I realized I actually misspelled the name of my sweet Android bodybuilding app: it's JEFIT and the screenshots of my online logs are what I'm going to use for tracking my workouts. It has an automatic 1RM calc, so that's what's shown below and it looks to be pretty close in those cases where I'm going all out - not so much on things like bicep curl.
4/10/2011 Upper Body Routine:
Right now I'm significantly weaker than I once was, but the good side of that is that I get to see progress with every workout!
The barbell wide grip decline pullover is new; normally I do dumbbell, but was intrigued by the wide grip option that my app had listed. I had to hold two BodyBars to get the right weight for me - it was a little light, but taking an extremely wide grip made it pretty hard and I really felt it in my lats. Pullovers are always classified as a chest exercise, but Derek always groups it as a chest/lat exercise and I have to agree.
Seated barbell shoulder press is my current favorite shoulder move...I bring the bar all the way down to my collarbone and angle it slightly to the back as I go up and I feel like the strictness really targets my middle delts. That's important for me because it's a major weak point that's only now - after like 2 years of effort! - starting to come together. That's part of what made me despair of ever succeeding in figure - they need huge shoulders and small arms and I tend to the opposite! At least now I'm getting more proportional there.
Biceps...it's always hard to reign myself in here because who doesn't love to push the envelope on lifts - especially those for which you're naturally strong? I used to do a whole bicep workout, and my max is probably around 35 lbs for dumbbell curls, but I try not to go beyond 3 sets of max 20 lb weights for biceps in my upper body routines now because they seem to grow with the slightest provocation. Derek and I have a running joke that if we could be combined into one person, we'd be an unstoppable bodybuilding machine because our weak and strong points are exactly opposite...
Morning Cardio: 2 mile run at the nearby Forest Hill Park with one of our dogs, a golden retriever named Joe (usually referred to as Jo-Jo or Jo-Jo Bean)
Afternoon Cardio: Another 2 mile run at the park with our other dog, a yellow lab/chow mix named Gretchen, who doubles as a big furry anchor whenever I attempt to take her for a run