July 5, 2012: Shoulder Day

My gym was closed yesterday, sad face.
Back in there today, though, feeling inspired as ever!

SHOULDER DAY


Barbell Shoulder Press: 3x10-12

Extended Deltoid Triplets: 3 sets, (7 reps of each of the 3 different isolations, each set). **Don't try and do more weight than you can handle! The last ones are the hardest.

Heavy Upright Rows: 3x7

Shrugs: 3x12

Dumbell Front Deltoid Raises: 3x12 **In the video, my lifting buddy uses a barbell. Use a dumbbell, one arm at a time.

Heavy Arnold Press: 3x7 **I only did 1 arm in the video. Do both arms together, this time.

SHOUTOUTS!
Jeremy Cegers- new name that I hope to put on here again, soon! Future lifting buddies from afar, I hope!
Gordon Pherribo- This man shows up again! Again, it's great to have you lifting with Zak and I. Keep it up. It's exciting to see you push yourself in the gym
DeVynne F…n- Can we actually chill one of these days? lol. It was good seeing you in the gym, too. You'll have deltoids one day...

July 2: Back Day

Switched things up a bit today…

Back Day 


Weighted Pull-ups: 4x5 - We don't usually work these in much. They suck
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Behind the head Lat. Pull-downs: 3x10 HOLD AT THE BOTTOM FOR A 3 COUNT ON EACH REP
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Heavy Arnold Pull-overs: 4x5

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Heavy Flatbar Bent over Rows: 3x7

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Heavy Flatbar Deadlifts: 4x3 INCREASING WEIGHT EACH SET! With so few reps, you're wasting time if you're not doing as much weight as you can finish the set with!

Shoutouts!!!

Gordon P.- another impressive day! Glad you keep showing up!

somebody give me a comment please!

First Day After My Month-long diet: Chest Day

It was nice to work out with a few carbs in my system again!

Chest Day

Bench Press: 3x10-12
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Heavy Butterflies (on machine preferably): 4x7
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Decline Bench Press: 3x as many as possible (I did 25, 27, 29)
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Heavy One-Armed Inclined Dumbbell Press: 3x5
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Heavy Weighted Dips (on machine): 3x3 **This is meant to be especially heavy. If you don't know what a dip machine is/don't have one/don't know how to do weighted dips, skip this**
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Finisher Press: 3x7

I only feel motivated to keep this blog going when I know people are looking. Leave comments! Ask questions! Send your pictures for the slide show, which is getting updated soon!!!

SHOUTOUTS TO….

*My older sister Natalie- I feel like I'm on a whole new level now with this whole fitness trying to share the experience things we've talked about lately…

*Chauncey- thanx for the encouragement, even after the diet has ended and the power has been turned back on (ha)

*Joe Frick- can't wait to get a picture for the slideshow

*Amanda Smith- for getting off her butt and making the most out of God's gifts

Back Day Back Day Back Day

Another big day. No clue where my new inspiration came from (lying- it was my sister and going to see muscle mania).

Back Day

Heavy Lat Pull Downs: 12, 10, 7, 7, 7- Start light, finish heavy
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Heavy Arnold Pullover (2 arms, 1 dumbbell): 4x7-  In the video, I only used one arm.

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Bent over One-arm Long Bar Row: 3x10- Focus on the middle back; be sure to hold it up top.

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Heavy Bent over Two-arm Long Bar Row: 3x5- Same lift except both arms on the bar now, heavy weight. Make sure to secure the back end of the bar

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Pull-ups: 50 in as few sets as possible- …..that's it.

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Straight Leg Deadlifts: 10, 7, 7, 5, 5

Hydrate!

Afterwards, I hit the gym for a bit, then ran a mile and a half. Did some abs, called it a day.

LET ME KNOW THAT SOMEONE OTHER THAN KURT IS READING THIS!

-E

First Post in a long time….(chest and shoulders)

Back at this! Hope y'all missed me and that someone is still reading!

My gym was closed for almost a week..first day back and I lost myself for a little bit. Ha
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Chest and Shoulder day (I got excited)

Bench Press (with barbell): 12, 10, 7, 5, 5, 5- Increase weight after each set. Start LOW, end HIGH! I start with 135, ended with 295.
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Heavy Dumbbell Inclined Bench: 3x7 - Heavy weight! If you're not struggling by the 5th rep of EACH SET, get bigger weights
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Flat Bench Dumbbell Butterflies: 3x12- You should be fighting the urge to quit by the 7th rep of each set. Push through!
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Dumbbell Front Deltoid Raises: 4x12- Make em' pretty
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Extended Dumbbell Side Deltoid Raises: 4x7- Each rep, hold your arms up and out (horizontal) for at least 5 seconds before relaxing. Don't cheat!
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Dumbbell Side Deltoid Raises (No pausing at the top): 3x12
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Reverse Dumbbell Butterflies (for rear deltoid): 4x12
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Heavy Shrugs: 4x7- Let your arms hang as low as possible to start (you should feel your traps stretching). If you can't pull you shoulders up as high as possible, you're cheating. Do less weight. Hold at the top for at least a second
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Inclined Butterflies with Cables: 3x12

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ABS! Later at night after you recover a bit…

NOTE: This is a longer than usual workout. I had time to blow and this is what I consider "fun". Lengthen or shorten the workout according to what you need. ASK QUESTIONS, MAKE COMMENTS AND SUGGESTIONS!




LETS INSPIRE EACH OTHER! Email me your workout pix and I'll add em' to the slideshow. Show off your hard work!


SHOUTOUTS:
-My sister Natalie: Be strong and keep pushing for your goal! Don't come to me if you want someone that's gonna let you be weak! 


-Ricky: I hope you see this bro


-Jason Jennings-Wright: Of course we can workout together. I usually go spur-of-the-moment (after a nap or something) but I'm for sure down to help


-Joe Frick: We gotta figure out how to get you sculpted this summer. I'm game


-Chauncey Whitehead: Doubtful that you'll see this but if you do, this is how I'm starting! Trying to get in the personal trainer world!

Back Day!

I twisted my ankle the other night and leg day got shafted :(

BACK DAY!

Wide-grip Pull-ups, palms away: 3x10

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Wide-grip Lat. Pull-downs, behind the head: 4x7, hold each rep behind your head for at least a 2 count

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Bent-over Rows with Flatbar: 3x12

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Reverse Butterflies: 3x10

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One-armed Pull-ups: 3x7 (each arm!)

Stretch stretch stretch!

Lemme know someone's still looking at this!

E

Spring Break Recovery: Chest day

Gonna get back to working legs soon! But for now...

Chest Day:




Heavy Bench: 5x5 (light warmup, 2x7-10)
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Heavy Single-arm DB Bench: 3x7 (Only pick up one weight at a time, plant feet wide and tighten your abs to stay balanced)
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Inclined Bench: 3x12
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Weighted Dips: 3x7 OR Regular dips 3x12 if you don't have a seated dip machine or weight belt.
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Get to work on those abs!!


SHOUTOUTS: Blake and Dillon, great job