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Wednesday
Jul142010

Daily Workout - Chest with Total Gym in Home Gym

I took some time off from working out, partly because I was away on business and partly because I just needed a break! I feel great now and today I did a chest workout with no pain at all in my body, it felt good!

Tomorrow I am going to be visiting the bone cracker just to make sure my back stays in good order...

  • Warmup: Eliptical for 10 minutes.
  • Bench Press with Total Gym.
  • Flies with Total Gym.
  • Arm Raise Flies with Total Gym.
  • 3 Stage Pushups: Planche, Extended, and Regular.
  • Total Gym - Abs: Seated Side Twists in Forward Position).
  • Misc. Stretching.

Total workout time: About 1 hour.

Saturday
Jul102010

Daily Workout - Legs in home Gym

I did legs today but made sure to keep things light! The last thing I want to do is hurt my back again :(

It went pretty good, just made sure not to overdue it. It was a hot one today so I have to take my time in-between sets to make sure I didn't get to hot.

  • Elliptical Warmup - 10 Minutes.
  • Squats with Smith machine (Light).
  • Calf Raises: with Smith machine (Light).
  • Leg Extensions: Bench with leg attachment.
  • Leg Curls: Bench with leg attachment.
  • Misc. lower body stretching.

Total workout time: About 1 hour done in my home gym.

Thursday
Jul082010

Daily Workout - Arms Home Gym

Well the back continues to get better each day, I'm almost back to 100% now! Today I didn't do any yard work - thank goodness!

It was a hot one today and the house heated up to the point where it makes working out difficult, at least not very comfortable. I find I just have to slow things down a bit and give myself a few more breaks during my workouts when it's above average temperature.

  • 10 Minutes Elliptical.
  • Biceps: Dumbbell Curls Standing.
  • Biceps: Pulley Curls Standing.
  • Triceps: Seated Overhead Single Dumbbell Extensions.
  • Triceps: Pull Downs with Curl Bar.
  • Abs: Crunches and Leg Raises.

 Total workout time: About 1 hour.

Wednesday
Jul072010

Daily Workout - More Yard Work & Shoulders in Home Gym

It wasn't exactly yard work but it was just as tiring. Today I opened the pool and it's a bit of a process, first I have to clean the area and there is a lot of area to clean. Then I have to remove the cover, then I have to actually clean the pool and add all the chemicals. All in all it took most of the day and again my back took another beating!

I have to say that my back pretty much feels normal and by normal I mean it hurts a bit. And that's to be expected especially considering what I have been doing to it the last couple of days ;)

And after all that I still got a quick Shoulder workout in...

  • Shoulder Press with Barbells.
  • Barbell Shoulder Flies in Three Positions: Forward, Side, Behind.
  • Upright Row Raises with Pulley.
  • Shoulder Shrugs with Smith Machine Straight Bar.

Total workout time: About 30 minutes.

Tuesday
Jul062010

Daily Workout - Yard Work & Back at Home

Today I really gave my back a test, I have been putting it off for a while but with or without my bad back I needed to get some work done around the yard and the weather was cooperating for me too.

Unfortunately the yard work that needed doing was the worst kind for the back... Moving dirt from piles to some rather large holes in the ground. We had some trees removed last year and it left some pretty large holes that needed attending to.

It took close to 4 hours and I would guess I moved about 30-40 wheel barrels of dirt, and some of this dirt was more like concrete! A major workout indeed!

I probably burned about 2000 calories moving dirt around my yard but on the other hand I drank about 3 liters of juice. Good thing I water my juice down or I would have drank 2000 calories in beverage, as it stands I probably drank about 1000 calories in juice.

After some more rehydrating, dinner and a bit of a rest I did a quick Back workout in my home gym, I skipped the cardio today, I think a I already got enough in the yard.

  • 4 Hours Moving Dirt!
  • Wide Bar Pull Downs (Behind Head).
  • Narrow Bar Pull Downs (In Front of Head).
  • Seated Rows.
  • Abs: Crunches.
  • Misc. Stretching

Total workout time: About 4.5 hours.