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
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