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Post by Roger on Jan 31, 2008 16:13:40 GMT -5
Thanks everyone, It has been one of those kind of weeks. First chance I have had to get online. Hope to get caught up on every ones training. I am feeling pretty good about my elbow still a few things that will hurt it but not too bad.
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Post by Roger on Jan 31, 2008 16:19:11 GMT -5
Chest 1/29/08 [with workout buddy] every thing you go I go Decline chest press-135lbsx12 155lbs-4x8 115lbsx20 Incline DB ascending-25x10 30x10 35x10 3 sets Hs wide grip-35lbs ea sidex20 60x15 85lbsx12 Dropset 75lbsx10 50x10 25x10 3 sets Cable flyes middle of chest-35lbs-2x12 30lbsx12 1 Dropset 30x12 25x12 20x12 15x12
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Post by Roger on Jan 31, 2008 16:29:52 GMT -5
1/30/08 Triceps & biceps [probably should have waited a day but I wanted to hit them together] Cable pushdowns- 80lbsx12 100lbs-4x12 Reverse grip cable pushdowns- 60lbsx12 80lbs-4x12 Close grip bench- 115lbs-3x12 95lbsx12 Incline DB extensions 15lbs 5x12 [these really bother my elbow,weight super light but bending elbow all the way down does not feel right]
Seated hammer curls 35lbs x12 30lbs -4x12 Reverse grip curls 45lbs -5x12 Cable curls off wrong side of preacher bench-60lbs 5x12[ Have to have elbow past pad, if it is on pad it is to painful]
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Post by mrky03 on Jan 31, 2008 17:58:20 GMT -5
I know what you mean about the DB extensions. I love them but sometimes they are rough on the elbows because of the stress in the full stretch position.
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Post by Roger on Feb 1, 2008 18:17:11 GMT -5
2/01/08 Legs [ with Fred] Leg press-1 plate ea sidex20 2x15 3x12 4x12 5x10 6x10 7x6 Dropset- 5 plate x10 4x10 3x10 Dropset 4x10 3x10 2x10 Romanian deadlifts-135x10 185x10 205x10 225x10 275x6 Dropset 235x10 185x8 135x5 [lower back too fried to do these] Front squats on Smith-135x10/ Sissy squats x20 3 sets HS seated leg curls-35lbs x10 70x10 105x8 Dropset- 85x10 60x10 35x10
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Post by mrky03 on Feb 1, 2008 19:35:06 GMT -5
Good leg workout Roger! I love those Romanian deadlifts. Nothing beats a good leg workout! ;D
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Post by Roger on Feb 2, 2008 7:07:18 GMT -5
Thanks Joel I can feel it this morning
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Post by Tim Wescott on Feb 2, 2008 9:46:15 GMT -5
Great workouts Roger......if I were you and felt any undue pain in the elbow,I`d drop the exercise completely for now anyway.
Stay focused.
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Post by Roger on Feb 3, 2008 7:35:22 GMT -5
Thanks Tim, I think you are right about dropping anything that hurts the elbow. I can still do a lot more things than I could before the surgery
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Post by Roger on Feb 3, 2008 7:46:33 GMT -5
2/2/08 Delts & traps Rear delt DB raises[ head on incline bench] 25x12 30x12 35x12 40-2x10 Dropset- 30x10 25x10 20x10 2 sets Super set shrugs in front barbell/ shrugs in back smith 45x15 135x15 225x12 245-2x10/ 135x15 185- 4x15 HS shoulder press-25lbs ea sidex20 35x15 45x12 55-2x10 55x6x2x2 Reverse pec dec-30x76 rest 10 sec x14 rest 5 sec x10 =100 Front plate raises-25x20 35x15 45x12 Cable side laterals-10x20 15x15 20x12 25x12
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Post by fit on Feb 3, 2008 11:30:32 GMT -5
Looks like a steady in crease in volume Roger- you must be feeling your oats.
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Post by Roger on Feb 3, 2008 12:57:33 GMT -5
Feeling good fit , hope you are very soon
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Post by Roger on Feb 3, 2008 16:34:12 GMT -5
2/3/08 Back Cardio-25 min eliptical Pullups 18-13-10=41 30 sec rest all sets [except heaviest BOR- 1 min] BOR-45x12 135x12 155x10 185x8 205x6 205x7 [PB] Dropset 175x10 155x10 135x8 HS seated 1-arm rows-35lbsx12 70x12 105-2x10 Dropset-65x10 55x10 45x10 35x10 Lat pulldowns- 140lbs 4x10 BW-148 lbs
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Post by oldnavy on Feb 3, 2008 22:42:59 GMT -5
2/3/08 Back Cardio-25 min eliptical Pullups 18-13-10=41 30 sec rest all sets [except heaviest BOR- 1 min] BOR-45x12 135x12 155x10 185x8 205x6 205x7 [PB] Dropset 175x10 155x10 135x8 HS seated 1-arm rows-35lbsx12 70x12 105-2x10 Dropset-65x10 55x10 45x10 35x10 Lat pulldowns- 140lbs 4x10 BW-148 lbs Strong Sets, Rog. Nice Work.
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Post by mrbeefy on Feb 4, 2008 15:28:52 GMT -5
Don'tcha just love that elliptical ? ;D
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Post by intenceman on Feb 4, 2008 19:25:46 GMT -5
DB extensions and skul crushers always hurt my elbow. so I dont do them,.Pressing movements. especially dips and pushdowns, dotn bother it anhd I get more mass from them anyway.
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Post by Roger on Feb 4, 2008 19:36:57 GMT -5
Thanks Scott, Frank I love all cardio machines [yeah right LOL] Thanks James I probably should forget DB ex & skulls they still do hurt. I will try some dips been kind of afraid to try them.
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Post by Roger on Feb 4, 2008 19:49:41 GMT -5
2/04/08 Chest [tried to go a little heavier today. Planned on using flat bench first 2 meatheads was doing skullcrusher with the barbell own the only 2 benches the gym has. So started with Incline Barbell press 45x12 135x8 155x8 165x6 175x2 1/2 [very sloppy] 135x8 Flat bench 135x12 155x7 175x3 115x12x3x2 Hs decline alternating 1 arm at a time holding other plate in press position 45lbs-3x12 1x9 Incline DB flyes ascending 25x10 30x10 35x10 2 sets no rest pec dec to failure -3 1x70
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Post by mrky03 on Feb 4, 2008 19:57:44 GMT -5
Thanks Scott, Frank I love all cardio machines [yeah right LOL] Thanks James I probably should forget DB ex & skulls they still do hurt. I will try some dips been kind of afraid to try them. I've been using close grip benchpress on the Smith machine off and on, I seem to get more out of it than with free weights for some odd reason. I think its because our Smith machine is angled slightly and it kinda feels like a pressdown.
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Post by EBA84 on Feb 4, 2008 22:14:50 GMT -5
Thanks Scott, Frank I love all cardio machines [yeah right LOL] Thanks James I probably should forget DB ex & skulls they still do hurt. I will try some dips been kind of afraid to try them. I've been using close grip benchpress on the Smith machine off and on, I seem to get more out of it than with free weights for some odd reason. I think its because our Smith machine is angled slightly and it kinda feels like a pressdown. I agree Joel. Close grip benches on the Smith are great but these are what screwed up my elbow in the first place. Wish I could still do them. Great tricep mass builder. Nice workouts Roger. Keep it up.
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