Free at last Fridays  ARMS!!

Cardio, cardio, cardio 15 mins, building up (we'll cover that later)

Barbell Curl 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds of rest between sets

Lying Triceps Press 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds of rest between sets

Hammer Curls 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds of rest between sets

Triceps Pushdown 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds of rest between sets

Incline Dumbell Curl 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds of rest between sets

Cable Rope Overhead Triceps Extension 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds of rest between sets

Concentration Curls 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds of rest between sets

Tricep Dumbbell Kickback  10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds of rest between sets

Saturday and Sunday are rest days.  REST!

Thursday Shoulders!

Again, Cardio 15 mins; remember what the goal is.

Barbell Shoulder Press 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds rest between sets

Arnold Dumbell Press 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds rest between sets

Cable Crossovers 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds rest between sets

Side Lateral Raise 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds rest between sets

Seated bent-over rear delt raise 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds rest between sets

Wednesday Leg Day!

Give your upper body a break... at least until tomorrow!

15 mins cardio (still building, eventual goal is going to be 2-3 miles as fast as possible)

Standing Calf Raises 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds rest between sets

Leg Extensions 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds rest between sets

Leg Curls 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds rest between sets

Seated Calf  Raises 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds rest between sets

Squats (weighted or not, build up to weighted)
10,10,10,10
30 seconds rest between sets

Seated Leg Press 10 pounds under maximum weight sets as follows
30,15,12,10
8 at maximum weight
30 seconds rest between sets

Inverted Leg Press 10 pounds under maximum weight sets as follows
30,15,12,10
8 at maximum weight
30 seconds rest between sets.

Tuesday  Core Day

15 mins of Cardio (still building)

Side planks 2 mins each side, divided up in 30 second intervals

Planks 4 mins, divided up into 30 second intervals

Weighted crunches 10 pounds under maximum weight sets as follows
30,15,12,10
8 at Maximum weight
30 seconds rest between sets

Back Savers 5 sets of 10

Deadlifts 10 pounds under maximum weight sets as follows
5,5,5,5
5 at Maximum weight
30 seconds between sets

Kettle-bell swings 10 pounds under maximum weight sets as follows
10,10,10,10
10 at maximum weight
30 seconds between sets

Monday Chest, Back Day

15 mins cardio (i'm building up slowly)

Dumbell Flyes, 10 pounds under maximum weight sets as follows.
30, 15, 12, 10,
8 at maximum weight.
30 seconds of rest between sets

Pulldowns, 10 pounds under maximum weight sets as follows.
30,15,12,10
8 at maximum weight
30 seconds of rest between sets

Seated Rows 10 pounds under maximum weight sets as follows
30,15,12,10
8 at maximum weight
30 seconds of rest between sets

T-Bar Rows 10 pounds under maximum weight sets as follows
30,15,12,10
8 at maximum weight
30 seconds of rest between sets

Bench Press 10 pounds under maximum weight sets as follows
30,15,12,10
8 at maximum weight
30 seconds of rest between sets

Inclined Bench Press 10 pounds under maximum weight sets as follows
30,15,12,10
8 at maximum weight
30 seconds of rest between sets

Fireman Pulls 10 pounds under maximum weight sets as follows
30,15,12,10
8 at maximum weight
30 seconds of rest between sets

The Workout.

So, I've always loved to lift.  That coupled with a fairly walking intensive vacation that is coming up; I've been busting ass on the work out.  Not many results have been seen, but that may have something to do with a major health concern.  Drastically low testosterone.  Like, my highest level during the day was 122.  300 is considered low.  Going to an endocrinologist on 7/31 to address that.  In the mean time, work out.. YEAH!

Accountability.

Something I struggle with.  I've refused to hold myself accountable, or anyone accountable for my health.  I hope that this will help reinforce my own accountability in this journey.