Fri., 11/18/16, Legs

Verse of the day: I have chosen the way of truth; I have set my heart on Your Law. -Ps 119:30

My training is very basic. Some would call it boring. I believe that consistency is the key to true success. You can do the most insane workout in the whole world, but if you don't continue the normal hard work training every day then you will not succeed. Here's another day in the office:

squat (I put my hands on the plates to make myself control it more): 45-25; 95-5; 135-5; 225-5; 315-5; 405-5
reverse barbell lunge: 135-5; 155-5 ... 35 MINUTE INTERMISSION ... 0-5, 45-5, 65-5, 95-5, 145-5, 195-8 (no rest)
leg extension: 80-20; 100-20; 120-16
leg curl: 25-15; 45-12; 70-6
calf press: 180-15, 270-12, 360-10, 450-10, 540-8, 630-6, 450-11, 270-15 (no rest)

Fri., 11/04/16, Shoulders

Verse of the day: I delight in Your Decrees; I will not neglect Your Word. Psalm 119-16

At this point I have picked out what I find to be the few exercises for the shoulders that have the most impact on the muscle and the least impact on the joint. I have to watch my rotator cuff, my elbow, my neck and my back when I train any muscle group- so I want the most bang for my buck. I like the seated dumbbell press with a 90 degree bench for overall size and the front and side deltoid; the seated dumbbell lateral raise to nail the side; and dumbbell rear lateral raise face down on an incline bench. Here's what my shoulder workout looked like yesterday:

seated dumbbell press: 15s-25; 35s-12; 55s-8; 70s-6; 85s-6; 70s-9
lateral raise: 20s-20; 30s-15; 40s-10; 50s-5
incline rear lateral: 35s-12,12,12

...boom- that's it. short and sweet.