Today
Legs & Butt

Good mornings: 110x10,10,10

Squats: 160x10,10,10
Wide stance squats: 160x10,10,10
Lunges w/40lbs of dumbells: 8,8,5
Straight leg deadlifts: 180x10,10,10

Barbell standing calf raises, toes on plates: 180x10,10,10
Dumbell seated calf raises, toes on plates: 60x15,15,15

Pelvic lifts, knees and feet together with 60lbs: 10,10,10
Pelvic lifts, knees and feet apart with 60lbs: 10,10,10

hamstring curls: 50x10,10,6(f)
side scissor leg lifts with ankle weights: 10,10

HEY.......I remember you.

Good to see you back. Now get to work on those abs!

Delts & Abs

Lateral DB raises: 15x10,10,10
Front DB raises: 20x10,10,10
Bent over Lateral DB raises: 20x10,7(f) 15x10
Barbell upright rows: 60x10,10,10
Barbell Shoulder press: 60x8(f) 50x8(f),10
finisher - Arnold presses: 20x5 15x7,9

Bicycle crunches: 15,15,15
Oblique crunches: 15,15,15
Ab roller extensions: 6,6,6

Arms

EZ bar curls: 40x10 50x10,10
Hammer curls: 20x10 30x10,7(f)
Concentration curls: 20x10 15x10,10
Narrow grip cable pulls to the face: 30x10 40x10,10
finisher - Incline curls: 15x10,10,10

Close grip bench press: 110x10,10,8
Kickbacks: 20x8,10,10
Lying cross face extensions: 15x10,10,10
Skull crushers: 40x10,10,10
finisher - reverse grip cable pressdowns: 20x10 30x10,8(f)

Dumbell wrist curls: 15x10,10 20x15
reverse DB wrist curls: 10x10,10 15x10

Last week two different ladies whom I hadn't seen much of lately asked if I'd lost weight. I told them I haven't weighed lately, and that I probably had.

I've lost about 5lbs, mostly muscle. C'est la vie! It happens when you stop putting in the effort. I think the warmer weather and the return to riding the motorbike had a lot to do with it. Can't bring much iron to work without a truck, and I don't like to take that time at home away from Grace. But I need to exercise, so I'll bite the bullet a bit.

171.4 lb 13.7% bf
Yesterday's workout: Chest Back and Abs. Kicking the weight up a bit

Wide grip bench press: 130x10,9,6(f)
Incline Flyes: 30x10,10,8(f)
Decline Flyes: 30x10,10,9(f)

One arm dumbell rows: 100x10,10,10
Bent over barbell rows: 90x10,10,8
Barbell shrugs: 200x 10,10,10
Plate shrugs: 45x10,10,10
Lying Straight arm pullovers: 50x10,10,6(f)

Dragon flags (lousy form) 5,5,5
Decline situp with 25lb plate: 10,10,6
reverse crunch with ankle weights: 15,15,15

Took a day off in the middle of my split - just came off night shift and went (with one day off) directly to day shift. So I got home a bit tired one day and went directly to sleep!

Legs & Butt

Good mornings: 130x10,10,10

Squats: 130x10,10 150x10
Wide stance squats: 150x10,10,10
Lunges w/40lbs of dumbells: 10,5,5,5
Straight leg deadlifts: 200x10,10,10

Barbell standing calf raises, toes on plates: 200x10,10,10
Dumbell seated calf raises, toes on plates: 100x10,10,15

Pelvic lifts, knees and feet together with 60lbs: 10,10,10
Pelvic lifts, knees and feet apart with 60lbs: 10,10,10

hamstring curls: 60x10,10,8(f)
side scissor leg lifts with ankle weights: 15,10,10

Yesterday was Delts and Abs:

Lateral Raises: 25x10,10 20x8(f)
Front raises: 25x10,10 20x10
Bent over lateral raises: 25x10,10 20x10

Barbell upright rows: 90x10,8,8
1st finisher - Seated Military BB press: 60x10,7(f), 50x7(f)
2nd finisher - Arnold presses 20x8,8,6

Dragon flags (much better form!): 7,7,6
Bicycle Crunches: 15,15,15
Oblique situps: 15,15,15
Ab roller extensions: 10,9(f), 5

Took the day off. Busy. Arms tonight!!!

Yesterday - Arms

EZ bar curls: 60x10,10,10
Hammer curls: 30x10,10,10
Reverse curls: 50x10,10,10
finisher - Incline curls: 20x10 15x10,10

Close grip bench press: 140x9 130x9,5,5
Skull crushers: 50x10,10,10
cross face extensions: 20x5 15x10,10
finisher - reverse grip pressdowns: 30x10,10,10

Dumbell wrist curls: 20x10,10,10
Dumbell reverse wrist curls: 15x10,10,8(f)

Yesterday Chest, Back, Abs 171 lbs 13.2%

Wide Grip bench press: 150x7 130x9,6,4
Decline Flyes: 30x10,10,10
Incline Flyes: 30x10,10,10

One arm dumbell rows: 110x8,10,10
Bent over Barbell rows: 100x10,10,8(f)

Barbell shrugs: 200x10,10,10
Plate shrugs: 12,12,12

Wide grip cable pulldowns: 100x10,10,10

Dragon flags (excellent form): 7,7,7
Decline situp with 25lb plate: 10,10,10
Reverse crunch with ankle weights: 15,15,15
Ab roller extensions: 8,5(f)

Slacked off yesterday, having had a rough bout of insomnia. It was leg day, but I just did a couple of sets of chin-ups.

5,5

Today I did chin-ups again:7,7,5 Tonight, legs.

Yeah, I've been exercising - just haven't been near a PC in a while

6/26
Started Legs, but got interrupted, not to return to it.

Good mornings: 150x10,10,10
Squats: 180x10

6/28 repeat legs.

Good mornings: 150x10,10,10

Squats: 180x10,10 150x10
Wide stance squats: 180x10,10,10
Lunges w/60lbs of dumbells: 5,5,5,5,5,5
Straight leg deadlifts: 220x10,10,6(f)

Barbell standing calf raises, toes on plates: 200x10,10,10
Dumbell seated calf raises, toes on plates: 100x10,10,12

Pelvic lifts, knees and feet together with 80lbs: 10,10,10
Pelvic lifts, knees and feet apart with 80lbs: 10,10,10

hamstring curls: 60x10,10,10
side scissor leg lifts with ankle weights: 10,10,10

6/30 delts

Lateral Raises: 20x10,10,10
Front raises: 20x10,10,10
Bent over lateral raises: 20x10,10,10

Barbell upright rows: 90x10,10,8(f)
1st finisher - Seated Military BB press: 60x10,10,7(f)
2nd finisher - Arnold presses 20x7,8,8