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Friday September 12/08
1.)
Back/Biceps/Forearms
Pull Ups.......................3 sets
Chin Ups......................2 sets
Behind Back Shrugs........2 sets
Barbell Curls.................2 sets
Incline Curls.................1 set
Concentration Curls.......1 set
Palm Down Wrist Curls
(superset with).............2 sets
Palm Up Wrist Curls
Reverse Curls................1 set
Seated Wrist Curls.........1 set
2.)
Cardio 30 min (walk)
Saturday September 13/08
Cardio 45 min (bicycle)
Sunday September 14/08
1.)
Legs/Lower Back/Abs/Forearms
Squats.....................3 sets
Deadlift....................3 sets
Sit Ups.....................2 sets
Donkey Calf Raise
(superset with)..........2 sets
Toe Raise
Wrist Roller A
(superset with)..........3 sets
Wrist Roller B
2.)
Cardio 35 min (walk)
Monday September 15/08
1.)
Cardio 30 min (walk)
2.)
Cardio 50 min (walk)
Tuesday September 16/08
1.)
Chest/Delts/Triceps
Bench Press.................3 sets
Push Ups.....................2 sets
Military Press................2 sets
Incline Laterals.............1 set
Upright Rows................1 set
Close Grip Bench Press...2 sets
Overhead Extension.......1 set
Rope Pressdown............1 set
External Rotation...........1 set
2.)
Cardio 25 min (bicycle)
I started work at UPS tonight. 5 days a week ill be lifting boxes and should start getting in good shape. :)
Thursday September 18/08
Back/Biceps/Forearms
Pull Ups........................3 sets
Chin Ups.......................2 sets
Behind Back Shrugs.........2 sets
Barbell Curls..................2 sets
Incline Curls..................1 set
Concentration Curls........1 set
Palm Up Wrist Curls
(superset with)..............2 sets
Palm Down Wrist Curls
Reverse Curls.................1 set
Seated Wrist Curls..........1 set
OK had a week off of working out cuz i started work and was sick since Sunday or Monday. :( Work is a good workout so even if i do nothing else i will still be doing something.
Now i have to figure out how much working out will do the trick without exhausting myself. Ill probably start slowly and go from there, but i work in different parts of the wearhouse and each is different so sometimes i will have to do a lot of phisical work and other times not so much. The problem is that i will never really know where ill be until i get there and that could cause my routine some problems. Either way i should still be able to get in shape.
Still not feeling 100%, but better than i did all week and couldnt resist doing something. Even if it wasnt much. :)
Tuesday March 30/08
Push Ups..................5 sets
Squats.....................2 sets
Sit Ups.....................2 sets
OK had a week off of working out cuz i started work and was sick since Sunday or Monday. :( Work is a good workout so even if i do nothing else i will still be doing something.
Now i have to figure out how much working out will do the trick without exhausting myself. Ill probably start slowly and go from there, but i work in different parts of the wearhouse and each is different than the rest so sometimes i will have to do a lot of phisical work and other times not so much. The problem is that i will never really know and that could cause my routine some problems.
Still not feeling 100%, but i needed to do something, even if it wasnt much. :)
September 30/08
Push Ups..........5 sets
Squats.............2 sets
Sit Ups.............2 sets
So sore from work. My hands, elbows and lower back are crushed and im hoping that i get to do one of the easier jobs for a few days so i can recover a bit, but i doubt its going to happen. Maybe im just a wimp. :(
Could be that im just not fully recovered from being sick, or that im not eating enough. So im going to force feed myself for a while (good food obv) and see if it helps.
Thursday October 2/08
Chest/Delts/Triceps
Push Ups.................3 sets
Upright Rows............2 sets
Rope Pressdowns.......2 sets
Sit Ups....................2 sets
Sunday Octoser 5/08
1.)
Cardio- 25min (walk)
2.)
Cardio- 45min (walk)
Most of the stuff im doing at work is really taxing my back, biceps and forearms so i may have to concentrate on the pushing muscles.
Monday October 6/08
Chest/Delts/Triceps
Bench Press...............3 sets
Military Press..............2 sets
Upright Rows..............2 sets
Rope Pressdown..........2 sets
Tuesday October 7/08
Cardio- 20min (bicycle)
Thursday October 9/08
Full Body (Bodyweight Workout)
Push Ups.................3 sets
Pull Ups...................2 sets
Chin Ups..................2 sets
Squats....................2 sets
Sit Ups....................2 sets
Sunday October 12/08
1.)
Cardio 35min (bicycle)
2.)
Cardio 15min (bicycle)
3.)
Cardio 20min (bicycle)
After work training session.
Monday October 13/08
1.)
Back/Biceps/Forearms/Abs
Pull Ups......................2 sets
Chin Ups.....................2 sets
Behind Back Shrugs......2 sets
Barbell Curls................2 sets
Wrist Roller A
(superset with)............2 sets
Wrist Roller B
Sit Ups.......................2 sets
2.)
Cardio 1hr 20min (walk)