Training Day Thirty Two

Today was delts and calves and that's always a workout to look forward to. Had a really busy day prior to hitting the gym, so I was worried that it'd take a toll on my performance - it didn't.

Today's delt and calf workout:
- 5x5 Dumbbell shoulder press
- 3x8 Lateral dumbbell raises
- 3x8 Standing one arm bent over dumbbell reverse fly
- 2x8 Behind the neck shoulder press smith machine
- 2x12 Upright barbell row
- 3x25 Standing calf raises
- 4x14 Calf raises in squat machine

Had my girlfriend snap a few shots while I was working out - here's one!

This was a good workout. I started out heavy, trying to do the weights I was doing before the operation. Wasn't successful, but it wasn't far from it either. Felt continuously that I had a lot to give today, even though I've been up and running a lot before hitting the gym.

Also, I did cut some carbohydrates out of my diet today. My whole grain pasta is now completely scrapped from each meal, which brings me down 137 calories. An updated diet plan will be posted soon.

Training Day Thirty One

Today's triceps and hamstrings workout was indeed a good one. No issues with the exercises other than having to lower the weight due to not reaching my specific number of reps. I'm currently trying to push my boundaries as a response to previously being forced to hold back (due to my unfortunate circumstances).

Today's posterior workout:
- 2x8 One-legged horizontal leg curls
- 4x8 Horizontal leg curls
- 3x8 Seated leg curls
- 3x12 Cable v-bar pushdowns
- 1x7 2x4 Seated overhead dumbbell triceps extension
- 1x12 2x8 Dumbbell triceps extensions

Yet another posing pic from when arriving at home instead of at the gym.

In opposite to yesterday's workout - where I felt that I held back - today's was instead a much more focused one. The Seated overhead dumbbell triceps extensions where especially tough and I had to push through to not reach failure early on.

My current playlist: The heavy hitters

Those of you who frequently visit my website know that I'm a person of habit - same food, same routines and pretty much the same music. So, why not write down what's currently being played heavily in my playlist. Here's a list of the most frequent ones:

Are you currently sitting on top
of a workout music goldmine?
Stop being such a hog and share it with us!
Post it as a comment beneath this entry.

Training Day Thirty

Today was back day and that means the Forearms family and Mr Trapezius are also invited to the party. So, without any further ado... let's get to it!

Today's rave party consisted of:
- 4x12 Bent over cable pullovers
- 4x12 Lat pulldowns
- 4x12 Seated cable rows
- 5x12 Shrugs (in multi-press machine)
- 4x12 Supinated barbell wrist curls
- 4x12 Pronated barbell wrist curls

With the help of my lovely girlfriend I got a new pic, showing my entire back.

Today wasn't really a great day. Can't say I pushed myself hard enough, nor can I say that I'm particularly happy with my current form. I am, however, happy that I'm gradually moving further and further towards my goal of a new and improved body. Gotta have a few bad days in-between the good ones I guess.

Training Day Twenty Nine

And so it's at an end - this weeks biceps and chest workout. It was done with high intensity, short breaks and resulted in a good pump and some definite failures.

Chest and Biceps bulging workout for today:
- 5x5 Bench press
- 2x12 1x8 Incline chest press machine
- 2x12 1x7 Chest fly machine
- 2x12 Biceps curl machine
- 3x8 Hammer curls
- 1x5 2x8 One arm dumbbell preacher curl

Yet again I took no pics at the gym - so a side chest pose will do for today.

Tried to keep the intensity high today. Did a moderately slow countdown from ten to zero between each set, which resulted in me not reaching maximum amount of reps each time. I'm not really worried about it as I'm trying to strain the muscles to the max - which can be done no matter if I hit 5 or 10 reps.

Training Day Twenty Eight

Quads, quads, quads... quads! Yes, that's what today's post-easter workout was all about. Had a pretty swift workout, with fairly high intensity - which I'll probably feel the consequences of tomorrow.

Today's quadriceps workout:
- 5x5 Leg press machine
- 5x8 Leg extensions
- 3x12 One legged step-ups on bench

Love being back on this baby!

I seem to include this exercise in every quad workout.

This really took a toll on my energy. Little rest between sets.

This workout was slightly toned down. I never want to risk any injury due to heavy weights, since it's not that long ago I had my operation. So, I tend to reach my energy limit on more isolating and "light" exercises, such as the step-ups or leg extensions. It's just a sacrifice I have to make right now - one I'm willing to live with until I'm fully restored.

Training Day Twenty Seven

Easter is here and that means eggs, chickens and a lot of other protein-packed food. Naturally, today's protein injection had to be accompanied by a workout. And what a good opportunity to start working on my weakest part - calves.

Today's easter workout (Delts and Calves):
- 5x5 Shoulder press (smith machine)
- 3x8 Alternate front delt dumbbell raises
- 3x8 One arm lateral delt raises
- 6x8 Bent over reverse dumbbell flyes
- 4x12 Standing calf raises (no weight)
- 4x12 Standing calf raises in Squat machine
- 4x20 Seated calf raises

Took the opportunity to do some posing before I closed the gym - oh yeah!

Two chicken burgers with turkey bacon and a fried egg in-between. Topped
off with some gouda cheese, black pepper, ketchup and sriracha hot sauce!

I spent a lot of time on my calves today. I'm really trying to target that muscle and make it grow. It seems to be progressing rather well, but it's still the weakest part of my body. A huge protein-crammed burger should most likely give the growing process a good push though!

HAPPY EASTER EVERYONE!