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Post by fit on Jul 31, 2008 13:42:40 GMT -5
Back from vacation and hitting the iron I hope ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by loneagle on Aug 5, 2008 22:31:23 GMT -5
I'm back from vacation. We had a great time in Calif. I got all my workouts in, just didn't have time to log. Visited the Santa Cruz boardwalk for some fun on the rides and the beach. I wanted to visit Dave Draper's gym but just not enough time.
My shoulder is now fully recovered, so it's time to get serious!
Tues 8/5 Chest/Back Bench press 225/5 255/5 275/5 295/3 Incline D/B press 75/10 85/10 95/8 Hammer row 275/8 295/6 315/6 Low pulley row 130/8 140/8 150/8 Pulldown 140/8 150/8 160/8
Bike for 25 minutes
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Post by fit on Aug 6, 2008 6:32:10 GMT -5
Welcome back!
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Post by loneagle on Aug 7, 2008 22:47:03 GMT -5
Thanks Chris!
Thurs 8/7 Shoulders Arms D/B press 55/8 65/6 70/6 Side laterals 20/8 25/8 30/8 Cajun row 65/8 75/8 85/8 Cable laterals 15/10 x 3
B/B curl 85/8 95/8 105/6 Hammer curl 80/6 x 3 D/B curl 35/6 40/6 45/6
C/G bench press 135/10 185/8 225/6 Skull crushers 100/8 x 3 Pushdown 75/10 x 3
Bike for 25 min
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Post by Roger on Aug 8, 2008 4:52:35 GMT -5
Welcome back, Training looking good
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Post by loneagle on Aug 10, 2008 15:03:05 GMT -5
Thanks Roger!
Sun 8/10 Legs Squat 135/8 185/5 x 2 205/5 x 2 225/5 x 2 Leg press 315/10 x 4 Leg ext 90/10 x 4
Bike for 25 min
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Post by fit on Aug 10, 2008 15:08:14 GMT -5
Nothing like 25 minutes on the bike after legs. ![](http://www.xoospace.com/myspace/graphics/19586.gif)
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Post by mrky03 on Aug 11, 2008 17:43:20 GMT -5
Glad you had a nice trip! I love California, I've only been twice ( San Diego, Redondo Beach) I'd love to go back!
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Post by loneagle on Aug 12, 2008 22:16:16 GMT -5
Thanks guys! I grew up in the San Diego area. Nice weather but way too many people. I have friends that I went to school with, still living in the area. I enjoyed the visit but it was good to get back to Oregon.
Tues 8/12 Chest/ back Bench press 135/10 155/10 185/8 205/5 225/5 245/5 275/7 Incline D/B press 80/5 90/5 100/5 105/7 Pec deck 90/12/4
Hammer row 225/10 275/8 315/6 365/6 Low pulley row 140/8 150/8 160/8 170/8 Lat pulldown 140/8 150/8 160/8 170/8
Jump rope for 3 min Treadmill for 25 min
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Post by fit on Aug 13, 2008 5:27:02 GMT -5
Looking godd, John!
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Post by loneagle on Aug 14, 2008 22:59:19 GMT -5
Thanks, Chris!
Thurs 8/14 Shoulders Arms D/B press 45/8 50/8 55/8 60/8 65/8 Side laterals 20/8 25/8 30/8 35/8 Cable laterals 10/12 x 3 Rear lateral machine 90/10 x 3
Hammer curl machine 80/6 x 4 D/B curl 25/10 x 3 C/G bench press 135/10 185/8 225/5 245/7 255/5 Skull crushers 100/8 x 3
Treadmill for 25 min
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Post by Roger on Aug 15, 2008 5:07:03 GMT -5
Training really getting IMPRESSIVE John
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Post by loneagle on Aug 17, 2008 18:49:27 GMT -5
Thanks Roger! I've been pleased with my strength gains the last few weeks, but after Thursdays workout the shoulder starting acting up again. Time to lay off the heavy stuff and start using the machines again. It sucks getting old!!
8/17 Sun Chest/Back/Legs Paramont rotary chest machine {120/10 x 5 super set w/ Pec deck machine {90/10 x 5
Hammer ISO Row 225/8 275/8 295/8 315/8 x 2 Lat pulldown 140/8 150/8 160/8 170/8 180/8
Squat 135/10 185/8 205/8 225/8 Leg ext 100/10 x 4 Leg curl 90/10 x 4 Donkey raises 135/12 x 4
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Post by loneagle on Aug 25, 2008 12:49:25 GMT -5
Wed 8/21 Shoulders/Arms BW 215 Cybex press machine 60/10 75/10 90/10 105/10 Seated D/B press 45/10 x 4 Side laterals 15/10 x 4 Cajun row 75/10 x 3 Rear delt machine 90/10 x 3
Hammer preacher curl 65/8 x 4 Alt D/B curl 35/8 x 4
C/G bench press 135/8 185/8 205/8 225/9 Icarian tricep ext 100/10 x 4 Pushdown 60/10 x 3
Bike for 25 min at various levels
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Post by loneagle on Aug 25, 2008 12:50:26 GMT -5
Sat 8/23 Chest/Back/Legs Paramont rotary chest machine {100/10 x 5 super set w/ Pec deck machine {90/10 x 5
Hammer ISO Row 225/8 295/8 x 5 Lat pulldown 150/8 x 5
Squat 135/10 185/8 205/8 225/8 Leg ext 100/10 x 5 Leg curl 90/10 x 4 Donkey raises 135/12 x 5
Bike for 28 min
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Post by loneagle on Aug 25, 2008 12:52:30 GMT -5
The shoulder has become a constant problem. Machines, D/Bs, super sets and short rest periods are in. No more ego lifting. Well, for the time being anyway! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Sun 8/24 Shoulders/arms Smith machine press 95/10 x 5 D/B upright row 25/10 x 5 Rear lateral machine 90/10 x 5 Icarian tricep machine 90/10 x 5 Tricep pushdown 60/10 x 5 Hammer preacher curl 60/10 x 5 Alt D/B curl 30/10 x 5 Stationary bike for 30 min
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Post by fit on Aug 26, 2008 12:57:07 GMT -5
Good plan, John.
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Post by mrky03 on Aug 28, 2008 18:13:11 GMT -5
The shoulder has become a constant problem. Machines, D/Bs, super sets and short rest periods are in. No more ego lifting. Well, for the time being anyway! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Sun 8/24 Shoulders/arms Smith machine press 95/10 x 5 D/B upright row 25/10 x 5 Rear lateral machine 90/10 x 5 Icarian tricep machine 90/10 x 5 Tricep pushdown 60/10 x 5 Hammer preacher curl 60/10 x 5 Alt D/B curl 30/10 x 5 Stationary bike for 30 min Is it your rotator cuff? This worked wonders for me a few years back when I really screwed mine up.... www.shoulderhorn.com
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Post by Roger on Aug 30, 2008 7:18:02 GMT -5
Do what ever it takes to help the shoulder get better John. As we get older training smart is the only way to survive.
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Post by loneagle on Aug 30, 2008 14:54:39 GMT -5
Thanks guys! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Sorry, I've been real busy and haven't been around much. Still managing to get my training sessions in. I've stepped up the workouts to hitting each BP twice a week in stead of one. So far, so good! Thanks for the link, Joel! I may have to order one of those. I do believe it's the rotator cuff. Some overhead stuff I can do, but no flies or side laterals. Incline D/B presses also cause some pain, so I avoid em. Thurs 8/28 Arms/Legs Close grip bench press 135/12 185/10 205/8 x 4 Pushdown 65/10 x 4 Wrist curl 50/10 x 3 Thumbs up curl 25/10 x 3 B/B curl 65/10 85/8 x 4 Hammer preacher curl 65/8 x 4 Leg extension 90 x 10 x 5 Squat 135/8 x 5 (lower back problem today, stayed light) Calf raises 135/10 x 5 Bike for 25 minutes Sat 8/30 Chest/Back/Shoulders {Rotary chest press 115/10 x 4 superset w/ {Pec deck flies 90/10 x 4 Seated row 275/10 x 4 Lat Pulldown 150/10 x 4 B/N press 105/10 x 4 Wide grip upright row 60/10 x 4 Cable rear laterals 25/10 x 4
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