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Post by fit on Feb 10, 2010 6:48:25 GMT -5
Shoulders-Traps
DB Shoulder Press 45x10 45x10 45x10
Front DB Raise 15x12 15x12
Superset with:
Side DB Raise 15x12 15x12
DB Shrug 60x15 60x15 60x15
Misc back stabilaztion exercises, foam roller, stretching etc
30 minutes treadmill 8° @ 4.0
Another 30 minutes of shovelling...
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Post by mrbeefy on Feb 10, 2010 6:58:05 GMT -5
I shovelled this morning too, after my 40 min of cardio!
"Snow, snow, go away...come on back some other day!" LOL!
Keep on hitt'n it brother!
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Post by Tim Wescott on Feb 10, 2010 15:27:22 GMT -5
Good stuff Chris. #arockon6ha# Snow Sux !!!!!!!!!!!!!!!!!!!!!!!!!
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Post by fit on Feb 10, 2010 21:27:59 GMT -5
Back-lats
Tried cranking up the weight a little and intensity a lot. Shoulder felt pretty good. No back nags. Heavy-light combos
Wide-grip Lat Pulldown -superset- DB Pullover No rests between any sets
140x6 60x15 140x6 60x15 140x4 60x12
DB Row -superset- Stiff-arm Pulldown No rests between any sets
80x6 50x12 80x6 50x10
Close-grip cable row dropsets 100 90 80 70x12
Misc back stabilaztion exercises, foam roller, stretching etc
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Post by fit on Feb 11, 2010 7:37:41 GMT -5
Morning fasted cardio: 45 minutes
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Post by fit on Feb 12, 2010 6:08:07 GMT -5
Legs
Leg Press 450x12 540x10 630x8 450x12
Donkey Calf Raises 400x15 400x15
Seated Leg Extensions 140x15 140x15
Seated Calf Raises 135x15 135x15
Misc back stabilization exercises, foam roller, stretching etc
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Post by mrbeefy on Feb 12, 2010 18:59:44 GMT -5
Wow! My legs would be toast!
Great job!
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Post by fit on Feb 12, 2010 19:23:28 GMT -5
Chest
Incline DB Press 60x12 60x12 60x12
Flat DB Press 65x12 65x12 65x11
Decline BB Press 145x12 145x12 145x12
Chest-high Cable Crossover 60x12 60x12
Low Cable Crossover 40x12 40x12
30 minutes treadmill 8° @ 3.7 Misc back stabilaztion exercises, foam roller, stretching etc
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Post by fit on Feb 12, 2010 19:24:01 GMT -5
Wow! My legs would be toast! Great job! #bbeersmiley9gy#
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Post by fit on Feb 13, 2010 13:53:51 GMT -5
Arms
Cable Curls standing on a BOSU 3 second negative/positives 90x12 90x12 90x12
Hammer curls 25x12 25x12
Reverse grip EZ bar curls 40x12 40x12
Decline close-grip BB press 165x12 165x12 165x9
Incline close-grip press to skullcrusher combo 65x12 65x11
1-arm reverse-grip pressdowns 45x12 45x12
35 minutes treadmill 8° @ 3.7 Misc back stabilaztion exercises, foam roller, stretching etc
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Post by fit on Feb 14, 2010 11:44:36 GMT -5
Shoulders-Traps
Military Press 95x12 95x12 95x12
Front DB Raise 15x12 15x12
Superset with:
Side DB Raise 15x12 15x12
DB Shrug 70x15 70x15 70x13
Misc back stabilaztion exercises, foam roller, stretching etc
30 minutes treadmill 10° @ 3.7
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Post by nwtrnr on Feb 14, 2010 14:22:46 GMT -5
How's the shoulder? Looks like your doing fine. I used one of those rollers too they are a miracle to keep scar tissue down to a minimum. Keep training! ;D
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Post by fit on Feb 14, 2010 15:25:46 GMT -5
Feeling better- Any reaching behind, arm extended tweaks it. No rear delts raises... I am doing a lot of stretching, light raises etc...
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Post by fit on Feb 16, 2010 7:22:55 GMT -5
45 minutes AM fasted cardio- treadmill 8° @ 3.7
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Post by fit on Feb 17, 2010 19:10:46 GMT -5
Legs
Leg Press 540x11 630x9 720x5 450x10
Front Squats - Smith Just trying out the back... 135x8 135x8
Seated Leg Extensions 150x12 150x10
Donkey Calf Raises 400x15 400x15
Seated Calf Raises 135x15 135x15
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Post by Tim Wescott on Feb 17, 2010 19:17:04 GMT -5
Leg Presses = damned impressive!! #arockon6ha#
Nice training Chris!
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Post by intenceman on Feb 17, 2010 19:40:02 GMT -5
Smart, cautious but still good training! Nice, Chris.
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Post by fit on Feb 17, 2010 20:00:39 GMT -5
Thanks guys!
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Post by fit on Feb 19, 2010 19:31:28 GMT -5
Chest
Incline DB Press 65x10 65x9 65x8
Flat DB Press 60x12 60x12 60x11
Flat DB Fly 30x15 30x15
Low Cable Crossover 40x12 40x12
30 minutes treadmill 8° @ 3.7 Misc back stabilaztion exercises, foam roller, stretching etc
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Post by fit on Feb 20, 2010 11:12:29 GMT -5
Arms
Cable Curls 110x12 110x12 110x12
Hammer curls-standing on a BOSU 25x10 25x10
Forearm/wrist curls 45x15 45x15
Reverse grip 1-arm cable curls 40x12ea 40x11ea
Decline close-grip BB press 165x12 165x12 165x11
Overhead DB extensions 60x12 60x12
Bench dips BWx15 BWx15
25 minutes treadmill 8° @ 3.7
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