Saturday 6/26.... Shoulders/Triceps

A quick 15 minutes workout in my own home gym....mostly using my Nautilus Selectech Dumbells and some heavy (green) resistance bands:

Rear/Front/Side DB Raises (all together, back-to-back--bent over, then alternating front DB raises, the standing side lateral raises, it BURNS)
15 lbs for 3 sets of 10 (ea. direction, 1 set is 30 reps)
Lying DB Skullcrushers (Lying extensions)...30 lbs for 3 sets of 10 reps, 25 lbs for 15
Tricep Pressdowns (using resistance band wrapped around pull-up bar)...3 sets of 12 reps
1_arm overhead DB extensions: 20 lbs for 3 sets of 10-12 reps (ea. arm)

That's it.... that's all I did and it only took about 17 total minutes of my time.

Friday 6/25 Back/Hamstrings/Calves

Wide Grip Pull-ups: bodyweight for 3 sets of 10-12 reps
Seated Low Cable Rows: 140 lbs for 3 sets of 8 reps
1-Arm DB Rows: 50 lbs for 3 sets of 10 reps (ea. arm)
Deadlifts (from the floor): 295 lbs for 1 set of 8, 315 for 2 sets of 5 ...supersetted with...
Seated Calf Raises: 3 sets of 15 reps
Lying Hamstring Curls: 90 lbs for 2 sets of 10 reps, 100 lbs for 1 set of 8 reps
supersetted with...
Slanted Calf Machine: 3 sets of 12 reps

TOMORROW (SAT): Shoulders/Triceps

Sunday 6/27: REST DAY/SABBATH

6/24 Chest/Biceps

Decline Bench Press: 185 lbs for 1 set of 10, 205 for 2 sets of 8
Hammer Strength Iso-Incline: 185 lbs for 3 sets of 10
Incline DB Press: 60 lbs for 4 sets of 9,9,8,8 reps
Alternate DB Curls: 35 lbs for 3 sets of 8 reps, 25 lbs for 1 set of 14 reps
Preacher Curl Machine: 70 lbs for 3 sets of 8 reps
1-Arm Cable Curls: 30 lbs for 2 sets of 12 reps (ea. arm)

Back to heavy training! 6/23...LEGS!

My shoulder is slowly improving and after months of training light I am now ready to hit it again with a vengeance! I am increasing my protein intake to approximately 200 grams of protein per day, along with higher amounts of good fats. My carbohydrate intake will be kept at below 75 grams per day.

Today I trained legs:

Leg Extensions: 2 lights sets to warmup the knees
Heavy Barbell Squats: 295 for 2 sets of 8 reps, 255 lbs for 1 set of 14 reps
Hack Squats: 245 lbs for 3 sets of 12, 12, 11 reps
Leg Extensions: 100 lbs for 3 sets of 10 reps
Toe Press on Leg Press: 270 lbs for 3 sets of 15 reps
Standing Calf Raise(on Smith Machine): 185 lbs for 3 sets of 12 reps

Why Men Don’t Go to the Doctor!

By Guest: Michelle Sobel, STD Test Express
“I’m fine.”
“I’ll tough it out.”
“I’m sure it’s nothing.”
“It’ll go away.”
“I don’t have time.”
Putting off doctor visits, especially for sexual health issues, is a common practice among men. If you’re a guy who waits until something is seriously wrong before considering a visit, you’re not alone.
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