New month - new workout program. I am going to do a full-body workout program 3x/wk this month. Cardio on alternating days. So Monday morning 45-min on the elliptical and then in the evening Smith squats 5x12@ 65, 85, 95, 105, 115 lb Bb military presss 12@bar, 3x12@ 55lb Bb curls 12@bar, 2x12@50 lb seated cable row12@70, 3x10@85 lb [crunches 4x25@BW hyperext 4x12@5 lb] leg press 4x10@ 250, 265, 280, 295 lb pressdowns 3x12@25 lb today 30-min on the step mill and 20-min incline walking on the... Go to BodyBlog

Today (commencement): 10-min stepmill then [Db standing sh press 20@10lb, 20@12.5lb, 15@15lb, 15@17.5lb wide lat pulldown 4x15@55, 60, 65, 70 lb] [Db upright row 4x15@15lb straight arm pulldown 4x12@25, 30,30,30lb] [Db lat raise 4x10@10lb squat row 4x30@40,45,50,55lb] [cable curl 3x15@50,55,55lb cable pressdown 3x12@30,35,35lb] Db conc curl 3x15@15lb [chins, dips to failure] yesterday was PhD hooding so I didn't have time to record my workout which was: 10-min elliptical followed by Bb deadlift... Go to BodyBlog

Tuesday was chest, tris&abs: 10-min stepmill shoulder was bothering me so I didn't go crazy on the incline chest press 3x12@25lb flat Db press 3x15@25lb pec deck 3x12@55, 60, 65lb [tricep pressdowns 3x8@55lb Db kickbacks 3x12ea@12.5lb] [full situps 3x15@BW bicycles 3x20@BW] [mntn climbers 3x50ea@BW crunches 3x25@BW] hyperextensions 3x12@5lb captain's chair straight leg lifts 3x12@BW today cardio only: 30-min elliptical 30-min step mill

Saturday was my weekly rest day. Sunday I walked 50-min before church. Today was back, delts, and bis: (1-arm Db row 3x12@30,35,40lb Wide grip lat pull downs 3x12@70lb) (cable rows 3x12@70,85,100lb Db lat raise 3x12@10lb) (Db cable curl 3x12@20,22.5,22.5lb Seated legs in 3x12@bw) Db incline curl 3x8@20lb Chin ups to failure Pushups to failure Seated calf raise 3x30@90lb 10 min stepmill before 10 min stepmill after 20 min treadmill walking on incline

Leg day! 10-min on the stepper then: leg extensions 3x12@85lb Bb squats 3x12@135 lb Bb sumo deadlift 3x12@135 lb [leg press cable 3x12@250, 265, 280 lb seated leg curl 3x12@70, 75, 80lb] [full situps 3x15@BW roman twists 3x15@7.5lb butt lift with reach 3x12@7.5 lb] cooled off with 10-min incline walking on treadmill

A few years back I saw this amazing lady - shoulders like boulders and abs to-die-for. Of course I asked her and she said two words: kettle bells. It took me a while to get there but I eventually came around and though it has not happened overnight I have noticed that my shoulders are finally taking shape and all I can say are two words: kettle bells. So what did I do today? kettle bells Moves worth adding to your training whether you use kettle bells or not: kettle bells swings, kettle bell... Go to BodyBlog

Up and at 'em! Woke up and went to the gym and did 10-min on the stepper followed by: incline Db press 4x10@25, 30, 30, 30 lb Db flat press 2x10@ 30lb, 2x8@35 lb pec deck 3x12@45, 50, 55 lb [cable pressdown 3x20@40, 45, 50 lb cable curl 3x20@40, 45, 50 lb] woodchoppers 3x15ea@40 lb cable ab curls 3x30@80, 85, 90 lb Db kickbacks 3x12ea@10, 12.5, 15 lb sitps 2x25@ BW left shoulder was a bit fussy this morning, noticed it last week too so I decided not to "press it" (bad pun)

Sunday was rest day - walking only. Today: 10-min on step mill then [shoulder press 4x20@15lb wide grip lat pulldown 4x12@70lb] [upright Db row 4x20@15lb straight arm pulldown 4x12@25lb] [bent over Db lats 3x12@10 lb cable row 20@70lb, 2x12@85lb] [close grip bench press 3x12@55, 60, 60lb Db conc curl 3x10@15lb] [glute lift 3x12@10, 15, 20lb butt lift & Db reach 3x12@10, 15, 20lb]

I am not one of those folks who dread or put off legs. Just happens on the four day split i am following right now today was leg day. So i was up at six and off to Marino to do it! 10 min step mill (Cable leg press 4*12@235,250,265,280 lb Leg ext 4*12@85,90,95,100 lb) (Db swing 4*20@20,22.5,22.5,22.5 Seated leg curl 4*12@75,80,85,90) (Full situps 4*15@bw Buttlift w Db 4*12@10 lb)

Yikes! It has been a while since I last posted. Training is going well. Today I did kettle bell in the morning and step mill HIIT in the evening.