Quick Update

This week Dan will shift his focus towards Iso-lateral work to emphasize those stabilizing muscles as explained in the last post. Today, he already put his workout in and like a champ he focused on his form and moved a good amount of weight that was enough for him to feel the resistance and end up exhausted at the end of the workout which led him to forfeit his cardio session and go straight home for some much needed rest and recovery time for tomorrow's workout.

Unfortunately, due to my schedule this week I will only be present at his sessions on Thursday and Friday. Therefore, no action shots for these first two workouts. I want to try and do something more dynamic for the blog and I will think of something soon lest I bore the reader to death with walls of text (puke). At the end of the week I promise to make up for the lack of pictures by bombarding the blog with them.

I just received tonight's workout from Dan via e-mail...here it is:

Decline Abdominal Sit Ups - 2 sets - 12, 10 reps - Body Weight

Decline Leg Raises - 2 sets - 10, 8 reps - Body Weight

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

Incline DB Bench Presses - 1 Warm Up Set, 2 Work Sets - 12, 12, 12 reps - 35lbs, 45lbs, 50lbs

Bent Over DB Rows - 2 sets - 10, 10 reps - 45lbs, 50lbs

DB Flat Flyes - 2 sets - 12, 10 reps - 25lbs, 25lbs

Iso Lateral Hammer Strength Pull Downs - 2 sets - 15, 12 reps - 50lbs, 100lbs

DB Pullovers - 2 sets - 10, 10 reps - 15lbs (DBs each arm = 30lbs)

Alternating DB Curls - 2 sets - 12, 10 reps - 30lbs, 35lbs

Iso Lateral Tricep Pushdowns - 12, 8 reps - 60lbs, 70lbs

DB Forearm Curls - 2 sets - 20, 20 reps - 15lbs, 15lbs

Stationary Planks - 2 sets - 45 seconds hold, 30 seconds hold

Cardio Cool Down - skipped

Stretch - completed

See ya next time!