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Post by fit on Apr 10, 2010 9:45:14 GMT -5
Upper Back/Lats - Abs
Wide-grip Pulldown 125x12 Roman Chair/Leg raises x15 Wide-grip Pulldown 125x12 Roman Chair/Leg raises x15 Wide-grip Pulldown 125x11 Roman Chair/Leg raises x15
Pullover 70x10 Rope Crunches 160x12 Pullover 70x10 Rope Crunches 160x12 Pullover 70x9 Rope Crunches 160x12
Stiff-arm Pulldowns 50x12 Hanging/gorilla Crunches x10 Stiff-arm Pulldowns 50x12 Hanging/gorilla Crunches x10 Stiff-arm Pulldowns 50x12 Hanging/gorilla Crunches x8
Seated close-grip cable row 162.5x12 Machine torso rotations/twists 150x15 Seated close-grip cable row 162.5x12 Machine torso rotations/twists 150x15 Seated close-grip cable row 162.5x12 Machine torso rotations/twists 150x15
30 minutes treadmill and going hiking.
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Post by Roger on Apr 10, 2010 17:11:17 GMT -5
Going Great Chris, you having some shoulder issues too I see.
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Post by fit on Apr 10, 2010 19:54:24 GMT -5
Yup-
Tendonitis in the right rear delt. Laid off then went to the doctor then PT.
It still tweaks with certain motions, like pulling the rope into place for rope overhead tricep extensions and some other tri moves. No heavy rear delts work for me.
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Post by Roger on Apr 11, 2010 5:45:32 GMT -5
What about back stuff, does that bother it any? Seems like it might,like DB rows or heavy BOR, seated cable rows.
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Post by fit on Apr 11, 2010 8:24:10 GMT -5
What about back stuff, does that bother it any? Seems like it might,like DB rows or heavy BOR, seated cable rows. Not much if at all- it's the outer insertion of the infraspinatus if I recall correctly. Really small muscle/tendon but can sting pretty good. Upright rows- have to be careful with those. In fact I think it was heavy cabled upright rows that might have triggered it. Heavy decline close-grip bench nags a bit but I love that lift.
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Post by fit on Apr 11, 2010 8:28:22 GMT -5
Legs
Angled Press 540x12 540x12 540x12 540x12
Donkey Calf Raises 400x15 400x13 400x11
Seated Extensions 160x12 160x12 160x11
Seated Calf Raises 145x15 145x15 145x14
Lying Curls 130x12 130x12 130x10
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Post by masterschamp on Apr 12, 2010 10:00:49 GMT -5
Great job, Chris....keep it up!
Keith
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Post by fit on Apr 13, 2010 18:54:28 GMT -5
Chest - Heavy/Light Shock
Incline DB Press 75x 7 50x12 75x 6 50x12
Flat DB Press 80x 6 50x11 80x 5 50x10
Incline DB Flye 55x 6 25x12 55x 6 25x12
Lo Cable Crossover dropset 50-40-30x10ea
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Post by fit on Apr 15, 2010 18:04:06 GMT -5
Arms - Heavy/Light Shock
Cable Curl Dropset 160x 6 110x15 160x 5 110x12
Pinwheel/Reverse-grip Curl superset 40x 6 30x15 40x 6 30x15
1-arm Curl Dropset 70x 6 40x12 70x 6 40x12
Close-grip Decline Bench Dropset 215x 5 40x13 215x 4 40x11
Reverse-grip Pressdown/Overhead DB Extension superset 130x 6 40x20 130x 6 50x12
Pressdown Dropset 150-140-130x10ea
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Post by fit on Apr 16, 2010 19:03:46 GMT -5
This morning - 45 minutes fasted cardio This evening:
Delts - Heavy/Light Shock
Short on time- brief workout and still going easy on the shoulder. No pain lately.
Machine Shoulder Press Dropset 110x 7 50x20 120x 5 60x15
Front BB Raise Dropset 50x 6 25x12 50x 6 25x12
Rear DB Raise Dropset 30x 6 15x12 30x 6 15x12
DB Shrug Dropset slow reps 1-1-1 70-60-50-40-30x10ea
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Post by fit on Apr 17, 2010 9:29:00 GMT -5
Good energy this morning~ in early, no crowds. Really like the heavy-light combos. Cranked it out.
Upper back/lats - Heavy/Light Shock
Superset: ^-grip pulldown 160x 6 pullovers 65x 12 ^-grip pulldown 160x 6 pullovers 65x 12 ^-grip pulldown 160x 6 pullovers 65x 12
Superset: DB row 85x 6 stiff-arm pulldown 50x 12 DB row 85x 6 stiff-arm pulldown 55x 11 DB row 85x 6 stiff-arm pulldown 55x 9
Dropset close-grip seated row 200x 5 drop 120x15 200x 5 drop 120x15
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Post by Roger on Apr 17, 2010 11:48:51 GMT -5
Training lookin real good Chris
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Post by fit on Apr 17, 2010 14:46:47 GMT -5
Thnaks- felt good this AM
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Post by fit on Apr 18, 2010 10:36:23 GMT -5
Calves-Abs Heavy/Light Shock
Donkey calf raises dropset 490x 8 200x18 490x 8 200x15 490x 7 200x15
Seaed calf raises dropset 180x 7 90x15 180x 6 90x15 180x 6 90x14
Angled leg press calf raises dropset 270x 12 180x 12 90x 12
Standing using V-squat calf raises dropset 270x 12 180x 12 90x 12
Rope crunches dropset 200x 12 100x 20 200x 12 100x 20
Torso rotations dropset 200x 8 100x 20 200x 8 100x 20
Roman chair leg raises 15x 6 BWx 12 15x 6 BWx 12
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Post by fit on Apr 19, 2010 6:47:39 GMT -5
5a: 60 minutes fasted cardio
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Post by GerryT on Apr 19, 2010 12:42:00 GMT -5
Sorry to take so long to catch up to you, Chris. Solid workouts. Keep it going.
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Post by fit on Apr 19, 2010 18:30:49 GMT -5
Thanks Gerry- I appreciate you looking in.
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Post by fit on Apr 19, 2010 18:36:04 GMT -5
Legs Heavy-Light Shock
Angled Press Superset with Extensions 630x6 150x15 630x6 150x15 630x6 150x15 630x5+1 150x13
1-leg Angled Press Superset with Step-ups 180x6ea 20x15ea 630x6ea 20x15ea
1-leg Seated Extension Dropset 70x12ea 60x12ea 50x8ea
Lying Curls 180x6 180x6 180x6
1-leg Lying Curls Dropset 70x8 60x8 50x8
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Post by fit on Apr 20, 2010 6:44:31 GMT -5
5a: 45 minutes fasted cardio
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Post by intenceman on Apr 20, 2010 14:28:13 GMT -5
How is the heavy/light shock working? Interesting concept!
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