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Post by Tim Wescott on Dec 29, 2007 7:33:21 GMT -5
Looks like the elbow is coming around just fine Roger...............cool!! #thumbsupsmileyanim9lp#
Good workout!
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Post by Roger on Dec 29, 2007 17:15:03 GMT -5
Thanks guys, my chest is tender to the touch today. I'm loving it!!! LOL
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Post by Roger on Dec 29, 2007 17:24:02 GMT -5
12/29/07 Legs Warm up on bike -8 min Squats to the bottom 95x10 135x10 175x10 185x10 195x10 205x10 215x8 Stiff leg deads- 135x10 185lbs 4x6 Leg press- 2 plates a side x10 3x10 4x10 5x8 Dropsets- 4 platesx10 3 plates x10 2plates x10 -2 sets HS leg curls 1 plate= 35lbs x10 2 plates x10 3 plates x10 Dropset 2 plates+25 x10 1plate +25 x10 1 plate x10 2 sets
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Post by Tim Wescott on Dec 30, 2007 7:52:27 GMT -5
Good leg day Rog !!
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Post by mrky03 on Dec 30, 2007 19:45:45 GMT -5
Wear it out Roger!
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Post by Roger on Dec 31, 2007 12:20:35 GMT -5
12/31/07 Back Cardio- Bike interval training- work-5 rest-2 25 min Lat pull downs 80x20 120 x12 body wt pull ups -3x8 1x6 [ 1st time to do without pain to elbow] BOR- 135x10 155x10 185x6 185x7 Dropset- 185x8 155x8 135x8 2sets CG seated rows-80x20 90x14 100x10-x9 dropset-80x10 70x10 60x10 2 sets DB pull overs- 40lbs 3x12 felt in elbow a little Rack deads starting at bottom of knee 135x10 225x10 275x8 315x8 365x3 [ Yes, I will be back] When I can pull 365lbs x 3 from floor again then I will be HAPPY
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Post by mrky03 on Jan 1, 2008 14:54:17 GMT -5
I hear ya Roger, I love deadlifts! Normally deadlifts and rows are the only thing I can really go heavy on without aggrevating my elbows!
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Post by fit on Jan 2, 2008 8:39:11 GMT -5
Congrats on your continued recovery!
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Post by Tim Wescott on Jan 3, 2008 14:29:55 GMT -5
Keep it going Rog!
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Post by Roger on Jan 3, 2008 19:04:00 GMT -5
1/2/08 chest Incline DB press-25lbsx20 35x20 50x15 60lbs x10 60x9 60x8 Incline DB flyes 35lbs 4 sets 12-12-10-9 30 sec rest HS widegrip chest- 45lbs ea side x20 70x11 80x8 Dropset -80x8 55x8 45x8 80x7 55x8 45x9 1 arm cable flyes at center of chest-25x15 30x12 decline burnout 95lbs x20
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Post by Roger on Jan 4, 2008 18:08:00 GMT -5
1/4/08 Delts & Traps Dumb bells all sets Cardio -treadmill 25min Incline 1 to 12 speed 3.8 to 4.1 Seated Arnold press- 25lbsx12 30x10 35x8 30 sec rest between sets Ascending set no rest 25x12 30x10 35x7 Upright rows-25x12 30x10 35x8 30sec rest Ascending no rest-25x8 30x8 35x8 Lateral raise-10x12 15x12 20x12 30 sec rest Ascending no rest -10x10 15x10 20x10 Bent lateral raise- 25x12 30x12 35x10 30sec rest Ascending no rest 25x10 30x10 35x6 Front raise- 10x12 15x12 20x12 30 sec rest Ascending no rest-10x10 15x10 20x10 Shrugs- 60x10 65x10 70x10 30 sec rest Ascending no rest-55x10 60x10 65x10 Best pump I have had in my shoulders in a very long time. Feels great
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Post by fit on Jan 5, 2008 8:51:49 GMT -5
Pretty massive bunch of sets there, Roger! And here's a reminder of something you said earlier this winter regarding my diet : You eating is so clean. I got to follow in you foot steps starting in Jan. Shock week looks great.
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Post by Roger on Jan 5, 2008 13:53:44 GMT -5
THanks for the reminder {fit} I have stared eating cleaner again. Got to ease into it. don't want to throw the body into shock LOL
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Post by Roger on Jan 6, 2008 9:20:49 GMT -5
THis is for Saturday 1/5/08 Blasted calves and abs only I some how tweaked my right leg in the back of the knee a little over a week ago. Decided hitting legs on Saturday was not a smart idea. Going to rest it this week and hope it will work better next Saturday. It is a bit*h to start feeeling your age. LOL
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Post by Roger on Jan 6, 2008 16:05:21 GMT -5
1/06/08 Back / rear delt 30 sec rest all sets Lat pulldowns-70x20 120x12 150x10 dropset-160x8 140x10 120x10 dropset- 140x10 130x10 120x10 DB rows-60x10 65x10 70x10 80x10 90x8 ascending set 60x10 65x10 70x10 Hyperextensions-body wt. x12 +25lbs 2x12 Cybex rear delt-70lbsx20 90x15 110- 3x12 Superset- Stiff arm pulldowns / Low rope rows 90x10 100x10 110x10 / 90x10 100x10 110x10 Deadlifts from floor-135x10 225x8 275-3x6 [That's what I'm talking about] felt great Took 1 min rest between last 3 sets
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Post by fit on Jan 10, 2008 15:08:56 GMT -5
How's it going Roger?
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Post by Roger on Jan 10, 2008 17:01:57 GMT -5
It has been a busy week Fit, thanks for asking. Have not even had time to post my last two workouts. Hope every thing is going well for you. Hope to get caught up on every thing this week end. Have a good one my friend.
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Post by Roger on Jan 12, 2008 6:17:03 GMT -5
1/09/08 Chest DB flat bench-25x20 40x20 60x10 70x10 Smith incline press-95x20 115x20 135x10 165- 2x10 HS decline press- 25lbs ea side x20 50x15 75x10 Dropset- 75x10 50x10 25x10 2 sets Incline DB flyes- 35lbs 3x12 30 sec rest between sets Cable crossover at center of chest-25lbs 3x15
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Post by Roger on Jan 12, 2008 6:24:32 GMT -5
1/10/08 Delts/ Traps/ Bi's Seated DB press-25x20 35x15 45x10 Dropset-35x10 30x10 25x10 2 Sets DB side laterals- 10 lbs 1x100 Shrugs w/diamond bar-45x20 135x15 155x15 175x15 185 lb 2x15 Seated rear delt DB lateral 2 ascending set- 20x10 25x10 30x10 Standing EZ curl bar- 30lbs 1x100
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Post by Roger on Jan 12, 2008 13:26:04 GMT -5
1/12/08 Legs & Little bit Tricep Hit Quads mostly due to back of knee still bothering me some Med X leg ex-160x12 180x10 200x8 210x8 220- 2x8 Leg press [ feet low on platform] 3 plates a sidex12 4x10 5 plates -3x8 Hacks -205lbsx10 215x10 225x10 should have went heavier Med X leg ex- feet turned in for two- out for two 180 - 4x12 lying leg curls 140x12 160- 2x8 180x8 Standing calf- 425lbs 3x12 Calf raise on leg press- 2 plates a side 3x20 Reverse grip 1 arm cable pushdown-10lbsx20 15x20 20x12 25x12 Incline skull crushers-20lbsx20 30x12 40-2x12 Did not bother tricep, elbow still feels a little strange can't really explain the feeling. Going to take it easy on tri's for a few weeks.
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