Last week I had a fantastic chest workout on Tuesday. My chest was so freakin’ sore Wed, Thurs and Friday! And, my legs were sore the whole week from my leg workout last Monday. I took Wednesday off of training because I was so sore, and my personal training schedule was so packed, plus Wednesday is not usually a training day for me anyway. I considered working out Thursday morning before heading over to my parents house for Thanksgiving dinner, but I’ve been so sleep deprived lately that I couldn’t drag my sore body out of bed in time. I ate a little of everything at dinner, but not too much of anything. That’s been my Thanksgiving eating strategy for a number of years now, so I don’t end up gaining much, if any, weight. Both of my daughters were here for Thanksgiving and we had a great Thanksgiving Day with the rest of my family.
Friday Back Workout:
Partial Deadlifts 6 sets 10-15 reps
Lat Pulldowns 3 sets 6-8 reps
Close Grip Iso lateral pulldowns 3 sets 8-12 reps
Seated Row 4 sets 6-10 reps
Vertical Traction Machine 4 sets 6-8 reps
Saturday Shoulder and Arms Workout:
My shoulders were sore and stiff, so I did some light machine work first.
Shoulder Press Machine 4 sets 10 reps
Techno Upperback (it’s mostly rear delts) 5 sets 10-12 reps
Seated DB Press 4 sets 8-12 reps
DB Lateral Raise 3 sets 10-12 reps
Rear Delt Machine Fly 3 sets 10-12 reps
Seated DB Curls 4 sets 8-12 reps
Pressdowns 4 sets 15-20 reps
Hammer Curls 3 sets 10-12 reps
My right shoulder and my left elbow (tricep tendon) were really sore and the workout just did not feel good.
Monday Chest Workout:
Monday is normally legs for me, but Brenda just got back from a long trip and was not up to training legs today. My shoulder and elbow are still sore. I had to back off on the weights today, but still ended up getting a good pump.
Bench Press 4 sets 12-20 reps
Incline Press 4 sets 12 reps
Free Motion Chest Fly 4 sets 10-12 reps