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 - Chest & Punching Bag in Home Gym

 

I actually got around to doing an earlier workout today! Everyone was out of the house so I knew there would be no interruptions. This was also a good time to hit the punching bag as it tends to make some noise and I can't really use the punching bag at night when the kids are sleeping.

• Warmup: Punching Bag for 10 minutes (Punches & Kicks).
• Bench Press with Dumbells.
• Incline Dumbbell Press Flies.
• 3 Stage Pushups: Planche, Extended, and Regular.
• Abs: Mixed Sit-ups & Floor Raises.
• Misc. Stretching.

Total workout time: About 1 hour.

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 - 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.