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The week of January 26 was awesome as I started free weight squats and my back feels good so far.

As usual all muscle groups were worked: chest, back, shoulders, legs, biceps & triceps.
My chest seems stronger but at times I just seem to feel that it’ s a slow process.
I was strong at doing pushups 3 x 10reps. I did the usual free weight presses with flys.
The flat and incline bench is still the most challenging for me.
I started the free weight squats with the bar alone and then 20 pounds were added = 70pounds.
I really felt good doing these as my range of motion was in rhythm to my reps.My hamstrings are getting stronger along with my calves.My back seems stronger when I pull up.
One arm rows were great as I did 35 pounds and the last round(4th time) I did 50 pounds at 5 reps each hand Triceps dips are awesome as I can really feel them work.
I worked my shoulders using the 45 pound bar. That motion sure burns but very effective.
I also did the old school laterals and front raises called the “gauntlet”.Leg press is always a challenge and I’m trying my best to get to like it.

The week of February 2 was not as brilliant as I got the flu.I did not work out for 2 days.
I worked all my muscle groups but with low intensity as I was feeling weak.

I’m still recovering and hopefully will be back in real action as soon as I get my strength back.

January 5, Monday was a tough day as I was not feeling too well. I was coming down with a cold.

Nonetheless I carried through the workout. First I worked on my Hamstrings. I did them at 80 and 90 pounds.
The last set George made me do 100 pounds for the first time. I did three reps.
Single leg was at 70 pounds which I feel good about.

Leg press is always an amazement for me as I can now press over 300 pounds. Today it was about 350 pounds.

I was fatigued out when I had to squat. I only did 2 sets. My maximum weight was 140 pounds which was a real pain for my back. I stopped at rep 5 for set 2. That was it for squat!

Lastly, it was time for my calves which I love to do but I really need to build these babies. My max on this is 120 pounds, 20 reps.

I was not too sore the next day. My muscles felt tired though.

January 6 and 7 I could not work out as I had no energy due to the common cold. I rested and trained a few clients.

Tomorrow is back day! Yay!!! I hope to be stronger…

Disciplined, Determined & Dynamic

 in

 Body, Mind & Spirit  

It was a bit of a strain to start the New Year 2009 off with working the chest muscles as this is my weakness of all muscle groups.

George Champion is currently my “trainer” assisting me in reaching many of my goals. The first goal at the moment is gaining strength and endurance. My mission for dumbbell press is lifting 40 pounds by the time I turn 40 in April.

Currently I am at 35 pounds where I am being spotted. Triceps dips are going smoothly with a little nudging from George. I’m at 25 pounds for dumbbell flys. Incline bench is at 65 pounds.

I was not too sore the next day but will be when I work the legs on Monday!

Come view my blog daily to see progress.