Tomorrow I have a nasty chest workout to do. Things mite get a little nasty in the gym. Woooooo Wooooooo!!!!!!

BACK & AB's

Pulldowns - 4 sets
T-Bar Row - 4 sets
Smith Machine Bentover Row - 4 sets
Dumbell Row - 3 sets
Deadlifts - 4 sets

Leg day manana

Do u ever try barbell rows they r great.

Also, how much do u pull on deads?

if u look back at the rest of my back routines you'll notice barbell rows are pretty much included every single time, for me to use a smith machine for bentover rows is rare. Over-hand grip barbell rows are possibly my favorite movement for that bodypart,those plus T-bars and deadlifts. With deadlifts the weight I do depends. If I'm doing them at any point in my workout other than first, it means i'm going for reps and that means I usually do about four sets:225/15,275/12,315/8-10,365/7or8. If I start out with deads first I go up a plate at a time once im warmed up my max being 500 (495 with a 2.5 plate added to each end). At this point in time I havnt got a clue what my one rep max is for deadlifts but it's probably somewhere close to 500 because that shit just does not get any lighter!

yep

10 km running

Chest routine today all dumbells.

Went up to the 120's dumbells today on flat bench. Chest and triceps today.

A simple meal I make is Greek yogurt with a scoop of protein powder in it! Awesome. Mix that up and u have yourself a great snack!

As always, but more so cause I had a big steak dinner last night.

Feeling the oncoming wrath of yesterday's leg session. Went something like this:

Squats/5 sets/10-12 (last set was 9 reps. whatever.)
Vertical Press/4 sets/10-15
Lying Hamstring Curl/4 sets
Hack Squat/4 sets/10-15
Walking Barbell Lunge/3 sets back 'n forth
Quad Ext/3 sets/10-15
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Shoulders today:

Dumbell Lateral/4 sets
Barbell Press/4 sets
Bentover Reverse Dumbell Flyes/4 sets
Upright Row/3 sets
Barbell Shrugs/5 sets

Thank goodness, back to the gym this week. Last week our schedules were very screwed up and one thing after another kept me from going.

I don't know wtf happened with me yesterday but shoulders never got done. I slept the day away, sometimes u need that rest and recovery time! anyway today would be my arm day but it'll be altered, and I think ill let the front delts get away with some extra rest considering Monday is chest day religiously. so some side laterals, barbell shrugs, reverse flyes to stimulate them rear delts, and some biceps. no tri's.

today's pec plan:

Flat Bench/5 sets
Incline Dumbell Press/4 sets
Incline Cable Flye/4 sets
==============================
Vertical Calf Press/3 sets
Seated Calf Press/3 sets
Standing Calf Press/3 sets
==============================
20 mins on the treadmill

today

Hammer Pulldown/4 sets
Barbell Row/4 sets
T-Bar Row/4 sets
Low Hammer Row/3 sets
Widegrip Pulldown/4 sets

Of course

Just got back from the gym. Did machine flies, followed by dumbbell militaries and cable side laterals. Skipped direct tricep work. Worked 20 minutes of stair stepping and some bicycle.

I did! 12 miles on the bike, plus all those awful machines. I'm up to six sets of 20 on that horrible ab machine with 30 lbs.

Chest/Triceps

I've become a real harbinger of doom when it comes to people working abs. About 2.5 years ago I embarked on a rigorous ab regimen that I kept up for months. One day I finished a few sets of Roman Chair situps and felt a pain in my right abs. Eventually I learned that I had a sports hernia and it took almost two years to heal enough for me to feel comfortable. I don't do direct ab work anymore and I have to moderate other movements to minimize ab effect. Be careful.

Thanks, Oli! I don't think I'll be doing much more than these. I didn't get to the gym today, so just did my bike at home for 35 minutes and then some work with 7 lb. weights.

I want to work my triceps (avoid those flappy "wings" that women get when they're older). Any suggestions? The machines at the gym that show triceps also show biceps. Other machines I do for pecs and back also do biceps, and I don't want to get bulk, just some definition.

Okay, the flabbiness is a function of genetics. If your mother and grandmother have it, you'll probably have it. You probably have some degree of it now. Why? Because women typically don't pay attention to muscle building. All you are seeing on the underside of your arm (triceps) is small muscle tissue wrapped in subcutaneous fat that is subject to gravity. Almost all women have it. Now, there's only two ways to get definition: either lose subcutaneous fat or bulk up. The term bulking up scares women. But to get definition you have to build muscle tissue which is the same as bulking up. You combine bulking up with a reduction in subcutaneous fat. For your triceps, do tricep pressdowns. They're convenient because you can control the weight, both poundage and motion. A trainer at the gym can show you how to do them and recommend sets and reps. The foregoing is true for any body part. Give it a shot.

I was looking for a video on triceps kickbacks to post for you, but the ones I see all make that very simple exercise into a complicated one. Look at a few videos, see what one best describes it to you. Triceps pushdowns are good too. If you combine either one with a pushing exercise, like dips, push up, or bench presses, you really feel it.

Today's workout:8000 squats, 4000 pushups, 80k situps, ate entire chicken, beak & feathers for roughage. Wrestled a bear, punched a rhino, swam up Niagara Falls, ate a water buffalo.

Love those light days at the gym.

Sicilian_Babe - To develop your triceps, you want to have a routine made up of a mixture of cable work and free weights too. The triceps is made of three heads: the lateral head, medial head, and long head. While there is no one move that isolates a particular head of the triceps, there are moves that put more emphasis on a single head, for example the long head is best targeted by over-head extentions or using an underhand grip when doing cable pressdowns. I suggest you do atleast one or two compound movements like skull-crushers or close-grip bench presses to actually develop the muscle. Then move on to your cable pressdowns using a variation of one to three different grips and angles. Don't let certain words like "skull crusher" or "build muscle" scare you off with visions of chicks with huge guns. If you do what I said, using a light-to-moderate weight, in time you will get the results you are looking for. Don't forget your triceps need no more than 12-15 sets after warming up. Same goes for biceps.

chest day:

Incline Barbell Press/4 sets
Incline Hammer Press/3 sets
Flat Dumbell Press/4 sets
Cable Crossover/3 sets
------------------------------
calves:

Seated Calf Press/4 sets
Vertical Press/3 sets
Standing/3 sets

I started doing lifts behind my head with 7 lb. weights as someone at the gym recommended, but I keep hitting myself in the back of the head! LOL Thanks for all the advice, everyone.

Oli, I am trying to lose weight (aka get rid of subcutaneous fat), but it's harder and harder as we get older. The workouts help, though. I'll be back at the gym tonight!

As I suggested in my previous post, I think that you should embrace simplicity when it comes to pumping iron. I don't know what has been your experience with weights, but if its minimal, keep it simple. You definitely want to pump iron, but your movements should be those that work for you. Again, for triceps, I suggest pressdowns as the simplest and best. You'll have better control of the movement. Learn the movement first (very! light weight), then as you feel confident, start increasing the weight (progressive resistance). Remember, you are trying to build muscle tissue under the fat tissue.

Started the tricep kickbacks. Jsce, I actually found one that I believe was literally called Tricep Kickbacks for Dummies! Man, I'm a bit sore, but not too bad. I also found a machine at the gym that is just for triceps. Since several of the machines I already do (rowing, chest press, fly), I didn't want to do another machine that did both. So, I do the kickbacks at home with my free weights, and the machine at the gym.

Happy 4th of July. Rode my bike 7 miles to my daughters to see the grandkids (mostly flat). Then back home. Humidity about 90% makes for a good sweat.