Today is Tuesday, March 17, 2015, and time for an upper body workout.
As you know, I recommend splitting up your workout so you have at least one rest day for muscles worked, so for me, my routine has been upper body workout on Sun, Tue and Thursday and lower body workout on Monday, Wed and Friday with the seventh day, Saturday off completely, no workout, no dieting, just time to be with family and friends and refresh the soul.
My upper body workouts have evolved to include pushups, shoulder press, pullups which is brand new for me or chinups which is not as new, dumbbell rows and bench press.
My max pushups that I began with over a year ago was 1 and today I can comfortably do 30 on my first set and then I drop down to 25, 20, 15 and 10 to get up to 100.
My hope is that as I get lighter, my pushups will increase. Shoulder press I did my all time high today of 105lbs for 5 reps, when I first started, 65 to 70lbs was difficult.
Pullups I have never done and it shows.
Today I tried to do one and could not, nope, nada, nothing, gornisht!
So, I used the assistance machine and will keep trying because I think they are a full body important exercise like the pushup.
Dumbbell rows I went up to 45lbs today, felt pretty good and for Bench Press I did my all time high today of 160lbs, so no workout complaints.
Total workout time today was 60 minutes, I think I need to reduce the amount of warm up sets a bit as my total sets for the shoulder press was out of control, this will bring the workout time down a bit.
I also noticed today how many serious weightlifters are in the gym at 7 am.
Who would have known?
Did you have any idea that professional body builders hit the gym so early in the morning?
There were at least 2 guys there doing deadlifts with well over 300lbs for the second day straight.
In any case, I have become a big fan of the early morning workout.
In the past, I went to the gym late in the evening, sometimes 9 or even 10 pm. But by going early in the morning, I am done with my workout by 8, back home by 830, usually have to pick up a few things at the grocery like berries, spinach, nuts, can have an Isagenix or Vega One or any protein shake before 9 and start the day.
Even better, the evening is now free for sleeping, duh!
Stop staying up all night!
Get to sleep earlier, shoot for 10pm, even earlier if you can.
There is a reason that when the sun sets, most of nature goes to sleep.
Did you do your workout today?
If yes, what did you do? What time?
When are you getting to sleep these days?
Thanks for reading,
Hashi Mashi!
Rich is a certified personal trainer-AAPT and the author of