Posts Tagged ‘chest workout’

And we begin again….

After a very enjoyable 3 day weekend, it’s back to work.  Susan is taking a vacation this week but it shouldn’t be too busy since the week following the 4th of July seems to be a popular holiday week. 

It was back in the gym this morning working through a good chest and bicep workout.  I warmed up with 15 minutes of Elliptical and my weight workout took about 35 minutes.  4 Sets each exercise.  20 – 18 -15 – and 12 were the repetitions.  Bench press at an incline. Incline flies. Incline dumbbell presses. Cable Chest Press.  For biceps, same routine:  Rope curls, Two arm curls, One arm curls, Concentration Curls.  Shane and I then went on a 3.75 mile jog.  We had a good 6 mile run yesterday so we took our time today.

Instead of a review of healthy morning eats, I’ll show you some of our garden flowers.







Which is your favorite?  I like the purple one. I don’t know the names of many flowers…would the purple be a petunia?  Guess it’s time to get the flower book out.

Hey There! Have a great day!


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Update: There are new pics on “Nicholas Page” for family. Check out the new jockey!

 It’s a run around Monday. I have to get Shane to the Vet for an annual rabies vaccination so he will go to work with me, we’ll break for the Vet around 9AM.  I’ll drop him off and get back to work to finish up the morning.  If all goes well, while we’re gone, the dishwasher repair guy will come and fix that thing once and for all.  Then we have to focus on getting the vacuum fixed.

To start the day, I had a VMX shake.  Worked through 30 minutes on the treadmill. Had a good chest and bicep workout. Shane and I went 2.36 miles and he found a wonderful soccer ball that he carried all the way home.

  • Using the cable machine for chest today: Incline bench chest presses. 4 sets 20-18-15-12 reps.
  • Incline bench flies for 4: 18 – 15- 12- 12
  • After each set of the first 2 chest exercises I did concentration curls for biceps 10 to 12 reps. Total 8 reps
  • Standing Pec Crossovers for4: 15-15-12-12
  • Standing Chest Press for 4: 15-15-12-12
  • After each set of the 3rd and 4th chest exercise, I did hammer curls 10 – 12 reps. total 8 reps
  • Standing Flies for 4: 15-12-12-12
  • After the flies, I did ball crunches. 4 sets for 15 reps. each set.
  • Finishing with 4 sets x 12 push ups.
Thick oats a Shake and grapefruit

Thick oats a Shake and grapefruit


  • 1 scoop VMX
  • 2 oz (20) raspberries
  • 1 TBS vanilla yogurt
  • splash FUZE
  • lots of ice and water
  • 1/3 cup Silver Palate Thick oats
  • 1 TBS Peanut Butter
  • Cinnamon
  • 1/2 grapefruit


I better get a move on.

Have a great day!

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