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Post by Roger on Dec 20, 2007 11:39:14 GMT -5
Tim I am still feeling the 10x10 today. I just love to hate em. lol MO for a smaller guy I ate so much I walked away PROUD. lol
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Post by fit on Dec 20, 2007 11:55:21 GMT -5
Nice- man, that's a lot of shrugs- did I read that right? 12/20/07 Traps/ Delts Cardio- 25 min on eliptical Barbell shrugs-135x20 185x15 225-2x10 275-2x6 Dropsets- 275x6 225x10 135x10 275x6 185x10 135x10 Upright rows [curl bar] 50lbsx30 60x15 70x12 cable uprights- 35lbs 1x75 DB rear delt- 20x30 25x20 30x15 dropset-30x20 25x8 20x10 cable rear delt- 2 plates 3x15 DB side laterals- 10lbsx30 15x20 20x15 25x10 DB front laterals- 10x40 15x15 20x12 workout are getting closer to normal and feeling awesome
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Post by Roger on Dec 20, 2007 11:59:02 GMT -5
Fit you read it right. Traps are a weak body part, thought I would blast them. Still feeling pumped
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Post by fit on Dec 21, 2007 7:46:07 GMT -5
Fit you read it right. Traps are a weak body part, thought I would blast them. Still feeling pumped Good! Nothing like that halo-feeling of a good workout... a day later.
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Post by Roger on Dec 21, 2007 15:02:24 GMT -5
12/21/07 Bi's/ calves/abs Cardio 25 min treadmill incline-8 speed- 3.8 Drag curls- 45lbs 4x10 Hack standing calf raise-185lbs 4x15/ bw calf raise-4x20 Hammer curls 30lbs 4x8/ reverse grip EZ curls 40lbs 4x8 Incline Db curls 20lbs 4x15/ crunches 2x50 1 arm cable curls 25lbsx15 30x15 35x15/ hanging knee ups 3x25
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Post by mrky03 on Dec 21, 2007 15:43:03 GMT -5
Way to go Roger! Keep the gains coming!
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Post by Tim Wescott on Dec 21, 2007 17:38:21 GMT -5
Good one......that elbow is improving fast Rog!1
Keep it up,but be cautious bro.
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Post by Roger on Dec 22, 2007 12:19:14 GMT -5
Thanks Joel & Tim, I can tell my elbow is not 100% yet but it is feeling better. I have completely backed away from any chest movements and no tricep until Doc says it is okay. Hopefully Jan. 16th.
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Post by fit on Dec 22, 2007 12:31:05 GMT -5
Hang in there-
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Post by Roger on Dec 22, 2007 12:32:16 GMT -5
12/22/07 Legs Cardio-25min treadmill inclined 1 to 10 speed 3.8 Superset Med X Leg ex- 100x20 120x15 140x12 160x10 100x20 Med X Leg curl-140x20 160x15 170x12 180x10 140x19
DB lunges- 20x12 30x12 40x12 front foot on small platform
Adduction 120x20 140x15 130x20
Leg press- 2 plates +25 ea side 1x50 reps
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Post by Roger on Dec 22, 2007 12:33:49 GMT -5
Thanks Fit
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Post by Roger on Dec 24, 2007 15:51:42 GMT -5
12/24/07 Back & bi's Cardio- 25min eliptical Inclined t-bar 45lbsx20 70x15 90x12 115x10 Dropset 115x10 70x10 45x10 {2 sets} Supersets Close grip pull downs-130lbs 4x10 / Wide grip seated rows- 80lbs 4x10 1- arm cable rows-70lbs 3x10 / stiffarm pull downs- 90lbs 3x10 Hyperextensions holding 25lb plate 3x10 Barbell curls 45lbsx20 55x15 65x12 75lbs 2x10
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Post by fit on Dec 24, 2007 16:11:59 GMT -5
Cheers- a good workout and in on an almost-holiday!
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Post by Roger on Dec 26, 2007 12:33:54 GMT -5
12/26/07 Delts & traps Smith shoulder press- 25lbs ea sidex20 35x15 45-2x10 Barbell front laterals- 45lbs 4x10 DB side laterals 2 ascending sets 10x10 15x10 20x10 no rest Inclined rear delts DB- 30x12 35x12 40-x9 40x10 Barbell shrugs- 135x20 225-2x12 275- 2x6 Low cable laterals all 3 heads- ascending 10x10 15x10 20x10 Cable upright rows-2 ascending sets 60x10 70x10 80x10 workouts are getting closer to normal, hope to add chest and tricep back in, in 3 weeks
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Post by oldnavy on Dec 26, 2007 14:35:48 GMT -5
Good Stuff, Roger. You are on your way. Nice.
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Post by fit on Dec 26, 2007 16:51:21 GMT -5
Toughin' it out! Here's to getting back fully in 2008!
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Post by Tim Wescott on Dec 26, 2007 17:51:34 GMT -5
Damn Rog,very impressive weights especially under the circumstances. Comeback looks right on schedule bro!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by Roger on Dec 28, 2007 10:38:44 GMT -5
12/28/07 Chest [lightly] & Bi's It has been 10 weeks today since I had elbow worked on, I decided to try it out on some free wts.
Incline DB- 25lbsx20 35x20 45lbs-2x15 1x12 Decline barbell-95x15 115-1x15 2x8 65lbsx37 [chest is pumped] Pec dec-40x20 50x15 60x15 70-1x12 1x10 Med X chest press-160x20 180x15 200x11 Dropset 200x10 180x7 160x6 Dropset 160x10 140x10 120x10
Chest was and still is pumped, feels great. Elbow burns a little but not in tricep, no pain. I feel good about the workout. I will not hit tricep direct until I see the Doctor again.
Alternating DB curls-25x15 30x12 35x10 40x6 Preacher curl off back side of bench- 40lbsx20 x15 x15 30 sec rest Cable curls uptop-40lbs 3x15 Superset wrist curls-45lb bar 2x12 1x15 Reverse wrist curl 5lb plate 2x12 1x15
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Post by mrky03 on Dec 28, 2007 10:49:25 GMT -5
Looking good Roger! I hope you have a full recovery this year!
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Post by gman on Dec 28, 2007 20:03:56 GMT -5
excellent workouts. Once the elbows are 100%, I know your poundage and or reps will improve.
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