Thursday - Legs

Today I would say I took it relatively easy.
Just did legs.
Warmed up on the elipticle pushing with my legs only on lvl 6 nice and fast for 5 minutes then cooling down a bit.
Warmed up on Hack squats
20 @ 1.5 Plates (per side)
9 @ 3 Plates
8 @ 4 Plates
6 @ 5 Plates
Seated Curls
12 @ 130
10 @ 150
8 @ 170
6 @ 190
Extentions
15 @ 150
12 @ 180 - I thought this would be enough
8 @ 210
6 @ 250
That was it..Did not do a second body part...

Natural Post Workout Shake

Natural Post Workout Shake
I did alot of research to find something natural to work as a post workout shake...
Mixed review have led me to create my own!
I take IsoWhey Pure whey protein (takes really bad!) - 1 Scoop = 30g Protein
250ml of Powerade - Arctic Berry with no artificial colour or flavour (makes the protein taste ok). = 25g Carbs
5 Mg of Glutamine
1 Banana
Easy to mix at the gym in a mixer cup, no blender required.
To bust through a plateau... when I get to one, I will use 5Mg of Creatine Monohydrate.
I want to switch out the Banana for 30g or so of Maltodextrin because bringing a Banana to the gym every day is hard to remember!

Tuesday - Chest / Tricepts

Started with Hammer Press - Warmed up.
20 @ 1 Plate (per side)
8 @ 2 Plates
6 @ 2.1 Plates (Added a Dime to each side)
5 @ 2.15 (put a nickel on each side)
Then stood there confused trying to think if 70's were enough for flat bench - Jay comments, common Ashby figure it out... I explain I used to be able to do more than 9 with 70's and I dont want to be able to do that many... Anyways tried the 70's Did 11 so went to a different exercise ... My gym only has upto 70 pound dumbells.
Seated Fly -
8 @ 150
5@ 170
3.5 @ 190 - Cliff spotted me
Tri's
Pushdowns - Warmup at 50
8 @ 85
6 @ 91
3 @ 100
Done

Monday - Back / Bicepts

This week I have confused my body again.
I am doing 2 muscle groups per workout, 2 excersizes per muscle, 4-8 reps heavy weight with 1 warm up set per muscle.
Monday I did back/bicepts - This is what I THINK I did, I dont write it down. Maybe i should start.
I did a few chinups/pullups for fun... to see how many I could do (I did 2 and a half..... I used to be able to do 10)
Then I did warmup lat pulldowns, 20 @ 85 pounds.
8 @ 120
6 @ 140
4.5 @ 160
Then I did seated hammer row.
20 @ 1 Plate (per side) - had not done them in a While and not sure how much I could lift
12 @ 1.5 Plates (again I was not sure how much I could lift)
12 @ 2 Plates
8 @ 2.5 Plates
6 @ 3 Plates
Then I did bicepts.
Put a Dime on the Olympic bar (45 pound straight bar)
Pulled up 12
8 @ 15 (Dime & Nickle per side)
6 @ 20 (2 Dimes per side)
4 @ 25 - My forearms were killing me more than my bicepts!
Then Concentration Curls
I was confused and Thought I could lift more now... Pulled the 40's and did like 2 per side.
Went to 35's and did like 4 per side.
Then 30's and did 3 sets of 5-6 per side.
Stood up did hammer curls 4 times per side and dropped them ate my shake.

Recap since starting to workout again.

Its been 10 Months. A burnt down Appartment, A change of Career, an Engagement and a Pregnancy, and I am finally back to the gym.
This week I totally changed my workout routine again.
To recap - As this is the start of my Blog.
Last two weeks I did 5-7 exercises, 1 muscle group, 15-20 reps, 3 sets, 9 out of 10 weekdays (wednesday is typically my lazy day)
Two weeks before that I did Full body 4 times a week, 3 sets of 10 reps.
Before that I did 2 weeks of really easy, whatever I felt like, 2 or 3 times per week just to get a bit back in the groove.

Lunch on Wednesday

Today for lunch I had 1/2 a New York steak and some wild/brown rice combo.
I am not going to the gym today because I have a meeting this evening.