Workout 12.21.18

5 minutes Stair Master, medium speed, 400 steps 2 x 15 body weight squats, stretch in between Superset: 3 x 15 alternating bicep curl 3 x 12 dumbbell shoulder press 3 x 12 barbell bent over row Lunge, Squat, Lunge: Start with left leg behind body in stationary lunge position, perform 10-12 reps. When reps…

Workout 12.18.18

I had a couple low key gym days that consisted of 45 minutes of treadmill walking and headstand, forearm balance, and headstand practice. When I got back to the gym for a lift day (this day), I felt stronger and more motivated. Sometimes your body just needs a little break to come back even better.…

Workout 12.13.18

5 minute Stair Master, medium speed 3 x 10 body weight squats Superset: 4 x 12 wide lat pull down, 4 x 12 close lat pull down 4 x 10 cable adductor alternating with 4 x 10 abductor 4 x 12 cable kickbacks 3 x 12 alternating bicep curl 3 x 12 tricep push down…

Workout 12.10.18

4 x 10 Squats (with weight) 3 x 15 Stationary lunge, each side 3 x 10 leg extension, alternating with 3 x 50 calf raises 5 minutes stairs, medium-high speed 15 min walk on treadmill to loosen muscles 50 hanging ab crunches

Workout 12.7.18

20 minutes Stair Master, 1600 steps 4 x 10 rear delt machine 3 x 12 chest press 3 x 12 dumbbell tricep kickbacks 3 x 15 dumbbell shrugs 3 x 12 dumbbell in + out delts 3 x 15 torso rotation

Workout 12.6.18

5 minutes Stair Master, 400 steps 3 x 10 lateral shoulder raises 3 x 15 alternating bicep curls 4 x 15 bent over row 3 x 10 seated row 4 x 10 lat pulldown 4 x 20 incline sit ups, alternating with weighted squats 3 x 10 3 x 12 plate overhead press

Workout 12.3.18

30 body weight squats & stretching 3 x 15 stationary lunge 3 x 12 back extension machine 3 x 12 leg curl machine, alternating with 3 x 50 calf raises 500 steps on Stair Master (higher speed, 5 minutes)

Workout 12.1.18

30 bodyweight squats 3 sets to failure plate front raises with light weight Stretch Pull ups 3 sets to failure 4 x 10 standing lat push down 3 x 12 cable high pull 3 x 15 cable tricep push down, alternating with 3 x 15 plate upright row 3 x 12 alternating bicep curl 3…

Workout 11.29.18

3 x 10 bodyweight squats, stretch in between. 4 x 12 alternating cable adductor/abductor 3 x 15 Bulgarian squat, each side 3 x 10 single leg extension 1200 stairs on Stair Master, about 15 minutes.

Workout 11.27.18

3 sets to failure - side shoulder raises alternating with font raises 3 x 15 upright row 4 x 10 lat pull down 4 x 10 rear delt machine 3 x 12 seated row superset with 3 x 15 shrugs 3 x 10 chest press machine 3 x 12 each side, torso rotation machine 2…