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Shoulder Day

Thursday, February 28th, 2008

Internal Rotations (Cable) (each arm):
x10
x10
x10

External Rotations (Cable) (each arm):
x10
x10
x10

BB Military Press:
115lbX10
135lbX6
135lbX5

Lateral Raises (Abduction) (Cable) (each arm):
x10
x10
x10

Front DB raises (two-handed, 1DB):
20lbX12
20lbX10
30lbX8

Side DB raises:
15lbX10
15lbX10

Decent WO… Got a good burn in my shoulders and I felt pretty strong on military press even though I never really do it… I feel like the cable exercises are really strengthening my rotator cuff… Which is a good thing, since I have the rotator cuff of a 12-year old boy cool

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Leg Day

Wednesday, February 27th, 2008

Squats:
185lbX10
155lbX8 (Front Squats)
135lbX10 (Box Squats)

Vaginator (Adduction):
x10
x8
x8

Deads:
225lbX6 (Pronated)
225lbX6 (Mixed Grip)
225lbX6 (Mixed Grip)

Standing Calf Raises:
x10
x10
x10

Quick leg day… First time I’ve done deads in like a month… They really took it out of me… But it felt good to do some squats and deads… Feeling good… I’m ready to finish off this week and come back next week with a vengeance! cool

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Back/Bi Day

Tuesday, February 26th, 2008

Weighted Chins:
BWX6 (Hammer)
35lbX5 (Hammer)
35lbX5 (Hammer)
35lbX4 (Hammer)
35lbX4 (Hammer)
BWX4 (Pronated L-Chin)
BWX4 (Pronated L-Chin)

HS High Row (Plates):
270lbX8 (1-arm, 1 second pause)
230lbX8
230lbX8
180lbX8 (superset)

T-Bar Row with Chest Pad:
80lbX8
80lbX8
45lbX10 (superset)

DB Spider Curls:
25lbX8
25lbX6
20lbX8

Cable Rope Curls:
x10
x10

Decent WO today… Feel some of my strength coming back… Looking forward to the 2 week mark after coming back from vacation, I think I’ll have most of the strength back by then… Wrist is getting better and better… I tried a supinated chin and the pain was less than usual…

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Chest/Tri Day

Monday, February 25th, 2008

Machine Chest Flys:
x12
x10
x10

Incline Smith Machine BB Press:
185X4
185X4
155X8

Dips:
BWX5 (Gironda)
BWX5 (Gironda)
BWX5 (Gironda)
35lbX6
35lbX6
35lbX6

Tricep Pressdowns (v-bar):
x10
x10
x10

One-Arm Tricep Pulldown:
x10
x10
x10

All exercises were down with no more than 30-45 seconds between sets… I wanted to do a pretty high intensity WO today… I think I’ll keep this up all week, should shock my muscles into getting back into shape…

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Shoulder Day

Friday, February 22nd, 2008

Internal Rotations (Cable) (each arm):
x10
x10
x10

[/b]External Rotations (Cable) (each arm):[/b]
x10
x10
x10

Lateral Raises (Abduction) (Cable) (each arm):
x10
x10
x10

Front DB raises:
15lbX10
15lbX10

Side DB raises:
15lbX10
15lbX10

Last light workout… Going to take an off-day or a cardio day tomorrow then hit it like normal Sunday for chest/tri day…

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Back/Bi day

Thursday, February 21st, 2008

Weighted Chins:
BWX6 (mixed grips)
45X3 (hammer)
35X5 (hammer)
35X4 (hammer)
35X4 (hammer)
35X3 (hammer)
BWX5 (pronated)
BWX5 (mixed grips)

BOBB Rows:
135X12
155X10

HS Row: (Plates)
180X8

HS High Row: (Plates)
270X6
220X8

Spider Curls: (db)
25X6
25X6

Another light workout, getting back in the swing of things… Supinated chins still hurt my wrist, but I can do mixed grip with only mild pain…

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Leg Day

Tuesday, February 19th, 2008

Squats:
185X10
205X6
135X5 (Front Squats)
135X5 (Zercher Squats supersetted after Front Squats)
135X3 (Front Squats supersetted after Zercher Squats)

Vaginator:
x10
x8
x10

Standing Calf Raises:
x10
x10
x10

Lying Leg Curls:
x10

Seated Leg Raises:
x10 (Supersetted with Lying Leg Curls)

Quick and intense leg workout… Felt good being back in the gym… Took my Anabolic Switch as usual…

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Chest/Tri

Monday, February 18th, 2008

Chest/Tri Day

Incline BB Press:
155X10 (3030 tempo)
185X4 (3030 tempo)
160X8

HS Incline Press (Plates):
160X8
160X8

Dips:
BWX4 (Gironda)
BWX4 (Gironda)
BWX5 (Gironda)
BWX10 (Normal)

Montierth "Atrainer" Flys:
x10
x10
x8

1-arm DB Tricep raises:
20X10
20X8

Tricep Pressdowns (cable):
x10
x10
x10

So I’m back from my 10 day South American vacation… I ate every day… No gym… I am fat and weak as s**t… I started my MRI anabolic switch cycle today… Goal is to be back in shape in less than 1 month…

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Shoulder/Abs

Saturday, February 2nd, 2008

Internal Rotations (Cable):
x10
x10

External Rotations (Cable):
x10
x10

Lateral Raises (Abduction) (Cable):
x10
x10

HS Shoulder Press: (Plates)
180X10
180X6
140X10

DB Lateral Raises:
20X10
20X8
15X10 (superset)

Hanging Oblique Twists:
x10
x10
x10

Decent WO… Nothing really to comment other than the wrist is still feeling good, although not 100% yet…

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Back/Bi Day

Friday, February 1st, 2008

Weighted Hammer Chins:
BWX2
45lbX4
45lbX3
45lbX3
45lbX3
25lbX4
25lbX3
25lbX3
BWX5 (L-chin)
BWX5 (L-chin)

BOBB Rows:
135X10
135X10

Yates Rows:
135X10

HS High Row (Plates):
250X10
300X6
300X4
180X12

1-arm cable curls:
x10
x10
x8

Another light workout…Wrist felt good, although when I tried a supinated grip chin, it hurt… That really puts pressure on my wrist… Good news though, it didn’t hurt as bad as it used to, so I must be healing…

Oh, I could barely walk today… Thighs had massive DOMS… I was sorta robot walking around… A woman at work was like “oh my god what happened? Did you fall of a bike or something?” ROFL!!! She was all concerned… big grin

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Archive for February, 2008