Daily Workout - Arms - Total Gym

 

I took Sunday off as per usual, it's a good thing because I am still felling my 3 mile run form Saturday! I haven't done a run in a while and even though I do regular leg workouts and Elliptical cardio, it's still not the same as going for a jog.

I don't think I've mentioned it yet but about 4 months ago I injured my left middle finger while doing an MMA workout, and the funny part is it was during a rugby like warmup. The injury I sustained was a "Mallet Finger". Basically I bent the tip too far in the right direction, severing the tendon. It sounds painful put it actually wasn't.

The problem is it takes longer for this injury to heal then if I had broken my finger and the outcome can be iffy at best... Or in other words, my finger could stay bent to some degree forever!! Lucky for me it turned out pretty straight. I can't bend it all the way yet but it gets better all the time. And the point off all this is that I wanted to mention today was the first day I did an entire workout without using my finger splint!

Well today was Arms day and my workout machine of choice was the Total Gym:

• 10 Minutes Elliptical.
• Biceps: Lying Down Curls with Total Gym. (3 Sets with an increase in the incline each time)
• Biceps: Seated Curls with Total Gym. (2 Sets with an increase in the incline each time)
• Biceps: Arm Curls with Light Dumbbells.
• Triceps: Seated Overhead Extension with the Total Gym.
• Triceps: Lying Down Extension with the Total Gym.
• Triceps: Rear Extension with the Total Gym.
• Abs: Seated forward Side Twists with the Total Gym.

Total workout time: About 1 hour.

Daily Workout - Jog and Shoulders with Total Gym

I usually do my MMA workout on Saturday but todayI just wasn't 100% and I really need to feel 100% to do my MMA workouts. I'll try and make it up by going Monday or Tuesday next week instead!

Since it was a nice sunny day to day and we haven't seen the sun for some time, I decided to do my first jog of the year. I'm not really built for long runs, (shorter strong legs) but I do like to mix jogging in to my routine form tie to time.

I use a program on my iPhone called Runner, It's AWESOME and tracks literally everything  about each and every running session. (Calories, Miles per hour, GPS tracking with stats all along the way...) The Map image at the top is a screen capture sight from the Runner Program.

When I got home I had a quick drink and protein bar and then did Shoulders on the Total Gym and then some Punching Bag at the end.

• Running: 3 Miles - 30 Minutes.
• Shoulders on Total Gym - 30 Minutes.
• Punching Bag and Stretching - 20 Minutes.

Total workout time: About 1.5 hours.

Daily Workout - Back - at Fitness World

I know I said I was going to do my workouts this week with my Total Gym but again I found myself having to do a bank visit, and my bank being right beside the Fitness World that I have a membership at it makes it just to convenient! I was also feeling a bit stir crazy and needed to get out for a workout.

Going to the gym gives me the chance to use some equipment I don't have access to at home so I took advantage of this and used some of their universal gear to doe my Back workout.

• 10 Minutes Elliptical.
• Universal Wide Pull Downs x 3 Sets.
• Universal narrow Pull Downs x 3 Sets.
• Universal Rows x 3 Sets.
• Abs: Inclined Sit-ups.
• Misc. Stretching

Total workout time: About 1 hour.

Daily Workout - Chest with Total Gym in Home Gym

 

This week I'll be using the Total Gym all week long to mix up things. I usually start off with Chest, then I do Back, I move on to Shoulders, then Arms, and lastly I end off with Legs.

When you first start using a Total Gym it might seem hard, mostly because your body has never done anything like it before and there is a lot of stabilization that needs to happen. Once your body figures it out it gets much easier and in a way I look forward to my total Gym workouts most of all. Not because it is any easier but because it seems so efficient.

• Warmup: Eliptical for 10 minutes.
• Bench Press with Total Gym.
• Flies with Total Gym.
• Arm Raise Flies with Total Gym.
• 3 Stage Pushups: Planche, Extended, and Regular.
• Abs: Floor Raises x 100.
• Misc. Stretching.

Total workout time: About 1hour.

Daily Workout - Abs & Legs in Home Gym

 

I do some Abs with just about every workout but I don't really headline them since they usually only take me at the most about five minutes. I usually do them at the end of every workout. I mix it up by doing Crunches one day, and Leg Raises another. Some days I use the Total Gym to do my Abs or I may use a roller to do some floor stretch-outs. The point is to keep mixing it up and do a bit each day. Abs is one muscle group that you can do every day of the week if you want to.

So today I kept it simple and did some basic crunches - 100 in all and that was enough! But before I did a Leg Workout. Oh yah, I did another split workout day today, in the morning for my Cardio I hit the punching bag for 10 minutes - it's a great cardio workout if you keep busy.

• Morning Punching Bag - 10 Minutes.
• Squats with Smith machine.
• Calf Raises: with Smith machine.
• Leg Extensions: Bench with leg attachment.
• Leg Curls: Bench with leg attachment.
• Abs: Crunches.
• Misc. lower body stretching.

Total workout time: About 1 hour done in my home gym.