Bench 225 - Currently at 205-210

Run a mile - under 8 miles, currently 9

Get more defined abs.

Been going hard at the gym for 4 months. Making progress.

Taken on 9/8/2011

Making Progress

 Elliptical today for cardio.  Pretty easy and nice warm up  2.3 miles in 30 miles.

Pull Down - 4x Sets

  Getting easier,  heavy set was at 130 lbs.

Seated Rows 4x Sets
- Heavy set at 100 lbs

Back Extension 4x Sets

instead of Reverse Flies, I tried out new exercises called

Fulll Range of Motion Lats Pulldown and Dead Lift

Full Range of Motion Lats Pull down requires cable to grab onto overhead cables that are attached to a pulley machine and grab them with your opposite hand, so it is crisscrossed.

then pull back and down with your lower back as if you were doing a pulldown so that each hand is on the correct side.

First time trying this exercise, was a little awkward with the cables pulling each other. I suggest if you tried this, use light weights to get the motion down first.

Dead Lift is one of the most effective exercise you can do. I tried it out before, but i have always questioned my technique. This is one of the few exercises that that you seriously hurt yourself, if your technique is wrong. I suggest, do research before attempting this.

Got a few reps in. But i think i have to start with a lighter weight until my technique is down pat.

Deadlift is a great exercise. Too often, people are using the wrong technique or using too much weight that sacrifice their technique. I thought this was a great tutorial on how to properly do a Deadlift.

Benched 185lbs today. Making progress, felt really good today, I was doing Machine Flies at 160lbs. We usually do Machine flies last, but someone was using the decline bench, perhaps that’s the reason for the 160 lbs.

Chest Workout

-Bench Press - 4 Sets

-Incline Bench - 4 Sets

- Machine Flies - 4 Sets

- Decline Bench - 4 Sets

-Dumbbell Inclines Flies with a Twist *  - 4 sets

*I tried a new exercise out with light weights. It’s called Dumbbell Incline Flies with a Twist

Start with the dumbbells out to the sids of your chest, parallel to the floor as you would a regular fly.

Raise the dumbbells over your chest in a arc, at the top, turn,  so your pinky fingers are facing each other.

This exercise is said to be very good for sculpting and defining.

Back in the days when I was working, I did not have a day dedicated to doing general core workout.  In retrospective, I should have, probably would of prevented a few injuries.

No Cardio today.

Core

- Inverted Rows keeps your core and abs tight.  4 Sets, I used it as a warm up

- Cable Core Press - 4 Sets - First time doing this exercise, its pretty simple, you      don’t really feel the burn like other exercise, but you feel some tension

-Torso Rotation - 4 Sets

-Decline Crunch -  4 Sets

- Decline Oblique Crunch - 4 Sets

-Leg Raises  4- Sets