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Friday
Jul162010

Daily Workout - Chiropractor & Shoulders with Total Gym

Yesterday I went to the Chiropractor in the afternoon and the spent the rest of the day with my kids at Cultas lake. Both went really well!

After my bone crunching I seemed to have more mobility in my lower back and neck and for the rest of the day I felt pretty good. Mind you my back has been feeling OK lately but it feels better than ever now. And today my back feels good. My Chiropractor said I should be 100% after 1 or 2 more visits. She said my lower spine vertebrate where staggered a bit which has been causing me the pain. She also said I was pretty easy to get back in alinement so I guess that was good news.

Today I did shoulders but now that I look at my last post, I should have done back but that's OK I can do back tomorrow! It's convenient having this blog to keep track of things...

  • 10 Minutes Elliptical.
  • Total Gym - Seated Shoulder Press.
  • Total Gym - Reverse Shoulder Raises (Lying on Back Upside-down).
  • Total Gym - Seated Shoulder Raises (Front to Back).
  • Total Gym - Front Seated Shoulder Raises.
  • Total Gym - Abs: Seated Side Twists in Side Position.
  • Misc. Stretching.

  • Total workout time: About 1 hour.

    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.