Thursday Workout - 03 - 01 - 2012 - Last one for this week!

Alright, this is the last workout for Dan this week. Due to some scheduling conflicts, he will resume the routine on Monday of next week. He did a great job in watching his form, he learned quickly and I can say that I'm satisfied with having someone who takes exercising as seriously as he does, as my trainee.

Tonight, he blasted through the workout rather quick to close out this trial workout week. Next week we will shift from Barbell oriented exercises and go into some iso-lateral work involving dumbbells and Hammer Strength Machines. This is an attempt to activate those fibers which aren't signaled to perform with regard to stabilization as much with barbells given the physics of having one straight object being moved in equal motion and speed by both arms. Dumbbells are a bit more difficult to control and will incorporate some hitherto latent muscle fibers.

He will continue to perform the same exercises into the subsequent week (post dumbbell week) so that he can now focus on adding weight for more resistance, in order for his muscles to respond to further pressure and micro tears by being triggered into faster growth during recovery.

Below is his workout for today:

Decline Abdominal Sit Ups - 2 sets - 10, 8 reps - Body Weight

Decline Leg Raises - 2 sets - 8, 8 reps - Body Weight

L-Flyes - 1 set - 25 reps - 5lbs

Barbell Military Press (Standing) - 1 Warm Up Set, 2 Work Sets - 10, 10, 10 reps - 45lbs, 65lbs, 75lbs

Cable Rows - 2 sets - 15, 12 reps - 90, 120

Barbell Flat Bench - 2 sets - 12, 12 reps - 95lbs, 115lbs

Barbell Shrugs - 2 sets - 15, 15 reps - 135lbs, 135lbs

Reverse Pec Deck - 2 sets - 12, 12 reps - 50lbs, 60lbs

Seated Lateral Raise Machine (Nautilus Nitro) - 2 sets -15, 12 reps - 50lbs, 65lbs

Skull Crushers (EZ Bar) - 2 sets - 15, 30 reps - 30lbs, 30lbs

Seated Preacher Curls (EZ Bar) - 2 sets - 20, 15 reps - 30lbs, 50lbs

Barbell Wrist Curls - 2 sets - 25, 25 reps - 25lbs, 25lbs

Nautilus Ab Crunch Machine - 2 sets - 20, 20 reps - 95lbs, 110lbs

Cardio Cool Down - Stair Stepper - 10-20 Minutes

Stretching - Complete

Now for a few Action Shots (Bam!):

Skull Crushin'

Flat Bench Pressin'

Second Set of Bench Presses

Reppin' Out