Arms & Back (pull); Abs

Seated rowing (or some such)
Warmup: 70 lbs X 10 reps
Set 1-3: 190 lbs
Set 4: 180 lbs

Curls using Pulleys
Warmup: 50 lbs X 10 reps
Set 1-4: 110 lbs

Reverse curls using Pulleys
Warmup: 40 lbs
Set 1-4: 80 lbs

Pulldown machine (radial)
Warmup: 90 lbs X 10 reps
Set 1-4: 230 lbs

Pulldowns using Pulleys
Warmup: ? lbs x 10 reps
Set 1-4: ? lbs X 10 reps

Abs were skipped because I ran out of time before the gym closed

My parents are visiting NYC for the weekend, so my workouts will be rather strange.

On this particular day, I walked two miles from work to their hotel room. Afterward, we ended up walking around 6 miles over the next 4 hours, start and stop.

Again, my parents are in town, so I am getting massive amounts of walking in. Saturday probably saw 10 to 12 miles worth of walking over the course of 15 hours, but I do not know the specifics.

I also did chest/shoulders today:

Benchpress
Warmup 90 lbs
Set 1-2 210 lbs
Set 3-4 200 lbs

Flies
Set 1-4 100 lbs

Military
Warmup 50 lbs
Set 1-3 90 lbs
Set 4 80 lbs

Lateral Raises
Warmup 50 lbs
Set 1-4 90 lbs

Tri extensions
Warmup 50 lbs
Set 1-4 110 lbs

Pushdowns
Set 1-4 180 lbs

All sets consist of 4-8 repetitions

We did much less walking today (my parents are beat). Estimated 6 miles walked over the course of the day.

Again, significantly less walking with my parents. I would estimate only about 3 miles today. However, after I dropped them off at the airport, I worked out my arms. I am making a change so my weights will be dropping some. I learned that 4-8 reps isn't the best means of lifting for physical appearance change. People do lower rep numbers to increase their actual strength, not muscle tone or size. From here on out, I will be shooting for a goal of 8 repetitions on each movement.

Arms & Back (pull); Abs

Seated rowing (or some such)
Warmup: 70 lbs X 10 reps
Set 1-4: 170 lbs

Pulldown machine (radial)
Warmup: 110 lbs X 10 reps
Set 1-4: 210 lbs

Pulldowns using Pulleys
Warmup: ? lbs x 10 reps
Set 1-4: ? lbs X 10 reps

Curls using the curling machine on the free-weights side of the gym
Warmup: none
Set 1: 30 lbs X 10 reps
Set 2: 45 lbs X 6 reps
Sets 3-4: 35 lbs X 5 reps

Crunches on bench
Warmup: none
Set 1-3: 10 reps forward, 10 reps left, 10 reps right (no pause)

Leg raises on the dip machine
Warmup: none
Set 1-3: 15 reps, raised knees to face

Later in the day, my wife and I walked 7 miles

I walked a bit immediately after work because it was such a beautiful day. 1.5 miles wracked up pretty quickly.

Tonight was a chest/shoulders night:

I also did chest/shoulders today. Again, my weight numbers are dropping because I raised my repetitions from 4-8 to 7-10.

Benchpress
Warmup 90 lbs
Sets 1-4 170 lbs

Flies
Set 1: 100 lbs
Sets 2-4 110 lbs

Military
Warmup 50 lbs
Sets 1-2 70 lbs
Sets 3-4 60 lbs

Lateral Raises
Warmup 50 lbs
Set 1-4 90 lbs

Standing Delt (new machine!)
Warmup: 20 lbs
Set 1: 30 lbs
Sets 2-4: 40 lbs

Tri extensions
Warmup 50 lbs
Set 1-4 110 lbs

Pushdowns
Set 1-4: 160 lbs

I am considering adding incline bench to this day, but it is starting to get a bit crowded. We will see what happens.

For the first time in a long while, I took the day off.

Arms & Back (pull); Abs

Seated rowing (or some such)
Warmup: 70 lbs
Set 1-4: 170 lbs

Pulldown machine (radial)
Warmup: 110 lbs
Set 1-3: 210 lbs
Set 4: 200 lbs

Pulldowns using Pulleys
Warmup: 50 lbs
Set 1-4: 100 lbs

Curls using cables
Warmup: 55 lbs
Set 1-4: 100 lbs

Reverse curls using cables
Warmup: 40 lbs
Set 1-4: 90 lbs

Crunches on bench
Warmup: none
Set 1-3: 10 reps forward, 10 reps left, 10 reps right (no pause)

Leg raises on the dip machine
Warmup: none
Set 1-3: 15 reps, raised knees to face

Back to my normal schedule of not being able to work out on Friday nights . . .

I walked a mile this morning rather than transferring trains to get as close as possible to work. I am going to add another 2 miles on the way home. These two will have to count as my workout for the day.

Benchpress
Warmup 90 lbs
Sets 1-4 170 lbs

Flies
Set 1-4: 100 lbs

Military
Warmup 50 lbs
Sets 1-4 90 lbs

Lateral Raises
Warmup 50 lbs
Set 1-4 90 lbs

Standing Delt (new machine!)
Warmup: 20 lbs
Set 1-4: 40 lbs

Pushdowns
Set 1: 160 lbs
Set 2-4: 180 lbs

I didn't really do anything organized as far as a workout goes today. I did quite a bit of walking, ran up and down our four flights of stairs a dozen times and played about 45 min of frisbee with my wife (and she cannot throw reliably straight . . . tons of running there).

Arms & Back (pull); Abs

A few more changes to this workout. I was informed by my father that for an arms/back workout it is best to do biceps first, otherwise they will overwork themselves helping with the back exercises. So, I am switching all of the items around. Additionally, I tried the seated rowing on the cable machine rather than the regular machine. I liked it significantly more, so I will be permenantly changing that also.

My workout:

Curls using cables
Warmup: 55 lbs
Set 1-4: 110 lbs

Reverse curls using cables
Warmup: 45 lbs
Set 1-2: 90 lbs

Pulldowns using Pulleys
Warmup: 50 lbs
Set 1-3: 110 lbs
Set 4: 100 lbs

Seated rowing (or some such)
Warmup: 50 lbs
Set 1-4: 100 lbs

Pulldown machine (radial)
Warmup: 110 lbs
Set 1-4: 190 lbs

Crunches on bench
Warmup: none
Set 1-3: 30 reps each

Leg raises on the dip machine
Warmup: none
Set 1-3: 15 reps, raised knees to face

Cardio:
2 mile walk in 30 min

My wife met me after work to go out. I did no physical activities as a result.

Benchpress
Warmup 90 lbs
Sets 1-2 170 lbs
Sets 3-4 180 lbs

Flies
Set 1-4 110 lbs

Military
Warmup 30 lbs
Sets 1-2 70 lbs
Sets 3-4 60 lbs

Standing Delt
Warmup: 20 lbs
Set 1-4: 40 lbs

Tri extensions
Warmup 50 lbs
Set 1-4 110 lbs

Pushdowns
Set 1-4: 160 lbs

Cardio: 2 mile walk after work

My wife again met me after work and I didn't work out. I need to get in the habit of working out in the morning I think.