new abdominal routine

a facebook friend who i have never met but who has incredible and enviable abs encouraged me to mix up my ab routine and not do the same exercise in a 2 week period because abs adapt so easily as compared with other muscle groups

soo. . .

abs
4 sets of 10 lower abs - leg lifts on dip machine
4 sets of 15 twist with medicine ball (balance on glutes and bring ball to each side quickly)
4 sets of 10 push ups with bosu ball (1/2 ball)

back
i am incorporating more supersets and drop sets
3 sets of 15 assisted pull ups
3 sets of 12 dumbbell rows 25#
3 sets of 10 hammer strength 45# each side
superset 3 sets of 10 tbar row (35#) and 10 deadlifts (65# and 85#)
3 sets of 12 back extensions
cable row drop set 2 sets of 2-4-6-8-10 reps (105# down to 45#)
lat pull downs 3 sets of 15 forget what weight i used

renewed

run 5 miles on trail

rest.refuel

5 minutes warmup on stairmaster
legs with trainer
3 sets of 15 step on bench w/ 20# dumbbells (alternate legs each step)
4 sets of squats on smith rack 15-12-10-8 (25# each side to 45# each side)
3 sets of walk up and down stairs with 20# dumbbells
3 sets of 16 walking lunges with 20# barbell, turn to side and work obliques
5 sets of stepper for speed (too complicated to explain)
3 sets of squats against wall with large ball while holding 10# ball out straight, hold last rep for 10 seconds
3 sets of 25 jumping jacks plus 10 squats w/ 10# ball held out straight
3 sets of lunges for each leg using stepper

10 minutes stairmaster

new workout

i'm not going to post every day, but i'm starting a new workout, so i may post some. i'm cutting back cardio to 5 minutes before and 30 minutes after my workout, combining arms into one day, so i have 1-2 days of strictly cardio.

5 minutes arc trainer

chest workout with brian:
flat bench 15-12-10-8 reps with 65-75-95-105 #
dumbbell fly - 2 sets of 10 (20#)
3 sets of 20 push ups using the flat bench (10 with feet on bench, hands on floor; 10 with hands on bench, feet on floor)
3 sets of 10 dumbbell decline (20# - usually do 30#) and 10 situps on decline bench
3 sets of 10 dumbbell incline (25#)
3 sets of 7s with cable fly (7 decline, 7 regular, 7 incline) - 25-20-15#

short abs workout

30 minutes stairmaster

thinking

10 min stairmaster

muscle group worked: abs, back

20 minutes stairmaster
10 minutes climb stairs (28 flights)

i swear i can fly

10 minutes stairmaster

muscle group worked: legs

20 minutes stairmaster
10 minutes run on treadmill

i think i found a paramedic who will show me how to skateboard!

feeling

10 minutes arc trainer

muscle group worked: chest, abs
thanks, tj, for spotting me!
several sets of 8 reps with 95#, i can do this pretty easily now
did a few sets of 4-6 reps with 115#, one rep of 125# but i had help
used hammer strength for incline press, got up to 5 reps with 40# on each side

30 minutes stairmaster
saw lots of my friends at the old gym. happy to have the fellowship.

rest day

rest day

55 minute walk

easter

10 minutes stairmaster

muscle group worked: biceps, abs
20# and 25# dumbbell curls
barbell curls 45# (8-10 reps) - 50# (8 reps) - 55# (3 reps)
hammer strength 35#
reverse curls
cable (pyramid)

20 minutes stairmaster

rest, refuel

30 minutes run at park

i was at the gym and a guy was seated on a bench doing biceps curls with dumbbells. i sat down next to him and started doing curls with the same amount of weight. he got up and walked away.

ooh la la

36 minutes run on trail (4 miles)

refuel
rest

muscle group worked: triceps
close grip (barbell) 45# - 65#
skull crushers 45#
overhead triceps extension 40# dumbbell
kickbacks 15#
cable pull downs 62.5# (I think)

30 minutes stairmaster

Forgot to mention that there is a guy, who told me yesterday that he is 46 years old, who often nods at me in the gym. about once a week, he gives me a workout tip. a few weeks ago, he told me to bend my wrists out more when I do biceps curls to really add mass to the middle of my biceps. Two weeks ago he showed me how to do clean & jerks and told me it releases a lot of HGH and will build up my shoulders. Yesterday he told me that if the ligaments in my forearms start to hurt, I could get one of those velcro wrist bands with a gel pad to help keep them braced while working out. Thanks for the tips, buddy.

blue

10 minutes stairmaster

muscle group worked: shoulders, abs
seated overhead press (warm up) 45#
military press 30#
upright row 45#
rear delt 15#
hammer strength 35#
clean and jerk 45#

20 minutes stairmaster

wake up

1:30 hours walk on trail

10 minutes stairmaster

muscle group worked: back
lat pull downs 70# and 85#
seated row 90# and 105#
one arm dumbbell row 25#
t bar row 35#

talk to cute guy

20 minutes stairmaster

try to act cool and casual despite sweat and exertion when cute guy waves bye-bye as he heads out the door