My wife, son and I are going on vacation to San Luis Obispo starting on Sept. 27 or 28th, until around Oct. 8. I started workout out around 8-10 weeks ago to get in shape for this trip (we're going to do some ocean kayaking) and ended up injurying my shoulder. That took me out of commission for 2 complete weeks, and I have been since then slowly nursing my shoulder, slowly working out again.

Today I decided that, with just under 60 days left before vacation, I really want to 'start anew' with my workouts. Much more focused, recording everything, planning everything.

My first workout on my countdown was great. I really focused on intensity, really focused on squeezing my muscles at the peak of the repetition, really focused on form and how my body is responding so I don't injure myself again. To be honest, my right shoulder still hurts, but it's not so bad I can't workout, and it seems to return to it's semi-normal state w/in 2 days.

Anyhow, I'd have to say this was the best back workout I've ever had. My back feels really tight. I didn't spend as much time on some exercises (seated rows) as I would have liked because I fatigued myself on other exercises. No problem, next back exercise I will focus more on those areas I neglected this time.

Here's my workout for today:

DATE EXERCISE EQUIPMENT GRIP / STANCE POUNDS START TIME END TIME DURATION REST MINUTES REPS COMMENTS
8/1/2004 Pullups Machine Underhand Grip 0 5 Warm-up
8/1/2004 Dumbell Rows Dumbell Standard 50 12:14 AM 12:16 AM 0:02 8 "Warm-up, shoulders hurt a bit in joints"
8/1/2004 Dumbell Rows Dumbell Standard 92 12:19 AM 0:19 1 Acclimation
8/1/2004 Dumbell Rows Dumbell Standard 92 12:22 AM 0:22 6 Whoa! Right arm was tough
8/1/2004 Dumbell Rows Dumbell Standard 102 12:25 AM 12:26 AM 0:01 0:03 3 Tough! Hurt right shoulder.
8/1/2004 Dumbell Rows Dumbell Standard 112 12:30 AM 12:31 AM 0:01 0:04 2 Only could do 1 with right
8/1/2004 Dumbell Rows Dumbell Standard 92 12:33 AM 12:35 AM 0:02 0:02 5 Hurt my teeth! And my shoulder.
8/1/2004 Lat Pulldowns Machine Underhand Grip 140 12:38 AM 12:40 AM 0:02 0:03 7 Felt pretty easy
8/1/2004 Lat Pulldowns Machine Underhand Grip 160 12:43 AM 12:44 AM 0:01 0:03 5
8/1/2004 Lat Pulldowns Machine Underhand Grip 150 12:46 AM 12:47 AM 0:01 0:02 5
8/1/2004 Lat Pulldowns Machine Underhand Grip 130 12:49 AM 12:51 AM 0:02 0:02 12
8/1/2004 Seated Rows Machine Close Grip 130 12:57 AM 0:57 13 Rested between 8 and 9th rep
8/1/2004 Dumbell Rows Dumbell Standard 82 1:01 AM 1:02 AM 0:01 0:04 5 "Right set didn't feel as good. Right shoulder joint is hurting, esp. from putting load on it while doing left dumbell rows."
8/1/2004 Pullups Machine Underhand Grip 0 1:05 AM 1:05 7 Shoulders and shoulder joints hurt.
Workout duration 0:51

Posted some new pics to my personal site (http://fitness.topminds.com/pictures_fitness.html#aug2004).

Here's my workout an a couple of pics:

PICS

First pic is of right arm. I really pushed this arm pretty hard today (I'm left handed btw), and it hurt my right shoulder a bit.
Other pics are of left arm.

WORKOUT
DATE EXERCISE EQUIPMENT GRIP / POSITION WEIGHT START TIME END TIME REPS
8/3/2004 Concentration Curl Dumbell Standing 40 10:34 PM 10:35 PM 5
8/3/2004 Concentration Curl Dumbell Standing 40 10:36 PM 10:37 PM 5
8/3/2004 Concentration Curl Dumbell Standing 50 10:39 PM 10:42 PM 7
8/3/2004 Concentration Curl Dumbell Standing - Left Only 62 10:46 PM 1
8/3/2004 Concentration Curl Dumbell Standing - Left Only 62 10:46 PM 10:47 PM 5
8/3/2004 Concentration Curl Dumbell Standing - Right Onlu 50 10:48 PM 10:49 PM 7
8/3/2004 Concentration Curl Dumbell Standing - Right Onlu 50 10:49 PM 10:50 PM 1
8/3/2004 Concentration Curl Dumbell Standing - Left Only 62 10:51 PM 10:52 PM 5
8/3/2004 Concentration Curl Dumbell Standing - Right Onlu 50 10:53 PM 10:54 PM 5
8/3/2004 Concentration Curl Dumbell Standing - Left Only 57 10:57 PM 7
8/3/2004 Bicep Curl Dumbell Standard - Right Only 40 11:02 PM 8
8/3/2004 Bicep Curl Dumbell Standard - Left Only 40 11:03 PM 11:04 PM 8
8/3/2004 Bicep Curl EZ Curl Barb Wide Grip 120 11:07 PM 11:08 PM 1
8/3/2004 Bicep Curl Dumbell Standard - Left Only 50 11:08 PM 11:09 PM 4
8/3/2004 Bicep Curl Dumbell Standard - Right Only 50 11:10 PM 11:10 PM 2
8/3/2004 Bicep Curl Dumbell Standard - Right Only 40 11:10 PM 11:11 PM 7
8/3/2004 Concentration Curl Dumbell Standard - Left Only 50 11:14 PM 11:15 PM 8
8/3/2004 Concentration Curl Dumbell Standard - Left Only 50 11:21 PM 11:22 PM 4
8/3/2004 Bicep Curl Dumbell Russian - Left Only 50 11:23 PM 11:23 PM 0
8/3/2004 Bicep Curl Dumbell Russian 40 11:24 PM 11:25 PM 8
8/3/2004 Hammer Curl Dumbell Standard 40 11:30 PM 11:32 PM 7

- Been in Cincinnati for a couple of days and didn't get to workout.
- Did bicep routine tonight.
- Hit a new personal best in the one-arm standing dumbell concentration curl (67lbs!), but wasn't able to kick out 4 good reps. Also, my left shoulder is hurting a bit. I think 62lbs is the max I can comfortable do in this exercise until I add some shoulder strength and mass.
- Can only do 50lb dumbells with standing bicep curls (I always do one arm at a time). because they hurt my elbow joint.

Going to concentrate on abs tomorrow and maybe some core stability exercises.

It's late, going to nap.

Bought the Powertec Leverage Squat and Calf System tonight.

http://www.powertecfitness.com/gallery/powertec-fitness_l_sq.htm

Went to get the PowerTec cage. Having buyer's remorse (I REALLY need a cage).
If anyone reads this and has the Leverage Squat System, please post a note on what you think (would you buy it again)?