Everyday I go to the gym and my workout varies I might do something different for that body part day, different body part, cardio only or whatever my body says it can handle that day. Its always good to mix up exercises, reps, weight and equipment for maximum growth and stimulation. What is the best combination for you depends on what you want to archive. The goals and training techniques will have different factors and those factors can vary dramatically.
I train currently at LA Fitness and Ballys. I have 2 LA Fitness gyms around my house, one on 184 avenue and Pines Blvd and one on Flamingo Road off Pines Blvd. The Ballys is on Pines and 150 avenue.
February 14th 2010
LA Fitness Flamingo RD
Back
First exercises super set
Lat pull downs 180lbs with
Sit ups on ball 25 reps
4 super sets total after warming up.
Later pullovers 3 sets 11 reps with 25lb dumbbells
Rope push back 3 sets 11 reps 110-130lbs
Bent over rows
135 lbs 3 sets 11 reps
One arm dumbbell rows 75lb 3 sets 11
Machine pull back 2 sets of 9 reps holding the contraction.
Biceps
Preacher curl machine 2 sets of 11 reps 45lbs
One set of calves on seated press 3 plates each side 60 reps, 25, 15 drop set rest is seconds equal to balance of the 100 reps
30 minutes on recumbent bike
February 15th 2010
LA Fitness on Flamingo
Legs
Straight leg dead lifts 4 sets
135-205
Squats 2 set 11 reps 135lbs
Leg lifts 5 sets of 11 reps one leg at a time
Lying Leg curls 6 sets 11 reps 75lbs
Hip abduction 3 sets 20 reps 110lbs
Reverse Hip abduction 3 sets 20 reps
30 minutes cardio recumbent bike
February 16th 2010
Flamingo LA Fitness
Shoulder press machine 4 sets moving weights up each set and final set a drop set. (3 plates, 2plates and one plate)
Super set dumbbell rear, side and front raises. 3 super sets 11 reps each
Chest
Cable flys 3 sets 11 reps 10-12 weight level
Machine incline bench 2 sets 120-130lbs
Machine fly 1 set 11 reps 130lbs
Triceps
Narrow grip flat bench 2 sets 9 reps 135lbs
Push downs 3 sets 11 reps 120-150 lbs
One arm cable push downs 3 sets 11 reps 30lbs
Barbell upright rows 4 sets 9 reps 65-125lbs
30 minutes cardio recumbent bike.
February 17th 2010
LA Fitness on Flamingo 7am
100 ball crunches
Seated donkey calves machine 3 plates and a 25 each side. 55 reps, 27 reps, 18 reps.
Back
Machine pull backs 6 sets 3 with rack
Cable rows narrow grip 2 sets 11 reps full stretch 165-195lbs
Cable rows medium grip bar 2 sets 7 reps hold at top for count 180lb
Cable pull downs in front wide grip 5 sets 7 reps 180
Dumbbell pullovers 3 sets 11 reps 30lb dumbbells
Rope pull backs hold at top 3 sets 9 reps 80-100lbs
Biceps
Machine preacher curl 4 sets 11-9 reps 35-65lbs
Machine incline biceps curl 3 sets 9 reps 110lbs
Free motion machine biceps curl 2 sets 11 reps 10-11
Cardio recumbent bike 30 min.
February 18th 2010
LA on 184 ava and Pines Blvd
85 sit ups
100 donkey calves 3plates and 25lb 63, 24, 13
Leg press warm up to 10 plates on each side 22 reps and 6 plates 30 reps
Hack squat 1 plate 2 sets 11 reps
Leg lifts each leg separately 3 sets 11 reps
Leg curls 3 sets 11 reps 80-100lbs
Hip abduction 3 sets 20 reps 110lb
Hip aduction 3 sets 20 reps 110lb
February 19th 2010
LA Fitness on Flamingo Road in Pembroke Pines
Today was chest, shoulders and triceps but I felt tired.
Machine crunches 55 reps
Recumbent bike 40 minutes
February 20th 2010
LA Fitness Flamingo in Pembroke Pines
Shoulders
Hammer strength machine
4 sets plate 11reps, 2 plates 11reps, 3 plates 9reps, 3 plates 7reps drp 2 11reps drp 1 11reps.
Cable rear lateral raises 3 set 11reps weight ?
Side lateral machine 3 sets weight ?
Chest
Dumbbell flat bench presses 3 sets 55lb 11reps, 75lb 11reps, 90lb 11reps
Free motion cable flys 4 sets 11-9reps 11-13 weight
Incline machine bench press
3 sets 11reps 150-210lb
Machine flys seated super set with seated rear delts
3 sets each weights ?
Triceps
Dumbbell lying extensions
3 sets 11 reps 20-30lb
Triceps push downs
3 sets weight ?
One arm cable triceps push downs
3 sets 11reps 5-6 weights
February 21st 2010
LA Fitness Flamingo in Pembroke Pines
Back
Cable low rows 4 sets 11reps last set 9reps 275lb
One arm cable rows 3 sets 11 reps 70-90lbs
Wide cable row hold at top 3 sets 9reps 165lbs
Pull up 3 sets 9reps
Dumbbell lying pullovers 3 sets 11reps 30lb dumbbells
Cable rear push downs 3 sets 11reps weights ?
Biceps
Machine preacher curl 3 sets 11reps 65, 75, 85lb
Seated incline machine curls 3 sets 9 reps 120lb
Free motion alternate seated curls 2 sets 11reps 11,12
45 minutes of racquetball
February 22nd 2010
LA Fitness on Flamingo in Pembroke Pines
Seated ab machine in front of aerobic room. 100reps 125lb
Straight leg dead lifts 4 sets 11×135, 9×155, 7×185, 5×205lb
Lying leg curl 3 sets 11×70lb, 11×80lb, 9×90lb
Smith machine squats 3×20reps 225lb
Leg lifts 3 sets 110lbx11reps, 135lbx11reps, 150×9reps
Cardio on the recumbent bike 30 min level 9
February 23rd 2010
LA Fitness on 184 and Pines
2 hours of racquetball
February 24th 2010
LA Fitness Flamingo in Pembroke Pines
100 nautlius crunches 125lb
Seated donkey calves 100 reps done 63, 22, 15 140lb per side
Chest
Incline bench dumbbell presses
11×55, 11×75, 11×90, 9×100lb
Incline dumbbell flys
3 sets 11×40lb
Machine flat bench
3 sets 11×170, 11×190, 11×210lb
Machine flys
3 sets 11×120, 11×130, 9×140lb
Triceps
Dips
3×15reps
Lying dumbbell extensions
3 sets the last a drop set 7×35, 9×35, (7×35-9×25lb)
Rope push downs
2 sets 2×11x37lb
Reverse pressdowns
1×11x32lb
Shoulders
Seated dumbell presses
6 sets 11×30, 11×40, 11×45, 11×50, 11×60, 11×65lb
Rear delt machine
5sets weights ?
Machine Shrugs
3×11x250lb
February 25th 2010
LA Fitness Flamingo and Pines
Standing calves raises
5 sets last 3 sets rack 20+ reps
Back
Barbell bent over row machine
11×55, 11×90, 11×135, 11×180lb
Spider bench 11×180lb
Low row hammer machine
3 sets 2 platesx11, 3 platesx11, 4 platesx9
Assisted Pull ups 5×9reps 75lb assist
Lying dumbbell pull overs
11×25, 11×35, 11×35lb
Straight bar push backs
3 sets weight ?
Biceps
Preacher curl ez curl bar
11×25, 11×45, 11×65, 11×85, 6×105lb
Incline machine curls
3×9x120lb
Free motion biceps curl seated alternate arms
11×11, 9×12
Cardio 30 minutes on recumbent bike
All this cardio and training won’t get me where I need to be if I want to enter a natural bodybuilding competition.
February 26th 2010
Bally Total Fitness Pembroke Pines
Legs
Leg press
Warm up to rack 9 plates each side 30×9 plates, 30×6 plates
Hack squat
No weight 11 reps, 1 plate 7 reps, 1 plate and 25lb 7 reps, 2 plates 7 reps
Leg extensions
3×11xweights ?
Leg curl
5×11xweight ?
Hip abductor outer
3×11xweights ?
Hip abductor inner
3×11xweights ?
Cardio
Precor elliptical
25 min first 12 hit training
February 27th 2010
100 ball crunches
Shoulders
Hammer shoulder presses
Warm up, 3 plates 10 reps, 3 plates 7 reps then drp 2 plates 9 reps then drp to 1 plate 11 reps.
Cable side laterals
3×11x weights ?
Machine reverse deck
5×11x weights ?
Chest
Hammer flat bench
3 sets weights and reps?
Hammer incline bench
3 sets weights and reps?
Hammer decline bench
3 sets weights and reps?
Cable flys
3 sets weights and reps?
Machine flys
3 sets weights and reps?
Triceps
Lying dumbell nose breakers
3 sets weights and reps?
One arm seated tricep extenstions
3 sets weights and reps?
One arm cable push downs
3 sets weights and reps?
Calves
Standing calve raises
Warm up 3×20x rack
February 28th 2010
LA Fitness Flamingo Pembroke Pines
Back
Hammer front pull downs
3 sets weights and reps?
Hammer reverse grip pull downs
3 sets weights and reps?
Hammer rear lat pull downs
3 sets weights and reps?
Hammer low row
3 sets weights and reps?
Shrugs
3 sets weights and reps?
30 min cardio recumbent bike.
we always go in Fitness Gyms because right now we are very health conscious and like an active lifestyle:;~
i always frequently visit fitness gyms to become physically fit and healthy:,,