Chest, Back and Arms + 3x30 bodyweight glute works

Mobility Warm Up

DB Bent Over Rear Delt Raise
3x7.5lbsx15

SUPERSET#1:
BB Row
55lbs x 12
65lbs x 12
70lbs x 10 - new weight

DB Incline Chest Fly
3x10lbsx12

SUPERSET#2:
Cable Wide Lat Pulldown
50lbs x 12 - too light
60lbs x 12 - ok but still light
75lbs x 12 - ok

One Arm DB Floor Press
3x20lbsx12@ea arm

SUPERSET#3:
DB One Arm Row
3x30lbs x 10@ea arm

Pushup
3x10

Plate Glute Bridge
3x25lbs x 30

Assisted Pullup Practice
6 (last 3 on machine)

Chin Up practice
5 (first 2 unassisted)

Bodyweight Overhead Triceps Ext
3x10

Cable Triceps Rope Pushdown
10lbs x 12
15lbs x 12-too heavy
10lbs x 15

Chest, Shoulders & Arms

Mobility Warm Up

Jane Fonda Butt Floor Works

Prone Incline DB Rear Delt Flys
7.5lbs x 15 / One Leg Hip Thrust (bench) 1x30@each
2x7.5lbs x 15

DB Incline Chest Flys
12.5lbs x 12 / One Leg Hip Thrust (bench) 1x30@each
2x12.5lbs x 12

Assisted Pullup practice
2 reps

Hammer Incline Chest Press
25lbs x 10 / Assisted Pullup practice 2 reps
27.5lbs x 8 /Assisted Pullup practice 2 reps
27.5lbs x 8 / Assisted Pullup practice 2 reps

One Leg Hip Thrust (bench)
1x30@each

BB Close Grip Bench Press
45lbs x 12 /Assisted Pullup practice 2 reps
45lbs x 10 / Assisted Pullup practice 2 reps
45lbs x 10

Machine assisted pullup (10lbs)
3 / 2

DB Incline Lateral Delt Raise
3x5lbs x 15@ea

Standing DB Front Delt Raise (neutral grip)
2x7.5lbs x 12

BB Lying Overhead Tris Ex / Incline DB Curls
3x20lbs x 15 / 3x7.5lbsx12

Lying Leg Raise / Plank w knee tuck w both hands on on Bosu ball
2x15 /2x20reps

Chest, Back & Arms

Mobility Warm Up

DB Bent Over Rear Delt Flys / BW Stability Ball Glute Bridge
3x7.5lbsx15 / 3x30

Hammer Front Lat Pulldown / Peck Deck Chest Flys
35lbs x 12 / 50lbs x 12
40lbs x 12 / 55lbs x 12
45lbs x 12 / 60lbs x 12

Seated One Arm Cable Row / Push Ups
12.5lbs x 15@ea- too light / 10
20lbs x 12@ea / 10
20lbs x 12@ea / 10

Lying Leg Raise (rested 30 secs between sets)
15 / 12 / 12

Overhand grip Pull up practice
5 (last 3 with machine assisted)
8 ( machine assisted 10-20lbs)

1 DB Seated Overhead Triceps Ext / DB Seated Hammer Curl
3x15lbs x 15 /3x 10lbs x 12

Full plank & knee tuck
20@each
15@ea (both hands on med. ball) - harder
15@ea (both hands on med. ball)

Chest & Back + Arms

DB Prone Incline Rear Delt Raise
5lbs x 15
7.5 x 15
2x7.5x12

T Row Bar / Peck Deck Chest Fly
30lbs x 12 / 40lbs x 12 warmup
35lbs x 10 / 45lbs x 8
37.5lbs x 8 / 45 x 8

One Arm DB Incline Chest Press / DB One Arm Row
20lbs x 10@ea / 25lbs x12@ea
20lbs x 10@ea / 30lbsx10@ea
20lbs x 10@ea / 30lbsx10@ea

Cable Wide Lat Pulldown
45lbs x 12
50lbs x 12
50lbs x 12

BB Close Grip Bench Press / BW One Leg Hip Thrust
3x45lbsx12 / 3x30

BB Lying Triceps Ext / DB Incline Curl
10lbs x 12 / 7.5x12 (too easy)
2x10lbs x 12 /2x 10lbsx10

Feet Elevated Full Plank Hold (4 risers) - no dropping hips - kept core tension
1 min / 1 min / 1 min

Notes:
Overall:
Left neck felt a little strained - might pulled muscles when dragging a bench. Hurt when turning head to left

DB Incline One Arm Chest Press:
Not much balance control on left arm for w 1 arm db incline chest press so went lighter

Cable wide pulldown:
Better control pulling from lats

Chest, Shoulders and Arms

Mobility Warm up

Peck deck rear delt flys / peck deck chest fly
30lbs x 12 / 45lbs x 12
40lbs x 15 / 55 x 15
40lbs x 12 / 55 x 12

Pullup practice
2 singles

Hammer Incline Chest Press (weight@each side)
25lbs x 12 - hard last 2 reps
25lbs x 10 - hard last 2
25lbs x 8- hard set

Inverted Body Rows (squat rack hole#12- bent legs)
3x12

Pullup practice
2 singles

Hammer Iso Lateral Shoulder Press (weight@each side)
15lbs x 12
17.5lbs x 12
20lbs x 8

Machine Assisted pullup
2 x 3 singles

BB Push Press (long bar)
45lbs x 10
45lbs x 12
45lbs x 11

Note: I braved myself to try doing push press with the long BB instead those preloaded small ones. Surprised myself I actually could do it. Not sure if I wanna do it with weight plates on it unless I have those clips.

DB Lying triceps ext / DB Incline curl
10lbs x 15 / 7.5lbs x 15
10lbs x 12 / 10lbs x 12
10lbs x 12 / 10lbs x 12

Hanging Knee Raise (neutral grip)
3x15

Shoulders and arms were super pumped afterward.

Shoulders and Arms

Mobility Warm up

Peck Deck Rear Delt Flys
30lbs x 20
35lbs x 15
35lbs x 15

BB Close Grip Bench Press
40lbs x 15
45lbs x 12
45lbs x 12
45lbs x 12

Note: 1st time using Oly Bar on bench press set up

Hammer Iso Shoulder Press (weight @each)
17.5lbs x 12
17.5lbs x 10
17.5lbs x 10

Standing BB Push Press
3x40lbs x 12

Standing DB Lateral Delt Raise
3x7.5lbs x 15

Lying DB Triceps Ext / Standing DB Curls
7.5lbs x 15 / 10lbs x 12
10lbs x 12 / 10lbs x 12
10lbs x 12/ 10lbs x 12

Core:
Leg Raise on captain chair
3x12 (focused pulling from lower abs)

Hanging Knee Raise
3x12

Side plank Lift
2x12@each

Back, Shoulders and Arms

My today's upper body workout. The beauty of not having to rush things around. I had a little trouble falling asleep last night and even was wide awake a bit earlier than 4am without any alarm. But I laid down half asleep until 6am then did the usual morning stuff before gym.

I implemented the machine assisted pull up as my trainer DebbyK suggested. In between my upper body sets, I sneaked in some pull up stuff with the machine. I used less assistance. Not sure the weight since the top 5 weight stacks above 10lbs weight stack weren't labeled so I just indicated how many weight stacks that I was using. I did total 15 reps of machine assisted pull up (overhand grip).

And as usual I also sneaked in some bodyweight leg stuff (6 sets hammies/posterior chain moves and 3 sets quad centric moves)

Tomorrow I might actually go to one of those Zumba classes at LA Fitness. Should be something fun and different to do on non weight day as now I have the time.

Various Mobility Warm up
Stability ball roll out, core stability drill, etc

Standing DB Rear Delt Flys
5lbs x 20
7.5lbs x 15
7.5lbs x 15

BB Row / Incline One Arm DB Chest Press
55lbs x 12 / 15lbs x 12@each
65lbs x 10 / 25lbs x 8@each - not too good set so decided to move down weight on next set
70lbs x 8 / 20lbs x 10@each

Machine assisted pullup
5 stacks+5lbs x 2

Wide Lat Pulldown / seated DB shoulder press / machine assisted pullup
55lbs x 8 / 20lbs x 8 / 4 stacks x 2
55lbs x 8 / 20lbs x8 / 4 stacks x 2
55lbs x 8 / 20lbs x 8 / 4 stacks x 2

Seated DB Arnold Press / Bench Reverse Hyper 20x
20lbs x 8
20lbs x 5- left arm gave away-might be too heavy

Seated One Arm DB Arnold Press / Bench Reverse Hypers 20x
15lbs x 12@each

Machine Assisted Pullup
4 stacks x 3
3 stacks x 2
2 stacks x 2

Standing DB Lateral Delt flys / BB Lying ovhead Tris Ext / One leg hip thrust (feet & shoulders elevated on 5 risers)
3x7.5lbs x 15 /3x 20lbs x 15 / 3x12-15@each

Standing DB alt front delt raise / DB Alt biceps curl / curtsey lunge
7.5lbs x 20 @each /10lbsx12@each / 12@each
10lbs x15@each / 10lbs x 12@each / 12@each
10lbs x 15@each / 10lbsx12@each /15@each

2 rounds core:
Elbow side plank lift 10@each
RKC plank till fatigue
Hollow rock hold & side roll hold till fatigue @each

Back, Shoulders and Arms

Here's today's Upper body workout. Mainly did machine stuff with some free weights for shoulder isolation and arms in the end. Plus squeezed in some core stuff too.

As usual, did some light leg stuff in between upper body sets.

Various Mobility Warm up
Stability ball roll out, core stability drill, etc

Peck deck rear delt flys/ peck deck chest fly
25lbsx 15 / 30lbs x 15
35lbs x 15 / 40lbs x 15
45lbs x 15 / 55lbs x 15

Hammer Wide Lat Pulldown / standing side hip abdct 20@each
50lbs x 12
50lbs x 10 - hard set
50lbs x 12-hard last 2 rep

3 reps machine assisted pullup last 2 sets (30lbs->25lbs)
Seated Cable Row / One leg hip thrust
3x27.5lbs x12 / 3x12@each (pause method)

3 reps machine assisted pullup (20lbs)

Hammer Iso Shoulder Press (weights@each side. / One Leg RDL w reach out (standing to Warrior 3 Yoga pose type)
15lbs x 12 / 12@each
2x17.5lbs x 10- hard last 2 reps /2x12@each

Push ups / Skater squat
3x5 (hold 1 sec bottom) / 3x10@each

Standing DB Side Delt Flys / alt dB hammer curl
3x7.5lbsx20 / 3x10lbs x 15@each

3 Rounds core:
Side elbow plank lift 12@each
Full plank & knee tuck 20-30 total

Back, Shoulders & Arms with light legs workout

I think I maxed out my machine assisted pull up..haha. I could barely pull myself up towards the end even after added more assistance.

Various Mobility Warm up
Stability ball roll out, core stability drill, etc

Bent Over DB Rear Delt Flys
5lbs x 20
2x7.5lbs x 15

BB Row / Standing Heavy Band Hip Abduction 20@each
45lbs x 15 - warm up
55lbsx 15
65lbs x 12
70lbs x 8
70lbs x 10

Hammer Wide Lat Pulldown
47.5lbs x 15
50lbs x 12
52.5lbs x 10- hard last 2 reps --> new weight record!
45lbs x 14- burnout set

BB Incline Chest Press
40lbs x 15 - grip too narrow
2x40lbs x 12- wide grip- better chest activation

Machine assisted pull up / Curtsey Lunge
25lbs x 7 -> 45lbs x 7 / 12@each
25lbs x 5 -> 45lbs x 5->55lbsx
5 /12@each

Note: 2nd set very fatigue

Seated DB Arnold Press (DB @each hand) / 45° hyper ext
15lbs x 12/ 15
15lbs x 15 / 15
15lbs x 12/ 15

Seated DB Overhead Triceps Ext / Incline One Arm DB Curl
15lbs x 15 / 10lbsx12@each
15lbs x 15 / 10lbs x 12@each - too hard to keep good form
15lbs x 15 / 7.5lbsx12@each

Back, Shoulders and Arms with Light Glutes/Legs

Today's upper body workout with some light legs (focused on posterior chain such as One Leg Hip Thrust, Standing Side Hip Abduction, One Leg DB RDL) and a set of Skater squat towards the end.

Various Mobility Warm up
Stability ball roll out, core stability drill, etc

Incline DB Rear Delt Flys / incline DB chest flys
3x7.5lbsx20 / 3x10lbs x15

Hammer Wide Lat Pulldown/ standing side hip abdct 20@each
45lbs x 15- ok
50lbs x 12
50lbs x 12 - hard last 2-3

One Arm DB Row / Seated One Arm Arnold Press
3x25lbs x 15@each / 3x20lbs x 12@each (moved down to 15lbs last 5-6reps)

Note: So I tired out using 20lbs DB for single Arm Arnold Press - my left hand managed to do 5-6 reps before I had to switch down to 15lbs to finish off the reps - total 12 reps. My right obviously could do more but I'll use my weaker side as my max reps for now.


Incline DB Chest Press (DB @each) / one leg hip thrust (paused top method)
20lbs x 15 / 12@each
20lbs x 15 / 15@each
25lbs x10- hard last 2 esp left / 15@each

Note: I could do 25lbs DB Chest Press for at least 10 reps! :)

Incline Overhead Ez Curl Bar Triceps ext / Standing ez curl bar biceps curl
20lbs x 15 / 20lbs x 15
20lbs x 17 / 20lbs x 12
20lbs x 15 / 20lbs x 12

Note: I was going to try Incline Biceps Curl but realize I need to use a pair of DB not EZ Curl Bar..LOL so I had to do standing EZ Curl Bar Biceps Curl instead.

Back, Shoulders and Arms

I mainly used machines for today's most upper body except some DB Arnold Press and some shoulder isolations.

Various Mobility Warm up
Stability ball roll out, core stability drill, etc

Incline DB Rear Delt Fly
5lbs x 20
2x7.5lbs x 15

T Row Bar (with ab pad)
25lbs x 15 - warm up
30lbs x 12
35lbs x 10
40lbs x 8

Hammer Wide Lat Pulldown
45lbs x 15- hard last 3 reps
45 x 15 - hard last 2-3 reps
45 x 12

Push Ups / one leg glute bridge on ball
3x10 / 3x12@each (iso hold top)

Standing DB Arnold Press / stability ball leg curl
12.5lbs x 15@each / 12
2x15lbs x 12@each / 2x12

Standing DB Lateral Delt raise / cable pull through
3x7.5lbsx20 / 3x 12.5lbsx15

Note: Tried this cable pull through - mimicking KB swing but it just wasn't the same but got nice stretch on my hammies.

Standing DB Front Delt Raise / DB Alt Curl
3x7.5lbs x 15 / 3 x 7.5-12.5lbs x 10-12

Some quick core stuff

Back, Shoulders and Arms plus core stability finisher

Various Mobility Warm up
Stability ball roll out, core stability drill, etc

DB Prone Incline Rear Delt Fly / Incline DB Chest Fly
5lbs x 15 / 7.5lbs x 15
2x 7.5x12-15 / 2x12.5lbsx12

BB Row / heavy bands side walking 20@each side
50lbs x 15 warm up
60 x 12 - struggled last 2
60 x 12 - struggled last 2

Wide Lat Pulldown / Standing side Hip Abdct 20@each
45lbs x 10
45lbs x 12 - struggled last 2
45lbs x 10

Machine assisted Pullup (started off w less assistance then more assistance)
25lbs x 7> 35lbs x 4 -> 45lbsx4

One Arm Alt DB Arnold Press / reverse hyper on bench
2x12.5lbs x 15@each (seated)/ 2x20
12.5lbs x 15@each (standing) / 20

Standing DB lateral delt raise / bench one leg hip thrust
3x7.5lbsx15 / 3x12@each

Bench Close Grip Push Ups / standing alt DB Side curl
10 / 7.5lbs x 15 - too light
10 / 12.5lbs x 12 - good weight
10 / 12.5lbs x 12

Alternative DB Side Curl video reference (17:07):


Core Stability
10 elbow side plank walk @each
30 breaths V up ab iso hold
10 elbow front/back walk @each
30 breaths v up ab iso hold

Back, Shoulders and Arms

Rear delt flys / peck deck flys
3x40lbs x 12 / 3x 55lbs x 12

BB Row / double bands walking front & side
50lbs x 15 warm up
60 x 10
60 x 12- struggled last 2
60 x 10

One Arm DB Row / single leg hip thrust
3x30 lbs x 10each /3x 15@each

Standing DB Arnold Press / bench close grip push ups
12.5lbs x 12 / 3-5
12.5lbs x 12 / 5
12.5lbs x 10 / 5

Standing BB Front Shoulder Press
40lbs x 8
40lbs x 10 (push press last 2)
40lbs x

Machine assisted Pullup (started off w less assistance then more assistance)
25lbs x 6 -> 35lbs x 4 -> 45lbsx5
25lbs x 5 -> 35lbs x 4-> 45lbsx 5

Machine assisted chin ups (started off w less assistance then more assistance)
20lbs x 6 -> 30lbsx4->50x5

Standing DB Lateral Delt Raise / Standing DB Hammer Curl / stability Ball glute bridge
3x7.5lbs x 15 / 3x10lbs x 12 /2x20

Core & Abs
3x10 breaths Chaturanga hold
3x10 @each elbow plank walks
3x10@each superman plank

Back, Shoulders, Arms and Core and Light Butt

Rear delt flys / peck deck flys
35 x 15 / 45lbs x 15
2x40lbs x 12 / 2x50lbsx12

BB Row / med band standing hip abdct 20-30@each
40lbs x 15 warm up
60 x 12
60 x 10
60 x 10

Machine assisted Pullup (started off w less assistance then more assistance)
30lbsx 6-> 40lbs x 6 -> 50x3 (15 reps total)
30lbsx 6-> 40lbs x 6 -> 50x3 (15 reps total)

Wide Lat Pulldown (weight @each side)
3x45lbs x 8

Seated DB Arnold Press / reverse crunch
3x15lbs x12 / 3x12

Standing DB Front shoulder Press (palm facing front/ reverse hyper on bench
3x15lbs x 10 / 3x15

BB Close Grip Tris Bench Press / Standing BB Curl
50lbs x 10 / 20lbs x 12
50lbs x 8 / 20lbs x 10
50lbs x 8 / 20lbs x 10

Standing DB Lateral Delt Raise / Standing DB Hammer Curl / Decline SitUps (#2)
3x7.5lbs x 15 / 3x10lbs x 12 / 3x15

Butt & glute floor works
Stability Ball Glute Bridge 3x15
Bird Dog 3x12@each

Core & Abs
3x10 breaths Chaturanga hold
3x 20-30 breaths RKC plank
3x20-30 breath side plank hold @each

Back, Shoulders and Arms & Core Stability and Light Glutes

Prone incline DB Rear delt flys / incline DB chest fly
3x7.5lbsx12 / 3x 10-12.5lbsx12

BB Row / med band sumo walk 20@each direction
2x55lbsx12
2x60lbs x10 hard last 2 reps

Machine assisted Pullup (started off w less assistance then more assistance)
25lbs x 4 -> 35lbs x 5 -> 45lbs x 6
25lbs x 6 -> 35x3->45x4

Standing DB Arnold Press / Decline Sit Ups
3x12.5lbs x 15 / 3x15

Standing DB Front shoulder Press (palm facing front/ reverse hyper on bench
3x12.5lbs x 12 / 3x 15

Standing DB Lateral Delt Raise / Standing DB Alt Biceps Curl
3x7.5lbs x 15 / 3x10lbs x 12

Lying DB Triceps Ext / Seated DB Hammer Curl
3x10lbs x12- hard last 2 reps / 3x10lbs x 12

Butt & glute floor works
Stability Ball Glute Bridge 3x12
Lying side hip abdct 3x30@each
Bird Dog 3x12@each

Core & Abs
3 rounds
30-40 sec RKC plank (20-30 breaths)
20-30 breath side plank hold @each
20 plank knee tucks

Back, Shoulders and Arms

Rear Delt flys / peck deck flys
3x35lbs x 15 / 3x50lbsx15

BB row / standing med band hip abdct 20@each
50lbs x 15 - warmup
4x60lbs x10 hard last 2 reps

Machine assisted Pullup
55lbs x 15. - too easy
50lbs x12 - a bit easy
45lbs x 12 - moderate
45lbs x 12 - hard last 2 reps

Hammer Wide Lat Pulldown
3x40lbs x 12

Standing DB Arnold Press / One Leg Hip Thrust
12.5lbs x 15 / 15@each
12.5lbs x 12 / 15@each
12.5lbs x 12 / 15@each

Standing DB Front shoulder Press (palm facing in) / reverse hyper on bench
3x12.5lbs x 12 / 3x 15

Standing DB Lateral Delt Raise / Standing DB Biceps Curl / decline Sit ups (#3)
3x7.5lbs x 15 / 3x7.5lbs x 12 / 3x15

Lying DB Triceps Ext / Standing DB Hammer Curl
2x7.5lbs x 15 / 2 x 10lbs x 12

Back, Shoulders, Arms

Rear delt flys
30lbs x 15
3x35lbs x 12

BB row / standing med band hip abdct 20@each
40lbs x 15 - warmup
3x60lbs x12 - hard last 2 reps

Hammer Wide Lat Pulldown
4x40lbs x 12

Seated Cable Row (weight on@side)
22.5lbsx 15- light
3x27.5lbs x 12

Standing DB Lateral Delt Raise / Standing DB Biceps Curl
3x7.5lbs x 15 / 3x7.5lbs x 12

Lying DB Triceps Ext / Seated DB Hammer Curl
3x7.5lbs x15 / 3x7.5lbsx12

Standing DB Front Delt Raise
7.5lbs x 15 - very light
3x10lbs x 12 - good weights

Back, Shoulders and Arms

Mobility Warm up
Shoulder stabilitation warm up
Wall slide

DB Incline Prone Rear Delt Raise / DB Incline Chest Fly
5lbsx 20-light / 10lbs x 15
7.5lbs x 15 / 10lbs x 15
7.5lbs x 15 / 10lbs x 15

DB bent Over Row (DB on each arm) /Med band Side Walk
20lbs x 15
3x25lbs x 12 - hard last 2 reps

Hammer Wide Lat Pulldown (weight @ each side) / standing side hip abdct 20x
4x40lbs x 12 - hard last 2-3 reps

Seated DB Shoulder Press / donkey kick 20@each
3x20lbs x 8 - heavy esp left arm

Standing DB Lateral Delt Raise / standing DB Biceps Curl
3x7.5lbs x20 / 3x7.5lbsx12

BB Close Grip Triceps Bench Press / DB Hammer Curl
3x40lbs x 15 / 3x7.5 x 12

BB Lying Overhead Tris Ext
3x20lbs x 12

Back, Shoulders & Arms

Mobility Warm up

Bent Over DB Rear Delt Raise
3x5lbsx15

BB Row / Med band Side Walk 15@each
4x60lbs x 12

One Arm DB Row
20lbs x 15@each
3x25lbs x 12@each - hard last 2 esp right side

DB Incline Chest Press / lying straight legs abs 20x
3x20lbs x12- hard last 2-3 reps

One Arm Seated DB Shoulder Press (palm facing in aka neutral grip) / one leg hip thrust 12@each
3x15lbs x 12

BB Close Grip Triceps Bench Press / BB Biceps Curl (overhand Grip)
3x40lbs x 15 / 3x20lbs x 12

BB Lying Triceps Extension
3x20lbs x 12

Unassisted Close Grip Pullup practice - singles

Machine Assisted Chin Up (assisted weight indicated)
50lbs x 12
45lbs x 12
45lbs x 12

Back & Shoulders & Arms

Peck deck rear delt lateral / peck deck flys
3x30lbsx12 / 3x50lbsx12

Nice warm up!

EZ Curl Row / BB Incline Chest Press
55lbs x 15 / 40lbs x 12
60lbs x 12 / 40lbs x 12
60lbs x 12 / 40lbs x 12
60lbs x 12 / 40x12

50lbs band assisted pullup/X band walk
4x8/4x20@each
Focused on pulling from lats

One Arm DB Row
4x20lbsx12@each
Focused on pulling from lats

Seated DB Arnold Press (weight each arm)
15lbs x 12- paused aft 10
15lbs x 10
15lbs x 10- left arm almost gave out!

BB Close Grip Triceps bench Press
3x 45lbs x 12

Standing dB Lateral delt raise/ DB Curls SS
3x8lbs x/3x8lbs x
Arms super pumped!

Standing DB Front Delt Raise / standing DB Hammer Curl SS
3x8lbs x 12/ 3x8lbs x 12
Biceps burnout!