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Post by fit on Jan 12, 2010 20:38:16 GMT -5
Great job Chris always improving! Thanks!
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Post by intenceman on Jan 12, 2010 21:37:10 GMT -5
Great work Chris!
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Post by fit on Jan 13, 2010 7:00:16 GMT -5
Thanks James
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Post by fit on Jan 13, 2010 20:35:37 GMT -5
Arms-Light
Cable curls 110x15 110x15 110x15
Pinwheels 25x15 25x13
Reverse-grip curls 40x15 40x14
Decline Close-grip bench 125x20 125x20 125x19
^-pressdowns 165x15 165x13
Rope overhead extensions 90x15 90x15
20 minutes treadmill 15° @ 4.0
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Post by Tim Wescott on Jan 14, 2010 18:53:54 GMT -5
#arockon6ha#
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Post by fit on Jan 15, 2010 7:00:51 GMT -5
I got the results back on my back X-Rays. Nothing major but a couple of things I want to improve through treatment. That, plus healing my shoulder, I have decided to take a few weeks off from lifting. Depending on my progress, it could be 8-12 weeks.
Not what I wanted but probably for the best. I'll keep up the cardio.
Back in a few weeks.
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Post by mrbeefy on Jan 15, 2010 17:37:30 GMT -5
Keep up the cardio and do what the MD says......continue to do what you can Fitster......I had my bicep surgery on a Friday, and was back in the gym on Monday.....of course, I was all wrapped up of course, but STILL in the gym doing what I could.
HANG TOUGH BUDDY!
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Post by fit on Feb 2, 2010 18:55:43 GMT -5
Getting back into the weights. Back and shoulder issues still hanging around. C'est la vie
Chest
Incline DB Press 55x12 60x10 65x6 70x4 65x6 60x7
Flat DB Press 55x14 55x12 55x11
Decline BB Press 165x9 Superset Low Cable Crossover 50x12
Decline BB Press 165x7 Superset Low Cable Crossover 50x12
Misc back stabilaztion exercises, foam roller, stretching etc
30 minutes treadmill 8° @ 3.6
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Post by intenceman on Feb 3, 2010 19:53:27 GMT -5
Just take it slow. Heal up, then you'll be setting PRs in time again!
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Post by fit on Feb 3, 2010 20:22:59 GMT -5
Yup, James. Gotta do what you gotta...
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Post by fit on Feb 3, 2010 20:28:11 GMT -5
Arms
Oly curls 80x10 80x9 80x8
Standing preacher curls 55x10 55x10
Hammer curls 25x10 25x10
Decline close-grip BB press 155x10 155x10 155x10
Incline close-grip press to skullcrusher combo 55x12 55x11
1-arm reverse-grip pressdowns 40x12 40x12
Misc back stabilaztion exercises, foam roller, stretching etc
30 minutes treadmill 8° @ 3.6
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Post by fit on Feb 4, 2010 16:17:05 GMT -5
Shoulders-Traps
I'll be keeping all shoulder work light, very slow reps for a while.
Military Press 90x12 90x12 90x12
Front DB Raise 10x12 10x12 10x12
Side DB Raise 10x12 10x12
DB Shrug 55x12 55x12 60x12
Misc back stabilaztion exercises, foam roller, stretching etc
30 minutes treadmill 8° @ 3.7
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Post by Tim Wescott on Feb 5, 2010 6:25:53 GMT -5
Looking good Chris..........great to have you back!! Watch those injuries,and be careful.
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Post by fit on Feb 5, 2010 19:03:15 GMT -5
Shoulders-Traps
Also keeping the back work easy/very slow reps for a while.
Reverse-grip lat pulldown 120x12 140x12 140x12
Bent underhand-grip cable row 130x12 130x12 130x12
Close-grip seated cable row 140x10 140x10 140x8
Misc back stabilization exercises, foam roller, stretching etc
30 minutes treadmill 8° @ 3.7
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Post by fit on Feb 6, 2010 10:19:13 GMT -5
Legs
Leg Press 360x12 450x10 540x8 630x6 360x15
Donkey Calf Raises 400x15 400x12
Seated Leg Extensions 140x15 140x12
Seated Calf Raises 130x12 130x12
Misc back stabilization exercises, foam roller, stretching etc
30 minutes treadmill 8° @ 3.7
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Post by fit on Feb 7, 2010 11:28:34 GMT -5
Chest
Incline DB Press 55x12 60x10 65x7 55x12
Flat DB Press 60x12 60x11 60x11
Decline BB Press 145x12 145x12 145x11
Chest-high Cable Crossover 60x11 60x10
30 minutes treadmill 8° @ 3.7 Misc back stabilaztion exercises, foam roller, stretching etc
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Post by fit on Feb 8, 2010 9:12:59 GMT -5
Arms
Oly curls 80x11 80x10
Hammer curls 25x12 25x12
Reverse grip EZ bar curls 40x12 40x11
Decline close-grip BB press 155x12 155x12 155x11
Incline close-grip press to skullcrusher combo 55x12 55x12
1-arm reverse-grip pressdowns 45x12 45x12
1 hr shovelling snow!
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Post by mrbeefy on Feb 8, 2010 9:37:38 GMT -5
Take a back and cardio credit for the snow shoveling!
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Post by intenceman on Feb 8, 2010 18:08:28 GMT -5
Great job Chris!
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Post by fit on Feb 8, 2010 19:17:44 GMT -5
Thanks guys.
Shovelled the drive twice today, lifted at 6a and then donated blood tonight, which is about 650 calories.... I need a pizza LOL...
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