What I worked out on Sunday: Shoulders, Chest and Abs.
Weight: 187
Shoulders: I started off with single cable extensions to warm up my shoulders and did 5 sets of 10 reps on each side. Then I followed that up with straight arm raises with the dumbbells and did 5 sets of 5 of increasing weights every set and then did a 6th set of lighter weights and did 15 reps. Then I moved on to shoulder presses and super set those with straight bar raises.
Chest: I started off with bench doing 155 as a warm up for 10 reps and then increased to 185 to 225 to 245 then dropped back down to 155 and did 15 reps. Then I did chest fly's and then did dumbbell presses and finished with push ups
Abs: I started with decline sit ups and did those until they hurt. Then I moved onto leg lifts and reverse crunches and then planked.
Monday: Monday I did cardio and ran 3 miles and biked for 30 minutes.
Tuesday: I didn't feel to well and went to the gym anyways and just benched and biked a bit.
Weight: 191
Wednesday: I had a ton of energy and was going a million miles an hour went to the gym for a little over 2 hours and worked biceps triceps and forearms. I had a really good work out and kept focused the whole time.
Weight: 193
This was the first week going back to the gym in about 2 weeks. It feels good to get back in the routine of things.
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