And no nothing of a sexual preverted method.
So I went to the gym and did this on a few days ago. I had used this method before and it worked with really good results. I do need to see a doc before going to far of course.
Saturday: April 4, 2015
A very usual chest workout nothing spectacular or note worthy.
4 x 20, 25, 30, 35 lbs dumb bell bench press with dumb bell flys inclined.
3 x 95 bench press
4 x 15, 20 ,25 lbs shoulder front raises and side raises.
3x 45, 50 ,55 lbs shoulder press
Monday April 6, 2015
Arm workout
8 x 15, 20, 25, 30 dumb bell arm curls alternating with also hammer curls
4 x 40, 45, 50, 55 Rope Cable press downs.
8 x 20, 25, 30, 35 Cable curls alternating single arm hold and cable curl alternate arm.
April 10, 2015
April 11, 2015
April 12, 2015
April 14, 2015
April 16, 2015
30 minutes spin bike cardio
4 x 70, 90, 110, 130 Leg Extensions
4 x 90 Hack Squat
3 x 45, 65, 85 Leg Curls
I will get the rest of the workouts added. I basically added spin bike for 30 minutes after doing weights upper body mostly.
The only change was the April 16, 2015 workout did spin bike first for 30 minutes and then a leg workout. Endurance is increasing like gang busters.
So my thinking is to insert weights, cardio spin bike, and weights again either repeat previous set or alternate to a secondary set.
