Countdown from Fati-Moni to Fit-Moni

[senimoni]

Ok....title is kinda corny. However, I thought it would be good for me to document my workouts a)kind of self reporting, and b) any input is welcome.

Today was my first REAL REAL day back in the gym. I tried a few weeks back and came down with SARS....kidding but I've been sick with the flu/bronchitis for almost a month now.

I've decided on a four day split. I hate Cardio, therefore I plan to take classes at my gym, and I also play tennis twice a week for 1.5, and 2.0 hours so I'm hoping that is enough.

Sunday 10-12 - planned to go to the gym, but I didn't have my keys so I did pilates :-)


Monday 10-13 - Chest - Tri workout

BB Flat Bench Press, 1 set of 30, 2 of 40, 10 reps each (I'm such a weakling)

DB Incline Press, 2 sets of 15, 1 set of 10, 10 reps each, although I think I only did 4-6 on the last set.


EZ or something Brand machine....its basically a cable machine

Superset Press + Fly,2 sets 15-10 lbs,10 reps


Cable rope pull down - 2 sets of 20lbs, 10 reps, 1 set of 15, 4 reps

****************
Had to stop b/c of a Core training class
****************

Assisted Tricep Dip - Not sure of the weights, did three sets 10/8/4






So thats it for today!!! Probably won't life tomorrow, I have tennis, gotta be fresh :-)

[missmuscle]

Welcome aboard - glad to have you :)

[senimoni]

Tuesday 10-14

I'm really sore today.....a good sore though so I'm very happy. My chest is really tight. I'm probably imagining things but I feel like my arms feel a little harder then before....maybe its wishful thinking :-)

I didn't lift today, but I did play Tennis(doubles) for 2 hours......on a side note, I won, so I move up to the second highest court for the first time. I'm so excited, especially since I really wasn't in the mood to play.

Tomorrow is either back and biceps or legs and shoulders, I haven't really decided.

[senimoni]

Ok....the left tricep is still really sore. I'm not too concerned b/c I think this must just be a weak point for me, my triceps are always the most sore almost tender to the touch.

Anyhoo ....got in 2 hours of tennis doubles. Depending on how long I sleep I will get up and work out back and bi's, but I may just rest today and try to pick it up tomorrow.

[senimoni]

I went to Chicago on Friday.... Great City :-)

Saturday -

Mini workout
DB ChestPress
DB Fly

Arnold Press
I jacked up my shoulders on this..... I attempted to do side shoulder lifts or whatever its called and couldn't lift my right arm to 90 degrees with or without the weight :-( So I stopped working shoulders.

Tricep Pushdown

DB Bentover Row?? I think thats what its called.

Tomorrow is lower body

[egoatdoor]

Originally posted by senimoni
[B]
Arnold Press
I jacked up my shoulders on this..... I attempted to do side shoulder lifts or whatever its called and couldn't lift my right arm to 90 degrees with or without the weight :-( So I stopped working shoulders.

/B]

Be careful with these injuries. First the left tricep, now this. Maybe have a trainer check your form? Arnolds are also an advanced exercise. Regular dumbbell presses for the shoulders may be better.

[senimoni]

OK....still have yet to lift....I need a better schedule. Monday I was supposed to lift at 2-4pm or whenever I wake up, but once again I slept for about 9-10 hours, I don't know what the hell is wrong with me. Such a damn woos, and I can't even spell the word correctly...haha

Tuesday, I never planned to lift b/c I play tennis. So its off to work tonight and tennis again in the morning on no sleep. Kinda crazy I know, but its free and I love to play, so I doubt I lift tomorrow either.

I think I will lift on Sunday/Monday/Thursday/Friday/Saturday, actually will drop one of these days on most weeks b/c I'm on a four day split, either drop Monday or Friday. So for this week Thursday will be back and bi's, Friday Lower body and abs, saturday Chest and tri. I will throw shoulders in there somewhere, I think i'm missing something........hmmm I'm hungry, I'll worry about it tomorrow.

I sound like a kid with ADD !!!!

[senimoni]

Its been a while. Last week was a wash as far as weights are concerned.

Sunday - Back + Biceps

Hi-Row/Pullback 3 sets of 10
T bar row 3 sets of 4
Pull ups 3 sets of 4-8
Lat PD 2 sets of 6
3 sets of bicep curls
1 set machine b. curls.


* don't feel like I did very much, not very sore, but thats probably a good thing seeing as I'm always tweaking something the wrong way.

[senimoni]

10/30 Chest day

DB Bench Press 10/7.5,10/12.5,10/15,10/12.5
Hammer Bench Press 3 sets of 40 total
Tricep Chest Dip 10/6/4, assisted.
Cable Fly 10/20,10/15,5/10

[senimoni]

11/2

Shoulders

Front + Lateral DB Raises 5,7.5,10 x 10 reps
*my shoulders are so weak but I didn't want to push b/c what happended to my right arm the last time

Rear Pec Deck (or whatever)
10x10
30x8
30x6

Cable Rotator Cuff exercise (don't know the name of it)
2 sets 5x15


Legs

Cable Squat Machine
3x10 (60,80,100lbs)


Leg Press Machine
* This machine loads 20% more on the negative then the positive rep....kicked my ass

40x10
60x10
60x10



***On a side note, I took the elevator to the parking garage instead of the stairs, how sad is that :-)***