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Post by fit on Mar 12, 2009 19:26:14 GMT -5
Misc. Arms Workout
Taking it easy on the back. Did a bi/tri cycle. Lighter weights, higher reps.
EZ Curls
60x12
70x12
60x12
Across-body hammer curls
20x15
20x15
20x15
Concentration curls
20x12
20x12
Tricep pressdowns
100x20
110x20
120x15
Overhead DB Extension
40x15
40x15
40x15
Bench Dips
BWx15
BWx15
25 minutes stairstepper
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Post by Roger on Mar 13, 2009 12:33:34 GMT -5
Looking good Chris
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Post by intenceman on Mar 13, 2009 18:58:53 GMT -5
Workouts look good! The 'twinges' concern me, make sure you're warming up enough. ..
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Post by fit on Mar 14, 2009 15:27:23 GMT -5
Friday-Chest
Keeping things lighter- working volume. Feeling pretty good. Lower back alignment probably needs some adjusting.
Flat Bench
135x14
135x14
135x8
Incline DB Bench
50x10
50x10
50x9
Cable crossovers
60x15
60x15
25 minutes stairstepper
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Post by fit on Mar 14, 2009 15:29:47 GMT -5
Saturday-Quads Only
Volume work
Leg press -regular/wide stance
270x15
270x15
270x15
270x15
270x15
Leg press -narrow stance
270x15
270x15
270x15
270x15
270x15
Extensions
160x15
160x15
160x15
160x15
160x12
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Post by Roger on Mar 15, 2009 6:07:54 GMT -5
Great job Chris
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Post by fit on Mar 15, 2009 11:10:15 GMT -5
Sunday-Lats/traps/Rhomboid/Calves
Volume work
BB Shrugs
135x30
185x20
185x16
W-G Lat Pulldowns
100x20
100x16
100x14
Seated close-grip cable rows
120x15
120x15
120x15
Donkey Calf Raises
200x25
200x22
200x20
30 minutes treadmill intervals
3 minutes ea @ 3.5/4.5 @ 10 degrees
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Post by fit on Mar 15, 2009 11:11:49 GMT -5
Thanks Roger!
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Post by fit on Mar 16, 2009 17:45:02 GMT -5
35 minutes treadmill intervals
3 minutes ea @ 3.5/4.5 @ 10 degrees
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Post by fit on Mar 17, 2009 19:34:12 GMT -5
Misc. Arms Workout
EZ Curls
70x12
70x12
70x12
Across-body hammer curls
20x15
20x15
20x15
Concentration curls
20x13
20x13
Tricep pressdowns
120x20
120x20
120x16
Overhead DB Extension
40x15
40x15
40x15
Bench Dips
45x12
45x12
12 minutes intervals plus 10 minutes steady[/quote]
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Post by fit on Mar 18, 2009 19:07:34 GMT -5
Chest
Back feels about 98%
Flat Bench
135x15
135x14
135x14
Incline DB Bench
45x15
45x14
45x14
Cable crossovers
60x15
60x15
Low Cable crossovers
40x12
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Post by intenceman on Mar 19, 2009 14:37:31 GMT -5
Nice work, as usual, Chris!
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Post by fit on Mar 19, 2009 19:01:37 GMT -5
Thanks James- feeling better
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Post by fit on Mar 19, 2009 19:06:10 GMT -5
Traps Delts
Back feels good- sticking to light weights/high volume
Shrugs
225x20
225x20
225x18
225x15
Military press
90x12
90x11
90x9
90x9
Side DB raises
10x20
10x20
10x19
Front DB raises
10x15
10x15
10x15
Rear DB raises
25x15
25x15
25x15
24 minutes treadmill intervals
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Post by masterschamp on Mar 20, 2009 12:42:31 GMT -5
Great job, Chris....train hard, but be smart!
Keith
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Post by Roger on Mar 21, 2009 4:57:41 GMT -5
Doing great Chris, you will be back at 100% in no time.
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Post by fit on Mar 21, 2009 10:41:50 GMT -5
Thanks keith, Roger. Gotta remember I'm not 20 any more.  |
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Post by fit on Mar 21, 2009 10:46:47 GMT -5
Back
First significant back workout in about two weeks. Avoided hypers, deads etc in favor of "safer" lifts.
wide-grip bent bb rows
165x12
165x12
165x10
reverse-grip t-bar rows
95x15
95x15
95x15
wide-grip lat pulldowns
120x12
120x11
120x9
seated close-grip cable rows
100x20
100x18
100x17
20 minutes treadmill intervals
3 minutes ea @ 3.5/4.5 @ 10 degrees
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Post by nwtrnr on Mar 21, 2009 14:17:40 GMT -5
Pounding em' out !
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Post by Roger on Mar 22, 2009 4:35:58 GMT -5
Looks like a serious Back day. Pain free I hope
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