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Feeling tired, so went a bit easier.

Wide grip pull down 170 lbs X 8 X 3 sets

Dumbbell pullover 80 lbs X 8 X 3 sets

T bar row 90 lbs X 10 X 3 sets

Straight bar triceps push down 130 lbs X 10 X 3 sets

Reverse pec deck fly 105 lbs X 10 X 4 sets

E-Z barbell biceps preacher curl 70 lbs X 10 X 2 sets (left elbow hurting)

Rope triceps push down 70 X 10 X 3 sets

2 minutes of crunches & oblique crunches

Dumbbell Row 85 lbs X 12 X 3 sets

Dumbbell pullover 80 lbs X 10 X 3 sets

Wide grip pull down 170 lbs X 8 X 3 sets

Rope triceps push down 90 lbs X 10 X 4 sets

Reverse pec deck fly 105 lbs X 10 X 3 sets

EZ bar biceps curl 70 lbs X 10 X 2 sets

Thursday’s Workout

Trainer Road - Geiger

Afternoon weight routine:

Wide grip pull down 140 lbs X 10 X 1 set

Pull up Bodyweight (170 lbs) + 5 lbs dumbbell 10 X 3 sets

Dumbbell pullover 80 lbs X 10 X 3 sets

T-bar row 115 lbs X 8 X 3sets

Straight bar triceps pushdown 130 lbs X 10 X 3

Pec deck rear delt fly 95 lbs X 10 X 3 sets

Rope triceps pushdown 75 lbs X 10 X 3 sets

E-Z bar preacher curl 70 lbs X 10 X 2 (left elbow still sore)

Evening Aerobics Class:

I instructed a 45 min lunchtime step class.

Weight workout (some exercises less resistance, more reps today)

Dumbbell row 80 lbs X 16 X 3 sets

Pullover 75 lbs X 10 X 3 sets

Wide Grip Pull Down 140 lbs X 16 X 3

Rev Pec Deck Fly 95 lbs X 10 X 4

E-Z Barbell Preacher Curl 70 lbs X 8 X 2 Sets (left elbow hurting)

Straight bar triceps push down 130 lbs X 12 X 3 sets

Leg Press 360 lbs X 10 X 3 sets

Leg Extension 150 lbs X 10 X 2 sets

Laying hamstring curl 50 lbs X 10 X 3 sets

T-bar row 115 lbs X 10 X 3 sets

Dumbbell pullover 75 lbs X 12 X 3 sets

Wide Pull down 160 lbs X 10 X 4 sets

Straight bar triceps push down 130 lbs X 10 X 3 sets

E-Z Barbell preacher curls 60 lbs X 10 X 3 sets (left elbow hurting)

Rope triceps push down 75 lbs X 10 X 3 sets

Reverse pec deck fly 95 lbs X 10 X 4 sets

Dumbbell shrug 70 lbs X 10 X 3 sets

Leg Press 270 lbs X 10 X 3 sets (quads tired from yesterday)

Seated leg ext. 150 lbs X 10 X 3 sets

Laying ham curls 60 lbs X 10 X 3 sets

30 deg incline sit ups 10 reps X 3 sets

Again no shoulder or chest work due to a torn supraspinatus.

Pulldown 165 lbs X 10 X 4 sets

Dumbbell Pullover 75 lbs X 10 X 4 sets

Dumbbell Row 90 lbs X 10 X 4 sets

Straight Bar Triceps Pushdown 130 lbs X10 X 3 sets

E-Z Bar Biceps Preacher Curls 60 lbs X 10 X 5 sets

Reverse Pec Deck Fly 90 lbs X 12 X 4 sets

Rope Triceps Pushdown 65 lbs X 10 X 4

Dumbbell Shrugs 65 lbs X 12 X 3 sets

No abs today

No chest or shoulders until supraspinatus surgery is completed.

Post workout nutrition:

Wholewheat wrap, 6 oz chicken breast, red & green peppers, lettuce.

1 bottle high protein Boost meal replacement

Tuesday Cycle Workout.  Trainer Road -  Carson

T-Bar Row 100 lbs X 10 X 1 Set

                 120 lbs X 8 X 3 Sets

Dumbbell Pullover 75 lbs X 10 X 4 Sets

Pulldown 160 lbs X 8 X 4 Sets

Rev Pec Deck Fly 90 lbs X 10 X 4 Sets

EZ Bar Preacher Curl 90 lbs X 7 X 4

Straight Bar Triceps Pushdown 120 lbs X 10 X 4 Sets

Rope Triceps Pushdown 60 lbs X 10 X 3 Sets

Dumbbell Shrugs 75 lbs X 10 X 3 Sets

Plank 3 minutes 21 Seconds

Breakfast

1 whole egg + 3 egg whites scrambled

1 apple

Unilateral Dumbbell Row  100 lbs X 10 X 3 Sets

Dumbbell Pullover  75 lbs X 10 X 3 Sets

Pulldown 160 lbs X 10 X 3 Sets

Straight Bar Tri Pushdown 75 lbs X 10 X 3 Sets

Barbell Preacher Curls 70 lbs X 10 X 3 Sets

Rope Tri Pushdown 50 lbs X 10 X 3 Sets