Daily Workout - Arms Split Workout at Home Gym

 

No, that is not a picture of me! I found it online and kind of liked the artsiness of it. I was working from home today and when I find myself at home, I like to take advantage of it and break up my work and workout day by doing some of my workout in the morning-afternoon and some in the evening.

Today I did my Cardio in the afternoon for a bit of a work break and then after the kids went to bed I did my Arms Workout. I find this a great way to make each shorter section easier while at the same time more intense.

• 10 Minutes Elliptical.
• Biceps: Dumbbell Curls Standing.
• Biceps: Dumbbell Curls Seated.
• Triceps: Seated Overhead Single Dumbbell Extensions.
• Triceps: Pull Downs with Curl Bar.
• Abs: Crunches and Leg Raises.

 Total workout time: About 45 minutes.

Daily Workout - Shoulders at Home Gym

For some reason I found it really hard during my workout to get into it. The workout started out OK, but I simply just lost all my energy about halfway through? I ended up finishing but I had to really take my time with the last half. I'm not really sure what the reason for this was, maybe it was the pizza I ate earlier in the day?

When you're starting out with a training program and you haven't got your body used to it, it can kind of feel the same way for a while (A real lack of energy). But in a relatively short amount of time you will start noticing an overall energy boost!

• Warmup: Elliptical for 10 Minutes.
• Shoulder Press with Barbells.
• Barbell Shoulder Flies in Three Positions: Forward, Side, Behind.
• Upright Row Raises with Pulley.
• Shoulder Shrugs with Smith Machine Straight Bar.
• Misc. Stretching.
• Abs: Misc Crunches & Leg Raises.

Total workout time: About 1.25 hours.

Daily Workout - Cardio and Legs in Home Gym

Sorry - No picture today! Todays workout was another one I just didn't feel much like doing, so I used the old "I'll just do a quick 10 minutes of cardio". For some reason once you get started, carrying on with the rest of the workout isn't so hard.

So if you don't feel much like doing a workout, tell yourself you will just do a quick one and more than likely you will end up doing the entire workout!

• Elliptical Warmup - 10 Minutes.
• Squats with Smith machine.
• Calf Raises: with Smith machine.
• Leg Extensions: Bench with leg attachment.
• Leg Curls: Bench with leg attachment.
• Misc. lower body stretching.
• Abs: Total Gym Side Twists.

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

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 - 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.