incline Flies 100 reps 10 DBs; 50 delcline push ups


I've noticed my upper body and tush is toning up a very, tiny, bit.

Arms & Shoulders

Arms & shoulders is a great combo!


Shoulders: DB Mil Press 15 X 8 X 5 X lateral raises 5 X 2 30 sec iso delt stretch
Two Cycles to +F and some negative failure

Biceps: Sitting DB curls: 25 X 15 X 8 30 sec bicep stretch
Two Cycles to both +F-

Triceps: Over head press downs 15 lb DB to +F Two Sets

Abs: Roman Crunches 15db X Body Weight +F

Monday

Just over two months to D-day and I haven't lost a pound in days. The little woman keeps bringing home sweet, salty snacks. Yeah, it;s her fault!

Warm up five mins step, 50 reps each with light resistance rows, push ups, shrugs, stretching abs and lower back.

Chest: Incline flies 25 X 12.5 X decline push ups; +P
2 Cycles

Back: Shrugs 25db X upright rows 12.5 X door frame rows: +P
2 Cycles

Abs: Leg raises to failure
2 Cycles

I Am Alive

And I will survive, as long as I know how to live I know I'll be alive....


Stomach feels normal now, I'll work it this weekend. That was one hell of a case of food poisoning or what-the-fuck ever it was. Unfortuanely Linda bought a bunch of shit food and I ate my share, began to feel completely normal for the first time since getting sick and promptly fell asleep for about twelve straight hours of glorious, moslty dream free hard zombie sack time.

I hurried through the same shoulders and arms workout from a few days ago this morning. My muscle feel a bit stronger these days, I think they thought I was teasing them.

Chest & Back

I've always found chest and back to go together like peas and carrots, or considering the sometimes sensual nature of getting a good pump, they go together like tequila and anonymous sex. Still sticking with light weights, and I don't have a lat bar at home, so this is the best we can do.


Chest Drops Sets: Push ups to positive failure (Hereby denoted as +F, knee/girl push ups to +F, decline pushups to +F, incline flies with 8 Lb DBs to +F (And if you think going to failure with 8 pounders even after the other stuff didn't burn ...)
Did two cycles

Back Drops Sets: Shrugs 25 lb DB/s to +F, Rows using body weight and a wide door frame to +F, Upright Rows with 8 to near failure, two cycles.

Still can't do abs, my stomach is sore from tossing cookies over the weekend.

Weight Loss Opportunities

Shortly after posting on Saturday my gut was over taken by an army of microbes leaving me incapacitated for almost two days. Without getting into the gory details, it was a hell of an ab workout. On the bright side, until I can rehydrate, I'm at 181 lbs, for a total weight loss now of almost 15 lbs.

Drop Sets

I use the term drop set to refer to two consecutive sets performed without pause in between, dropping the weight on the second set. You can add in a third or fourth set as well, as many as you wish. The idea behind drops sets, and weight training in general, is to hit complete muscular failure defined as the point at which no force is being exerted on the rep despite maximum effort to move against the resistance. Drops sets are useful because they bring the muscle to failure several times in the same drop set cycle but with a light weight. Light weight is key especially for out of shape fatties like me, and most especially on exercise where even the unconditioned novice can move some respectable weight, like shoulder shrugs or leg press. So I did drop sets today, shoulders and arms. The number of reps aren't important, only that you go until you can't go no more!

20 mins slow step warm up. It was hard to get into it today, but I forced myself.

50 reps each body part with one pound ankle weights.

DB Mil press and lateral raises in Lbs: 10 X 10 X 7.5 X 7.5 Two cycles
Sitting DB curls: 12.5 X 7.5 two cycles (And man, it took a ton of reps on that first cycle)
Over DB triceps extensions: 25 X 12.5 two cycles