WEDNESDAY: January 16, 2008
Week 2 of 12
Day 10 of 84

Today was upper-body training.
We went to the nearby NAVY base here in San Diego to do this. I was thankful to see they had plenty of dumbells, and HAMMER STRENGTH machines. That is what I am used to at home. I was nice though, becaue some of them we don't have. So...that means I was able to hit the muscles a little differently. As I am sitting here typing this, I can already feel the burn in my chest and it's not even been 24 hours! YAY!!!


]CHEST
Hammer strenght chest press You add weight plates to this. It's not a machine where you move the pin
reps - weight
12 - 70
10 - 90
8 - 110
6 - 130

12 - 130
12 - 20lbs weights for flys.

OUCH!!! This was hard!!! 130 is the most I've done here.

SHOULDERS
shoulder press using dumbells
reps - weight
12 - 10 x 2
10 - 15 x 2
8 - 20 x 2
6 - 20 x 2

12 - 15 x 2
12 - 40 pound bar. (switched to rows here)

OUCH! This set was harder than usual. I usually do 20 lb weights on the last 12 (for a total of 40) today I had to switch to 15's

BACK
Hammer strength row machine. Again, this uses weight plates. Not one where you move the pin
reps - weight
12 - 50
10 - 70
8 - 90
6 - 90

12 - 70
12 - 90 Switched to another Hammer strength machine here.

OUCH! and OUCH again!!!

TRICEPS
Tricep pushdown using the cables
reps - weight
12 - 30
10 - 40
8 - 50
6 - 50

12 - 40
12 - 90 Tricep pushdown using the lifestyle machine. this is one where you move the pin

BICEPS
Just used a curl bar here
reps - weight
12 - 20lb bar
10 - 30lb bar
8 - 40lb bar
6 - 40lb bar OUCH! this was hard!!!

12 - 30
12 - 10 switched to hammer curls here. next time use more weight.

Todays training was a success. Was a little slow getting started. We drove through beautiful Coronado and got a little side tracked with site seeing. We got there though, and once we got started, it was easier.