Daily Workout - Shoulders in Home Gym

Another evening workout. I often find myself working out later in the evening as my days can fill up really fast and it seems like the only time I have is after the kids go to bed and I finish up a few loose ends around the house.

What ever works for you is what's important! I've tried to do early morning workouts but I'm just not a morning person.

  • Warmup: Elliptical for 10 Minutes.
  • Smith Machine Shoulder Press with Straight Bar.
  • Dumbbell Shoulder Flies in Three Positions: Forward, Side, Behind.
  • Upright Row Raises with Pulley.
  • Shoulder Shrugs with Smith Machine Straight Bar.
  • Misc. Stretching.
  • Abs: Forward Stretch Rolls.

Total workout time: About 1 hour.


Daily Workout - Back in Home Gym

I took a few days off, after all it was a Holliday (May Day). So now it's back to the grind again, today I'll do a back workout even though I am a bit under the weather.

  • 10 Minutes Elliptical.
  • Wide Bar Pull Downs (Behind Head).
  • Narrow Bar Pull Downs (In Front of Head).
  • Seated Rows.
  • Abs: Crunches.
  • Misc. Stretching

Total workout time: About 1 hour.



Daily Workout - MMA at World Class Martial Arts

Saturday is the day I usually go to my MMA (Mixed Martial Arts) class. I want to try and make it twice per week but find it hard to do and physically challenging as I usually need several days afterwards to recover!

It's a fantastic workout and I can easily burn 500-1000 calories per hour doing this while learning skills that may come in handy one day (Hopefully not). Today I stayed for the full three hours and will pay for it for the next few day no doubt?

On Saturdays we start off with an hour of miscellaneous strength and conditioning exercises, then we move on to a one hour session Muay Thai & MMA Technical class followed by one hour of Muay Thai & MMA Sparing.

My reward for this marathon of abuse was a trip to McDonalds. But before you get down on me, my entire McLunch was only about 750 calories or just a smidgen of what I burned off in class today. (McDouble, Jr. McChicken, and a Large Water)

We'll see how I feel tomorrow... And the day after... And the day after that... :(


Daily Workout - Chest in Home Gym

Pretty basic workout today, started at 10:30pm. And by the way I am finding myself posting these updates right from my iPhone while I do my elliptical warmup using the Squarespace iPhone App. Seems like a good usage of time!

  • Warmup: Eliptical for 10 minutes.
  • Bench Press with Dumbells.
  • Incline Dumbbell Flies.
  • 3 Stage Pushups: Planche, Extended, and Regular.
  • Abs: Floor Raises.
  • Misc. Stretching.

Total workout time: About 1 hour.


Daily Workout - Legs in Home Gym

Early in the day I had some extra time and needed a short break from some work related phone calls so I hit the punching bag for a little over 10 minutes. It's a great way to get a nice overal upper body workout, relieve some stress, and burn around 200 calories off.


Today was leg day so for my leg workout I usually start things off with 10 minutes of elliptical, again another quick 200 calories burned up while getting warmed up.

  • Squats with Smith machine.
  • Calf Raises: with Smith machine.
  • Leg Extensions: Bench with leg attachment.
  • Leg Curls: Bench with leg attachment.
  • Misc. lower body stretching.
  • Abs: Cruch routine.

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