Week Of Workouts – That Weight Loss Guy

Week Of Workouts

Week Of Workouts
week-of-workouts

Well here’s my last week of workouts. I did a big mix of weight training and sports this week. One issue I’ve run into is the 100 lb dumbells at the gym are now too light! I know that sounds like a real musclehead thing to say, but it’s a real issue. I like my gym and want to stay there so I’m going to request more dumbells I guess. I played a couple sports this week, went golfing twice and played baseball so I’m counting that as my cardio. I know it wasn’t running but we were in a heat way this week to tempartures meant I was sweating out about 2 lbs of weight with each sport!

Here’s my workouts:

Monday July 15th, 2013

Shoulders:

  • Tri-set bent over one arm cable, standing one arm cable, forward one arm cable
  • Rope pulls through the legs forward
  • Should presses

Legs:

  • Leg Press, (1,003 lbs)
  • Leg extensions
  • Leg curls
  • Tri-set for calves on leg press machine

Forearms:

  • Behind the back olympic bar curls

Abs:

  • 3 x 25 straight bar rotations
  • 3 x 25 one side crunches on mat, (both sides got 3 x 25)
  • 3 x 25 straight leg raises on mat

Tuseday July 16th, 2013

I went golfing today and shot 87! This is my best round ever. I was on fire. I think my training and new body is really paying off.

Wednesday July 17th, 2013

Chest:

  • Olmypic bar drop sets, 315 lbs for 2 reps then drop 2 45 lb plates off and do 6 more reps
  • Cable flys
  • Incline bench presses
  • Cable pull overs

Triceps:

  • Incline bench straight bar cable extensions
  • Rope pulls overhead with cable
  • Reverse cable one arm extensions
  • Dips

Forearms:

  • Forearm reverse curls with bar

Abs:

  • 3 x 25 straight bar rotations
  • 3 x 25 one side crunches on mat, (both sides got 3 x 25)
  • 3 x 25 straight leg raises on mat

I also played baseball tonight. We got killed but it was a super hot game. Temperatures were sky high and it was a sweat fest!

Thursday July 18th, 2013

I took a day of rest today as I was kinda drained from the heat!

Today was a day of rest, I was kind sore and tired from my double workout the day before so rest is VITAL to growing and staying healthy.

Friday July 19th, 2013

Biceps:

  • Curly bar curls (drop sets)
  • Bent over one arm concentration curls
  • Olympic Bar 21’s
  • Preacher curls

Back:

  • Deadlifts
  • Reverse grip chin up followed by close grip cable pulldown to finish any set I couldn’t do the full chin ups for
  • Cable pull downs (Superset with Cable rows)
  • Cable rows

Forearms:

  • Forearm curls with bar

Abs:

  • 3 x 25 straight bar rotations
  • 3 x 25 one side crunches on mat, (both sides got 3 x 25)
  • 3 x 25 straight leg raises on mat

I went golfing at 7:10 am today. It was an attempt to beat the heat. I shot 96 which was 9 strokes higher then my record 87 but I fell apart on a couple holes. Just a few mis-hits here and there. Golf is all about consistency and I didn’t have it today.

Did you workout today? If you didn’t why not!?!?!

 
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