Healthy Week

So for some reason this week I worked out 4 days in a row as opposed to my normal M, W, F routine. Coincidentally, I have been meaning to post my workout up on the web because two friends have recently asked for it, so I already have it in digital format.

My typical workout:

Monday = Shoulders and Arms
Wednesday = Legs and Back (light day)
Friday = Chest and Back (heavy day)

I do back twice a week as I think it's one of the biggest muscles in your body, but most people don't give it any love, because frankly, you can't see it. All the dudes at the gyms are always concerned about their chest or arms, but really the back is a good foundation for everything you do.

I have geared this workout for one sole purpose...to keep up with my kids...and it works for me (try holding a 30 pound wiggling 3 1/2 year old for any extended amount of time...it's tiring).

This week, in addition to the workout days above I tried a crossfit workout (on Thursday)...good lord was that hard. It's the cardio that ended up killing me, so need to up that a bit in my workout.

Crossfit workout details:

800m run
25 air squats
400m run backwards
25 burpees
400m run backwards
25 pull-ups
400m run backwards
25 swings
800m run

I completed this in 24 minutes and then proceeded to keel over and felt like dying :) Fun stuff though and definitely something to improve upon.

Here are the details of my individual workout days...

Monday (Shoulders/Arms):
Shoulders
· Military press on smith machine (mid-delt) press in front of head down to chin: 2 warmup sets (25’s then 35’s) and 8 sets x 8 reps each (45, 55, 60, 65, 70, 60, 60, 55) weight on each side
· Upright rows with barbell (traps): 8 sets (50,60,70,80,90,70,70,60)
· Rear Side arm lifts (rear delt): 3 sets (17.5, 20, 25)
· Seated incline front shoulder raises (front delt): 3 sets (25, 25, 30)
· Seated dumbbell shoulder press (mid-delts): 3 sets (50, 55, 60)
· Shrugs in squat cage with reg 45 pound bar (traps): 5 sets (225, 275, 275, 225, 135) x10 reps
· Military press on smith machine (rear delt) press behind head until elbows form 90 degree angle: 3 sets (45’s on each side)
· Dumbbell shrugs (traps): 3 sets (80, 90, 100 each dumbbell)

Arms (I superset most of the excercises)
· Curls in squat rack with reg 45 pound bar & easy curl bar: 6 sets (bar, 5, 10, 15, 20) and 2 sets easy curl bar (30 and 35 on each side)
· Tricep pull down with V shape bar: 8 sets (50, 60, 70, 80, 90, 70, 70, 60)
· Seated incline curls & d-bar pull down (palm up): 3 sets (25, 30, 35) alternate with 3 sets (50, 60, 70)
· Hammer Strength curling machine: 4 sets (45, 70, 80, 90)
· D-bar tricep pull down (palm down): 3 sets (60, 70, 80)
· Reverse curls with easy curl bar: 3 sets (25, 25, 25) weight on each side
· Standing dumbbell curl & behind the head dumbbell tricep extension: 3 sets (25,30,35) Alternate with 3 sets (40,45,45)
· Concentration curls on incline bench: 3 sets (35, 40, 45)
· Rope Pull downs: 3 sets (100,100,100)
· Across body dumbbell curls: 3 sets (25,25,25)
· Dips: 3 sets (to failure)
· Hammer curls: 3 sets (25, 30, 35)

Abs
I usually do those mixed in near the end of the abs workout, so in total, I get about 15 sets of different ab things.
· Planks
· Kick outs
· Side bends with 70 pound dumbbell

Wednesday (Leg/Back):

1. Squat Rack (8 sets x 8 reps)
2. Pullups (8 sets 10 reps each)
3. Leg Press (4 sets: 12, 10, 8, 6)
4. Pulldowns (3 sets)
5. Hamstring curls (3 sets)
6. Lower back seated pullbacks (3 sets)
7. Calf raises (3 sets)
8. Lower Back Extensions (3 sets)
9. Quad Extensions (3 sets)
10. Close grip vbar pull downs (3 sets)
11. Calf Raises with dumbbells (3 sets)
12. Wide pulldown (3 sets)
13. Ab workout (from above)
14. Run 35 min
15. Stretch and go home
    

Friday (Chest/Back):
1. Bench Press alternate with Pullups
a. Bench: 155, 185, 205, 225, 205, 185, 185, 155
b. Pullups X 10 reps
i. Regular palm front
ii. Regular palm back
iii. Close grip palm front
iv. Wide grip palm front
2. Incline Bench alternate with Pulldowns
a. Bench: 135, 145, 155, 165, 175, 185
b. Pulldown: 135, 150, 165, 180, 195
3. D grip fly alternate with lower back V grip
a. D grip: 40, 40, 40
b. Lower back v grip: 165, 180, 195
4. Regular Bench dumbbells: 60, 70, 80
5. Incline Bench dumbbells: 60, 70, 80
6. Dips X 3 sets of 10
7. Regular Bench Chest Fly’s alternating with lower back extensions
a. Chest fly’s 25, 30, 35 dumbbells
b. Lower back extensions: use 40 pound dumbbell
8. Incline Bench Chest Fly’s alternating with close grip vbar pulldown
a. Incline Bench: 30, 35, 35 dumbbells
b. Close grip vbar: 165, 180, 195
9. Wide grip pulldown: 165, 180, 195
10. Bench Press
a. 1 set X 20 Reps @ 135
b. 1 set X 5 Reps @ 135 slow and controlled, explode at the bottom
c. 1 set X 20 Reps @ 135
d. 1 set X 5 Reps @ 135 slow and controlled, explode at the bottom
e. 1 set X 20 Reps @ 135
11. Stretch and go home