Daily Workout - Chest & Back

Over the last two days I again found some time to get a couple more workouts in, this week again I am using my Total Gym as I want to continue doing higher reps and lower weights at least for another week.

yesterday I got a good chest work in and today I did my back, both days I managed to do some abs too but no cardio. I will start up my card soon enough... Both workouts where about 40 minutes long in all.

Daily Workout - Back - Shoulder - Arms

Sorry, I have been really busy and have had no time to post my last few days workout activities... I did manage to find the time to get  Back, Shoulders, and Arms workouts in! All on different days over the last few days.

I have been following a "get back in to it" workout plan that has consisted of lower weights and higher reps. Last week I was using my Total Gym and this week I have been doing free wieghts, mostly dumbbells.

Last 3 Days of Workouts:

• Back - Bogy weight pull ups (wide grip), Body weight pull ups (narrow grip), Bent over rows with Smith Machine.
• Shoulders - Dumbbell press, Misc shoulder flies, Upright rows, and Shrugs.
• Arms - Dumbbell curls (5 sets), Seated triceps press, Standing triceps extension with Smith Machine
• I did lower body Stretching and some misc. Abs with each workout but I did not do any Cardio.

Daily Workout - Chest - Home Gym

It's a new year and before you know it, summer will be here! Over the Holidays I didn't really do to bad, I actually didn't even gain any weight but I did lose a bit of muscle and I am assuming it was replaced with some fat, so I do have some work to do to get the muscle back on and the fat off.

My goal is simple... get in the gym and eat right. That has always worked for me!

Todays workout:

• Bench Press with Dumbbells.
• Incline Dumbbell Flies.
• 3 Stage Pushups: Planche, Extended, and Regular.
• Abs: Misc Crunches.
• Misc. Stretching.

Total workout time: About 45 minutes.

Daily Workout - Shoulders and Arms with Total Gym

OK, it's official, I'm back on a roll and feeling good again. I still need to regain some strength and as I found out today "my Cardio". I have been putting off the Cardio for a while during December, no time and poor health has made it hard. Today I did a quick 10 minutes and man was I tired! Granted I pack in about 200 calories burned in the short 10 minutes.

Today I got a good Shoulders and Arms workout in and even did some Stretching and Cardio!

Total Gym - Seated Shoulder Press.

Total Gym - Reverse Shoulder Raises (Lying on Back Upside-down).

Total Gym - Seated Shoulder Raises (Front to Back).

Total Gym - Front Seated Shoulder Raises.

Barbells - Shrugs.

Biceps: Lying Down Curls with Total Gym. (3 Sets with an increase in the incline each time)

Barbell Curls - (2 sets)

Triceps: Seated Overhead Extension with the Total Gym.

Triceps: Lying Down Extension with the Total Gym.

Triceps: Rear Extension with the Total Gym.

Abs: Side twists on Total Gym facing forward..

Misc. Stretching.

Total workout time: About 1 hour.

Daily Workout - I'm Still Alive!

I'm still alive! I was really sick for a while, every time I thought I was getting better I got worse just after! Well it's been a few days and I'm definitely much better now - enough to do a Chest and Back workout on my Total Gym. The only good part about being deathly ill over the holiday season is that I didn't have a big appetite and so even with all the great food hanging around I still managed to keep off the Christmas pounds.

I have missed a couple of weeks of workouts and so I imagine it will take a couple of weeks to get back my strength... I plan to keep my next few weeks worth of workouts to high rep low weight routines and then follow it up with a couple weeks of heavy weight low rep routines.

• Total Gym - Iron Cross (Lying on Back).
• Total Gym - Seated Bench Press.
• Total Gym - Seated Flys.
• Pushups.
• Total Gym - Seated Wide Row (Various Positions).
• Total Gym - Seated Narrow Row (Various Positions).
• Total Gym - Pull Downs (Lying on Back).
• Total Gym - Abs: Seated Side Twists.
• Misc. Stretching.

Total workout time: About 45 minutes.