23 Dec 2011 Workout

Since I'm going to be gone until the 27th I decided to train shoulders, back, arms, and abs.
Press behind neck smith machine
6 x 8-15
Behind the neck pulldowns 6 x 10-12
Front pulldowns 4 x 8-12
One arm cable rows 3 x 10-15
Stiff arm pulldowns 3 x 12
Machine rows 3 x 10
Db curls 3 x 8-12
Hammer curls 2 x 6-8
Cable curls 4 x 12-15
One arm dumbbell triceps extensions
3 x 7-12
Bent-over cable extensions 3 x 10-12
Pushdowns 4 x 10
One arm reverse pushdowns 3 x 12-15
Bench knee-ins 4 x 20
Machine crunches 3 x 15

I kept rest between sets pretty short.

21 Dec 2011 Workout

Decided to take off yesterday wanted to make sure I recovered completely.
Trained chest, shoulders, and triceps. This was a short workout.
Incline press 5 sets
Flat flyes 3 sets
Chest press machine 3 sets
Incline flyes 2 sets
Press behind neck 3 sets
Dumbbell side raises 3 sets
Pushdowns 4 sets
Machine triceps extensions 3 sets
One arm dumbbell extensions 3 sets
This was a quick workout, rests were kept at a minimum with the exception of incline presses. I went a little heavy.

Full body workout routine

The following is the full body workout I use from time to time.

Dumbbell upright rows
Smith machine presses
Rear dumbbell raises
Incline press (Smith machine)
Dips
Flat flyes
Front pulldowns
Cable rows
Stiff arm pulldowns
Db curls
Machine curls
Concentration curls
Tri extension machines
Pushdowns
One arm dumbbell extensions
Leg press
Leg extensions
Leg curls
Calf raises
Calf presses
Crunches
Hanging bent knee raise

Three sets of 8-12 is performed for all exercises. For abs perform 15-20 reps. Rest 30-45 seconds per set. And up to five minutes between body parts.

Good triceps workout

The triceps makes up two thirds of the arm. They are activated when presses for chest and shoulders are performed.
Below is a good triceps exercise.

One arm dumbbell triceps extensions
4x8-10
Pushdowns
3x10-12
Bent-over triceps extensions
3x10-15
Dumbbell kickbacks
3x15
Keep your rest to 30-45 seconds. Train your triceps once per week.

Lower body workout

This morning I trained lower body. This time I trained my lower body backwards. I started training calves first and front thighs last. I started out with 15 minutes on the bike. Below is my workout:
Seated calf raise machine 6 x 20-25
Hyperextensions 4 x 12
Seated leg curls 4 x 12
Leg extensions 4 x 12
Leg press 4 x 10-15
Outer leg machine 3 x 15-20
Inner leg machine 3 x 15
Leg extensions (one leg at a time) 3 x 15
Bench knee-in 3 x 20
Crunches 3 x 20

Weights were moderate heavy can't do super heavy workouts due to lower back problems. Since I'm a fast trainer I rested 30-45 seconds between sets.

I will take the next two days off. Have trained all the my body parts this week.

Total Body Routine

One of my favorite bodybuilders is Steve Reeves. He trained his whole body three times a week. He started by training shoulders first, chest, back, biceps, and lower body last. For each body part he select three exercises and performs three sets. Since the mid 80's I have include this type of workout into my regular routine. Usually I do this workout 2-3 times per month depending on how I feel. Last time I performed this workout was last Saturday for variety. I do enjoy this workout but it is a very taxing on the body. There have been times that I could not finish the workout because I tired out. If you want a little variety in your workout give this routine a try. Steve Reeves built one of the greatest physiques with this routine in an era before steroids were available. On the next blog I'll post one of the total body routines I've used with great success.

Workout: Today is my day off. My back is sore from last night's workout.

15 Dec 2011 Workout

Yesterday evening I trained back, biceps, forearms, and abs. I did the following workout.

Front pulldowns 4 sets
Parallel grip pulldowns 3 sets
Shrugs 4 sets
Row machine 3 sets
Stiff arm pulldowns 3 sets
Db curl 4 sets
Machine curls 3 sets
Hammer curls 3 sets
Concentration curls 3 sets
Reverse curls 3 sets
Cable crunches 6 sets
Rest between sets averaged between 30-45 seconds. This was a very fast pace workout. And one of the best workouts in a while.

Blog Introduction

As I'm approaching my 50th birthday next year my goal is to be in my best shape by May 2012.

In this blog I will post my daily workouts and training tips to sculpt the very best physique that you can. My goal is to inspire those in my age group to adopt a healthy lifestyle. For those who are younger this information applies to you too.