January 27, 2009

Yesterday we had quite a snow and ice storm.  I wasn’t sure if I was going to get in my workout.  I didn’t get to work but did make it to a local gym that was not too far from the house.  The roads weren’t too bad.  I was excited to get my workout in.  This workout plan has produced and I hate to miss if I can keep from it.

Once I got to the gym I realized their were actually quite a few people there.  I had to alter my original plan but never the less had an outstanding workout.

Flat Hammer Machine Presses 115 per arm x 25,18,10

Pulldowns Life Fitness Machine 200 lbs x 18,15,10

Hammer Machine Overhead Presses 135 lb per arm x 10,8,6

Life Row Machine 130 lbs x 12,10,10

Seated Dumbbell Curls 45 lbs x 15,12,10

Bodyweight Dips x 35,30,30 (It had been a long time since doing these, I was pleased with the number of reps here.  My chest and triceps were smoked after this.)

Horizontal Leg Presses 250 lbs x 30,30 Decided to try stationary lunges 55 lbs x 15 per leg for just one set.

Standing Calf Raises 130 lbs for both legs at same time x 35,30,30

Evaluation:  The upper body portion of the workout was awesome.  The lower body portion really wasn’t as good as I had hoped.  The horizontal leg press really didn’t engage a lot of muscle tissue therefore, I decided to try the lunges.  When I got to the lunges I realized that my knee was getting irritated by that movement.   I really didn’t get the kind of muscle recruitment I wanted from either exercise.  I am ok with that.  I will make adjustments next time.  The leg press I should have used was being used and I didn’t want to wait.  Next time I will wait and perform an exercise I know I will get alot of muscle recruitment.

Have a Great Day.  Hopefully, I can get back to work tomorrow.

Michael