Maximum’s BodyBlog

A. Getting ready to go back to training stand up. Working technique, endurance and footwork.

B. Doing more stability ball exercises. Noticed my core has weakened a bit, was unsteady doing dumbbell presses on the ball.

Circuit: Deadlift 185lbs x 5
Flat Bench 185lbs x 10
Leg Extension 100lbs x 14
Lat Pulldowns 100lbs x 12
Dumbbell Flyes 50’s x 10
Lateral Raises 20’s x 10

x4

AM: 40 min of cardio, 10 min abs and stretch in

PM: Squat 225lbs 3×8
Dips bodyweight 4×12
DB Flyes 45lbers, 55lbers, 60lbers  3×10
Hammer Strength Incline Press 2plates/side 3×10
Leg Extension dropset 3×12
Cable pressdowns 3×15
Lateral Raises 25lbers 3×10

Finally got some strength back

Warmup 15min elliptical, 50 crunches x3

Bent Rows: warmup 95lbs, 135×9, 185×9, 225×6

Machine Press: 165lbsx12 (slow negs, explosive pos)

Iso Hamstring Curls: 40lbsx9 (3 sets)

Tricep Pressdowns: 150lbsx12 (3 sets)

falls on the ice the other day were enough to keep me out of the gym. Feels like I got in a massive car accident.

Giant set: 100lbs bench press 30 reps
20lb dumbbell curls  20reps
45 crunches
1 min shadowbox

4 sets of this circuit- absolutely challenging…trying to improve my muscular endurance…the 30 rep bench press is an absolute killer!!!! I wanted to die- 350lb squats for reps were more pleasant than those.

shadowbox for 45 min with 5 min rounds mixed with crunches and mountain climbers in between.

Been trying to stay consistent with the cardio and stretches to hopefully control the bulging disks.  Child’s pose,  downward dog,  and cobra positions are used.

Warmup: 25 min on elliptical, 3×45 bosu crunches, pushups

Superset: Legpress          180lbsx10,  270lbsx10,  360lbsx10, 450lbsx10, 540lbsx10
One Arm Row   65lbsx10, 85lbsx8, 100lbsx8

Machine Inclines: 140lbsx9 for 3 sets

Seated Cable Rows: 150lbsx8, 170lbsx8, 180lbsx8

Iso Leg Extensions: 40lbsx10 for 3 sets

Dips: bodyweightx12 for 3 sets

Shrugs: 135lbsx10 for 3 sets

Iso Machine Preacher Curls: 50lbsx8 for 3 sets

Tricep Pressdowns: 150lbsx10 for 4 sets

Yoga poses: downward dog, cobra

getting back on the ball. Worked out three straight days now…a lot of cardio first day. Second day, did a push-pull-leg rotation…two compound exercises each.
Today went an hour on the heavy bag with the 14oz’s on…then did twenty minutes of cardio. Fighting a cold…and still waiting for the hand to fully heal.