Saturday, January 9, 2016

The #SelfieSaturday Project Back on Track


This last week was not an easy one for me. I had finally given up on throwing myself into my workouts and hoping for the best so I took a complete reset. I took Monday, Tuesday and Wednesday off to get my traps to heal and reversed the order of my workout around to see if it would help. I am back to Chest & Arms, Lower Torso & Legs, Back & Shoulders, Lower Torso & Cardio. I also dropped the weights on everything I did and was surprised that starting way light I was still able to get within reach of my old weights and the only difference that 3 days off and an extra warm up set gave me is the kind of muscle pain the next day that I used to get. I like it.

Now for the cool stuff! I started using a new phone app called UA Report. It's actually Under Armour's version of Fitness Facebook, (check it out here) but the app is outstanding. It finally bridges the gap between all of the apps I use. It will take all of my diet information from My Fitness Pal all of the steps from Moto Body or Google Fit and will even map my workouts from FitNotes and merge them all together. It has a phone app, a watch app and can even be accessed online, but better than that, there are a lot of people on there ready to start liking what you post and encourage you. I promise to give a full Tech Whacko report on it all sometime this week.

Have a great day everyone, and here's what my gym time looked like today ...

** Wide Grip Lat Pulldown ** (Back And Shoulders)
- 100.0 lbs x 12 reps
- 120.0 lbs x 12 reps
- 140.0 lbs x 12 reps
- 160.0 lbs x 12 reps
- 180.0 lbs x 12 reps
- 200.0 lbs x 12 reps

** Narrow Grip Lat Pull Down ** (Back And Shoulders)
- 100.0 lbs x 12 reps
- 120.0 lbs x 12 reps
- 140.0 lbs x 12 reps
- 160.0 lbs x 12 reps
- 180.0 lbs x 10 reps
- 200.0 lbs x 6 reps

** Seated Cable Row ** (Back And Shoulders)
- 100.0 lbs x 12 reps
- 120.0 lbs x 12 reps
- 140.0 lbs x 12 reps
- 160.0 lbs x 12 reps
- 180.0 lbs x 8 reps

** Cable Front Raise ** (Back And Shoulders)
- 5.0 lbs x 12 reps
- 10.0 lbs x 12 reps
- 15.0 lbs x 12 reps

** Front Dumbbell Raise ** (Back And Shoulders)
- 5.0 lbs x 12 reps
- 10.0 lbs x 12 reps
- 15.0 lbs x 12 reps

** Cable Presses ** (Back And Shoulders)
- 5.0 lbs x 12 reps
- 10.0 lbs x 12 reps
- 15.0 lbs x 12 reps

** Lateral Dumbbell Raise ** (Back And Shoulders)
- 5.0 lbs x 12 reps
- 10.0 lbs x 12 reps
- 15.0 lbs x 12 reps

** Rear Delt Dumbbell Raise ** (Back And Shoulders)
- 5.0 lbs x 12 reps
- 10.0 lbs x 12 reps
- 15.0 lbs x 12 reps

** Seated Dumbbell Press ** (Back And Shoulders)
- 5.0 lbs x 12 reps
- 10.0 lbs x 12 reps
- 15.0 lbs x 12 reps

** Cable Upright Row ** (Back And Shoulders)
- 15.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 30.0 lbs x 12 reps

** Cable Low Row ** (Back And Shoulders)
- 15.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 30.0 lbs x 12 reps

** Cable Face Pull ** (Back And Shoulders)
- 15.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 30.0 lbs x 12 reps

** Low Lat Pull Ins ** (Back And Shoulders)
- 15.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 30.0 lbs x 12 reps

** Cable Mid Row ** (Back And Shoulders)
- 15.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 30.0 lbs x 12 reps

** Smith Machine Overhead Press ** (Back And Shoulders)
- 50.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 90.0 lbs x 10 reps

** Barbell Shrug ** (Back And Shoulders)
- 90.0 lbs x 12 reps
- 140.0 lbs x 12 reps
- 180.0 lbs x 12 reps
- 140.0 lbs x 12 reps

** Rear Delt Machine Fly ** (Back And Shoulders)
- 5.0 lbs x 12 reps
- 10.0 lbs x 12 reps
- 15.0 lbs x 12 reps

** Straight-Arm Cable Pushdown ** (Back And Shoulders)
- 5.0 lbs x 12 reps
- 10.0 lbs x 12 reps
- 15.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 25.0 lbs x 6 reps

** Overhead Lat Pull Ins ** (Back And Shoulders)
- 15.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 25.0 lbs x 12 reps