Arms

06/30/15

superset x 4
TG Machine Curl
TG Triceps Extension
---

superset x 3
cable curl
Rope Press Down
---

superset x 3
Hammer Curl
Overhead DB Extension
---

superset x 3
Barbell Curl Dropset
Press Down

W1 Light Full Body & W2 Back

06/29/15

Light Duty workout still! Back is better, but still not good!

Workout 1 Light Full Body

Lunges x 60
Wallballs x 100

superset x 3
Extensions x 20
Lunges (30) x 20
---

superset x 3
TG Pec Fly x 12
TG Lateral Raise x 12
---

Bench Press 4 x 10
Machine High Row 3 x 12
Machine Pulldown 3 x 12

Machine Curl 3 x 12
Machine Triceps Extension 3 x 12


Workout 2 Back

superset x 3
TRX Rows x 10
TRX Curls x 10
---

Chinups 5 x 5
TechnoGym Pulldown 4 x 12
Single Arm plate loaded Row 3 x 12

superset x 3
Wide Grip Pulldown (rear/front) x 10/10
Straight Arm Rope Pulldown x 10

W1 Chest & Back & W2 Legs

06/25/15

Workout 1 Chest & Back

superset x 4
TG Machine Press x12
TG Pulldown x 12
---

superset x 3
DB Row x 10
Close Grip Bench x 10
---

superset x 3
Straight Arm Pulldown x 10
Cable Fly x 10
---

superset x 3
Dips x 10
Pullups x 10
---


Workout 2

Lunges x 60

superset x 4
Single Leg Extension x 12
Squat x 12
---

superset x 4
Extensions x 12
Curls x 12
---

Machine Calf Press 4 x 12
Seated Calf Press 4 x 12

W1 Arms, Calves & W2 Arms, Calves

06/24/15

Workout 1

Pulldown Curls
Rope Pressdown

Seated DB Curls
Overhead DB Extension

Hammer Curls
Machine Curls
Machine Extensions

Machine Calf Press
Seated Calf Raise


Workout 2

Pulldown Curls
Rope Pressdown

Machine Curls
Machine Triceps Press

Hammer Curls
Pressdown

Seated Calf Raise
Machine Calf Press

Back

06/23/15

Pulldown (rear/front) 4 x 10/8
Leg Extensions 4 x 15

Close Grip Pulldown 3 x 12
Straight Arm Pulldown 3 x 12

Pullups 6 x 6

Chest

06/22/15

Still on light duty, my back is still tight and uncomfortable! Alignment is much better, got a good adjustment today! Trying to avoid any exercises that cause compression or require flexion at the hip with core stabilization. nickdalprawod.blogspot.com

Bench (135) 10, (185) 10, (205) 10, (225) 10
Incline DB (80) 3 x 10

Cable Fly 4 x 12
Dips 4 x 10

LF Machine Press 3 x 12
LF Pec Fly 3 x 12

No Workouts (back out!) 06/17/15

06/17/15

Threw my back out of alignment yesterday deadlifting. No workouts for a week or so!
nickdalprawod@blogspot.com