Well, back to it. Chest, Back, & Abs


Decline flyes 15lb x 10
Flat flyes 15lb x 10
Incline flyes 15lb x 10

One arm dumbell rows: 70 x 10, 50 x 10,10

Wide-Grip flat bench press: 90 x 10,10,10

Shrugs: 45lb plate each hand x 10,10,10

Wide grip cable pulldown: 50 x 10,10,10

Flat Sit ups: 10,10,10

Cardio: Elliptical 2.1 miles, resistance 1, 16 minutes.

I'm currently on nights - 12 hour shifts. Slept poorly yesterday, so I did not get up early to work out.

At work so far, I've done a level ground 1 mile fast walk, followed by 2 flights of stairs x 5 trips up and down, so 10 flights of stairs back to back.

I'll try to get legs in tomorrow.

Edit: 16 more flights.

Legs, Butt, Hips (which is pretty much also cardio due to the big weights involved)

Squats: 110x10,10,10
Good Mornings: 110x10,10,10
Standing calf raises, one leg at a time, elevated: 10,10,10
Deadlifts: 90x10,10,10
Leg extensions: 60x10,10,10
Lying lever calf raises: 35x10,10,10
Weighted lying side leg lift: 10x10,10,10
Lying hip bridge, legs apart: 10,10,10
Lying hip bridge , legs together: 10,10,10

Excellent workout. Not going too hard right now, as I'm starting fresh.
I'm also on an intense Keto/Low Calorie regimen, which doesn't provide enough muscle glucogen to lift big and long.

Cardio - later on: 2 flights of stairs x 6 reps

I've been wondering why some muscles get so sore when you resume exercising them, while others don't seem to experience this.

For example, the quadriceps, triceps, pectorals, and abdominals are really painful when you work them after a hiatus.

And yet the latissimus, calves, and biceps are almost immune to day-after soreness. What gives?

Feeling a little worn out. This will by my 5th 12 hour long night shift - so 60 hours at work in five days.

Shoulders, Cardio - should be abs day, but they are still recovering from the earlier workout.

Dumbbell front raises: 10x10, 8x10, 6x10,10
Dumbbell lateral (side) raises: same
Dumbbell bent over raises: same

Did an extra set of 10 at the lightest weight because it's shameful how light I had to go with these.

Very humbling. Last time I was consistently lifting, I was doing dumbbell raises with 30-35 lbs.

Barbell military press - bare olympic bar: 40x10
Dumbbell overhead press 15x10

Cardio (so far)
Elliptical 1-1/4 mile. (each lap is 1/4 mile)
Lap 1 resistance 1
Lap 2,3, resistance 2
Lap 4 resistance 3
Lap 5 resistance 2

Edit: More cardio at work.
Decided to climb and descend my two flights of stairs for 15 min straight. Made it up and down 20 times, so 40 flights of stairs. Good workout, had sweat running into my eyes at the end. Had to do the indoor stairs as it's raining tonight.

Arms, Abs
Making up the missed abs from yesterday
Situps: 12, 12, 12

Hammer curls 15x 10,10,10
French press: 30x10,10,10
Curling bar curls: 30x10,10,10 plus 10 negatives
Narrow grip bench press: 110x10, 90x10,10
Wrist curls: 10x10, 15x10,10
Reverse wrist curls: 8x10, 10x10,10
Cross face extensions: 15x10
1/4 mile on the elliptical. Didn't feel good, so I stopped.

Edit: Holy crap my delts are sore from yesterday. The medials in particular are painful.

Took a couple of days off exercising. Life sometimes has a way of keeping you from your preferred activities. Also my triceps were quite sore from the previous workout. The medial and brachii heads are still pretty tender, so I might just do cardio when I get off work.

I'm at the beginning of seven straight 12 hour shifts. That's 84 hours work in seven days, folks. Not sure if I'll have the oomph to work out very much this week.

Yesterday evening. Triceps pain finally faded, so...

Chest, Back, and Abs.
Flyes flat on the bench: 25x10, 30x10,10
Bench Press: 120x10, 100x10,10
Cable pull-down: 120x10, 80x10,10
Bent over dumbbell rows: 30x10,10,10 , 45x5
Shrugs: 45lb platesx10,10,10
Situps flat w/25lb plate: 10,10,10

Cardio - Elliptical
1.5 miles ~ resistance 2. Just under 12 min.

Legs, Butt

Barbell Squats: 140x5,5,5,5,5,5 (30)
Barbell Good Mornings 90x10, 110x10, 130x10
Deadlifts: 200x5,5,5,5,5,5 (30)
Single standing calf raises, toes elevated: 10,10,10
Single seated calf raises, toes elevated with weights: 25x20, 50x20,20
Hamstring curls: 50x10,60x10,10
Leg extensions: 115x10, 105x10,8(fail)
Pelvic lifts legs apart w\25lb weight: 10,10,10
Pelvic lifts legs together w\25lb weight: 10,10,10
Side leg lifts, with 10lb ankle weights: 10,10,10

Workout today was good. Legs felt a bit wobbly coming up out of the basement.

Workout yesterday surprisingly made my biceps and lats a little sore. As I had mentioned a couple of posts up, they are difficult to cause soreness in, although they always grow.

It occurred to me that A LOT of people have viewed this gym log over the years.

I'm not sure if people are interested in strength training or not. If you are, and if you are new to it (as I once was), you might not know how to get started, or how to perform the exercises I mention in these posts.

I added a link in my signature for ExRx, a website that taught me a lot of great exercises. Check it out!

Edit: I just realized that you can't see the signature and links unless you are logged in!

Shoulders, Abs, Cardio

Barbell Military Press : 60x10,10,9(fail)
Bent Over Barbell Row : 40x10, 50x10,10 (should have used 60)
Barbell Upright Row : 40x10,10,10

Tried some light dumbbell raises , but delts were finished already by the above lifts.

Abs:
Ab Roller : 10, 2... and done. Started feeling some sharp twinges in the stomach muscles, so it was time to stop. I guess that exercise was a little too difficult at this point.

Switched to lying leg-hip raise : 10,10

Cardio:
Elliptical 20 min, resistance 2, just over 2.5 miles.

I'm feeling a little tired. I worked three 12 hour shifts on days, and swapped over to nights and worked two more 12 hour shifts. In the past five days, I've worked 60 hours and moved from day to night shifts. So yeah. Tired.

Two more night shifts, then I get off on Friday morning for the weekend - I'll probably sleep quite a bit on Friday though. Then four more shifts Monday-Thursday. Ugh. The glamor of being a power plant operator, LOL.

It's 3:00 PM and I'm trying to get awake and motivated enough to exercise before going off to work... On the bright side, clothes are fitting better, and I can feel muscle hardening up at the extremities. The fat always comes off last from my chest/gut/butt, (or builds up there the most) which of course is disheartening.

Later on:
Arms

Hammer Curls :30x10 25x10,10
Dumbbell Curls : 25x10,10,10
Close-Grip Barbell Bench Press : 110x10,10 100x10
Skull Crushers : 40x10,10,10
Cross Face Dumbbell Extensions : 15x10,10,10
Dumbbell Wrist Curls : 15x10,10 20x10
Reverse Dumbbell Wrist Curls : 15x10 10x10,10
Cheat Dumbbell Curls : 30x5,5,5

Tired and not feeling the love for cardio, so no. Maybe some stairs at work later on.

Scheduled day off from the iron.

Cardio:
Elliptical 20 minutes even. Just over 2.5 miles.
1/2 mile at resistance 2
2 miles at resistance 3

Later: 10 flights of stairs.

Trying to wake up. I worked the first 6 hours of this "day off", and slept for another 6 after getting home.

It's now about 1:30 PM and we will have to see where the day goes whether I do any exercise or not. Truth be told, I'm pretty exhausted right now. Just finished those seven 12 hour shifts and a move to night shift, and that took a toll.

My career started off poorly when at age 15 I began delivering newspapers at 4:30 AM. The working hours have only gotten worse since then

Chest and Back

Decided against doing Bench Press , because my triceps are still sore from arm day. For that reason I avoided arm push exercises.

Flyes : 30x10,10,10
Decline Flyes : 20x10
Incline Flyes : 20x10

Barbell Shrugs : 130x10,10,10

Wide Grip Cable Pulldowns : 120x10,10 110x10
Bent over dumbbell rows : 70x5
T-Bar Rows : 80x12,10

Weighted Situps (30lb dumbell across my clavicles): 10,10

Attempted cardio, but that was a no-go. Just felt sickening. Tired, I suppose.