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Post by fit on Dec 29, 2009 11:29:34 GMT -5
Arms - Shock
Cable Curl Dropset 150x6 drop 100x15 150x5 drop 100x13
Pinwheels- Reverse-Grip E Curl Superset 40x6 30x15 40x6 30x15
1-Arm Cable Curl Dropset 70x6 drop 40x15 70x6 drop 40x15
Decline Benchpress- ^-grip Pressdown Superset 195x6 140x19 195x5 160x15
Reverse-grip Pressdown - Incline Skullcrusher Superset 130x6 60x13 130x6 60x10
DB Overhead Extension Dropset 60x10 drop 50x9 drop 40x8
30 minutes treadmill 15 degrees @ 4.0 = SWEATY!
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Post by mrky03 on Dec 29, 2009 13:33:14 GMT -5
4 mph really gets you stretching it out there especially at a 15 degree incline!
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Post by fit on Dec 29, 2009 14:56:24 GMT -5
Feels good too!
Just back from the Doc- no xrays yet. My ROM is good but there is defintely an impingement. Have an assessment at PT next week.
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Post by fit on Dec 31, 2009 12:48:25 GMT -5
Wednesday: Back Shock
Wide-Grip Lat Pulldown- DB Pullover Supersets 140x8 - 60x15 140x6 - 65x14 140x5 - 65x12
DB Row- Stiff-Arm Pulldown Supersets 80x6 - 50x15 85x5 - 50x13 85x5 - 50x11
Close-Grip Seated Cable Row Dropset 200x4 - 120x15 - probably too heavy 200x4 - 120x14
30 minutes treadmill 15 degrees @ 4.0
Thursday: Shoulders/Traps Shock
Military Press - Front DB Raise Supersets 125x6 - 15x15 125x5 - 15x15 125x3 - 15x12
Taking side and rear lifts very light and slow these days. PT on my shoulder next week.
Rear DB - Side DB Supersets 15x15 - 15x15 15x15 - 15x12
Standing Arnold Press Dropset 40x10 drop 30x8 drop 20x7
DB Shrug Dropset 80x12 60x12 40x12
30 minutes treadmill 15 degrees @ 4.0
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Post by nwtrnr on Jan 2, 2010 14:36:28 GMT -5
Happy New Year! My shoulder is acting up too, lots of time to warm it up before any sets. After PT you'll be as good as new.
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Post by fit on Jan 3, 2010 13:02:15 GMT -5
Chest
Flat DB Bench 85x6 Personal best 85x6 85x5 85x4
Incline DB Bench 65x10 65x10 65x10 65x9
Decline BB Bench 145x15 145x15 155x13 155x13
Chest-high Cable Crossover Dropset 50x10 drop 40x10 drop 30x10 drop 20x10
30 minutes treadmill 15 degrees @ 4.0
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Post by fit on Jan 4, 2010 7:59:28 GMT -5
Arms
First time lifting at 5a in a loooooong while.
Oly/straight-bar curls 95x7 95x7 95x6
Standing preacher curls 55x10 55x10 55x9
Pinwheels 25x15 30x12
Decline CG bench 195x6 195x6 195x4
Incline Skullcrushers 70x12 70x12 80x9
Pressdowns 160x15 160x15
20 minutes treadmill, 15 degrees @ 4mph
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Post by mrbeefy on Jan 4, 2010 8:05:04 GMT -5
I don't like to lift that early....muscles aren't awake enough! Cardio is different...I can sleep walk thru cardio
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Post by Tim Wescott on Jan 4, 2010 12:31:54 GMT -5
Congrats on the DB Benches PR Chris!! #smileyapplause3ec# #smileyapplause3ec# #smileyapplause3ec# #smileyapplause3ec# #smileyapplause3ec# #smileyapplause3ec#
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Post by fit on Jan 4, 2010 12:43:36 GMT -5
Thanks Tim! Frank- I like lifting best around 8-10a but that's only possible on weekends and I usually lift between 5-7p weeknights. I'm busy almost every night this week and have had enough delay and disruption over the holidays. Judging by the lifts, my body doesn't mind... my brain however...
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Post by fit on Jan 5, 2010 14:41:24 GMT -5
Good news on the shoulder; just acute tendinitis... need to lay off the heavy stuff for a while, stick to stretches, higher reps etc.
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Post by fit on Jan 6, 2010 20:24:55 GMT -5
Shoulder Rehab day... all very light. 2 sets each to 20 reps, slow and controled, seated smith military, standing front DB and DB shrugs + stretching routine. This will be the norm for a little while.
30 minutes treadmill, 15 degrees @ 4mph
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Post by fit on Jan 9, 2010 13:27:22 GMT -5
Back
Reverse-grip lat pulldowns 160x7 160x7 165x6
Pullovers 70x12 70x11 70x10
Seated v-grip cable rows 120x15 120x15 120x15
DB rows 25x25x25ea
30 minutes treadmill 15° @ 4.0
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Post by fit on Jan 9, 2010 13:31:44 GMT -5
Legs
Press 650x7 650x7 650x7 650x6
Step-ups 25x12x12ea
Extensions 140x15 140x15 140x12
lying curls 130x12 130x12 130x12
Donkey calf raises 200x20x20
Seated calf raises 90x20x19
30 minutes treadmill 15 degrees @ 4.0
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Post by fit on Jan 10, 2010 12:57:08 GMT -5
Back to another week or two of 1-day heavy followed by hitting the same group high rep the next day.
Chest
Flat DB Bench 85x6 85x6 85x6
Incline DB Bench 70x6 70x6 70x6
Decline BB Bench 175x6 180x6 180x6
Chest-high Cable Crossover Dropset 60x8 65x8 75x8
30 minutes treadmill 15° @ 4.0
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Post by Tim Wescott on Jan 11, 2010 18:29:48 GMT -5
Nice numbers Chris!!
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Post by fit on Jan 11, 2010 21:17:49 GMT -5
Thanks Tim- getting better!
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Post by fit on Jan 11, 2010 21:23:07 GMT -5
Chest-Light
Flat DB Bench 45x20 50x20 50x19 50x17
Incline DB Bench 45x15 45x15 45x14
Decline BB Bench 125x15 125x13 125x12
Low Cable Crossover 40x15 Chest-high Cable Crossover 40x15 High Cable Crossover 40x15
35 minutes treadmill 15° @ 4.0
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Post by nwtrnr on Jan 12, 2010 13:54:19 GMT -5
Great job Chris always improving!
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Post by fit on Jan 12, 2010 20:36:57 GMT -5
Arms-Heavy
Oly/straight-bar curls 95x8 100x6 100x6
Standing DB preacher curls 40x5 40x5 40x5
Pinwheels 40x8 40x8 40x7
Decline CG bench 195x6 195x6 195x5
Incline Skullcrushers 90x6 90x6 90x6
DB Overhead Extensions 70x8 70x8 70x8
^Want to go heavier but it exacerbates my shoulder issue
35 minutes treadmill 15° @ 4.0
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