bwestgat 
"Get my arm healed up asap so I can get back to weightlifting."
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Archive for October, 2008
Tuesday, October 28th, 2008
Cable upright rows 20 sets at 40lbs
Cable rows 20 sets at 85lbs
Cable pulldowns 20 sets at 85lbs
Cable reverse curls 20 sets at 40lbs
Cable narrow grip curls 20 sets at 40lbs
straight arm wrist curls (palm facing floor) 20 sets at 12lbs per hand
Standing forearm curls 20 sets at 12lbs per hand (swing hand all the way into your hips and out as far as you can)
Hammer curls 20 sets at 12lbs each arm
dumbell upright rows 20 sets at 12lbs per hand
Cable preacher curls with arms extending straight out on a flat bench 20 sets at 40lbs
I did this all as one set, took a minute break then did 2 more giant sets. Light weight but I am trying to fatigue the area using as many different variations as I can (and it worked)
Then I move to trying to fatigue my upper arm (between my bicep and tricep on the inside of my arm). To do this I have to focus on crossover moves.
Laying on flat bench high cross overs with 12lbs in each hand - 20
Laying on flat bench mid cross overs with 12lbs in each hand - 20
Laying on flat bench low cross overs with 12lbs in each hand - 20
Laying on flat bench over head stiraght arm pullovers with 12lbs in each hand - 20
Laying on flat bench one arm high one arm low cross overs with 12lbs in each hand - 20
Laying on flat bench one arm high one arm low cross overs (the other direction) with 12lbs in each hand - 20
Standing low to high crossovers with 12lbs in each hand - 20
lateral raises (delts) with 12 lbs in each hand - 20
Rear lateral raises (delts) with 12 lbs in each hand - 20
Pec dec - 20 at 80lbs
Finished off with 50 machine rows at 85lbs
Posted in Training
Monday, October 27th, 2008
9 minute warm up jog with the dog, then 15 squats with just the bar.
Standing Calf raises - 15@135, 10@185, 8@195, 6@205 - all 90 secs apart (started off with a warm up of 15 with just the bar)
Declined crunches - 20, 15, 10, 10 = 55 - all 60 secs apart
Back extensions - 15, 12, 10, 8 = 45 - all 60 secs apart
Posted in Training
Monday, October 27th, 2008
Well I decided to go downstairs today and do a chest and tris workout.
I had a hearty breakfast of egg whites and oatmeal.
I then took my dog for an 9 minute jog to warm up. Then it was downstairs. I am taking it slow and easy. My sets are strict perfect form, moving slowly and deliberatly to ensure if there is any pain that I can stop without injury.
I started off with bench press and did 85lbs for 20, then I went to 135 lbs and did 3 sets of 15 slow with perfect form. Then I went onto inclined presses and did 3 sets of 12 with 95lbs. That was it for chest. Surprisingly it was actually hard and gave me a burn. I think because of the slow perfect technique I was using. Then I did tris by doing 3 sets of 15 tricep pressdowns with 40lbs (got a burn) and 3 sets of 15 behind the back dips (flexed at the top of each one and got a great burn). I finished it off with 20 pushups then did 3 sets of 5 dynamic plank twists and called it a day. Hey its a start. I am thinking about doing this for day 1, day 2 will be physio workout to work biceps back and shoulders, and day 3 will be legs.
I am also going to clean up my eating more.
Posted in Training
Monday, October 27th, 2008
Cable upright rows 20 sets at 40lbs
Cable rows 20 sets at 70lbs
Cable pulldowns 20 sets at 70lbs
Cable reverse curls 20 sets at 40lbs
Cable narrow grip curls 20 sets at 40lbs
straight arm wrist curls (palm facing floor) 20 sets at 10lbs per hand
Standing forearm curls 20 sets at 10lbs per hand (swing hand all the way into your hips and out as far as you can)
Hammer curls 20 sets at 10lbs each arm
dumbell upright rows 20 sets at 10lbs per hand
Cable preacher curls with arms extending straight out on a flat bench 20 sets at 40lbs
I did this all as one set, took a minute break then did 2 more giant sets. Light weight but I am trying to fatigue the area using as many different variations as I can (and it worked)
Then I move to trying to fatigue my upper arm (between my bicep and tricep on the inside of my arm). To do this I have to focus on crossover moves.
Laying on flat bench high cross overs with 10lbs in each hand - 20
Laying on flat bench mid cross overs with 10lbs in each hand - 20
Laying on flat bench low cross overs with 10lbs in each hand - 20
Laying on flat bench over head stiraght arm pullovers with 10lbs in each hand - 20
Laying on flat bench one arm high one arm low cross overs with 10lbs in each hand - 20
Laying on flat bench one arm high one arm low cross overs (the other direction) with 10lbs in each hand - 20
Standing low to high crossovers with 10lbs in each hand - 20
lateral raises (delts) with 10 lbs in each hand - 20
Rear lateral raises (delts) with 10 lbs in each hand - 20
Pec dec - 20 at 70lbs
Finished off with 50 machine shoulder presses at 85lbs
Posted in Training
Monday, October 27th, 2008
Did Ass To Floor squats - 15 at 95, 10 at 115, 8 at 135, 6 at 145
leg extensions - 4 sets of 12 at 185lbs
leg curls 4 sets of 10 at 105lbs
seated calf raises 4 sets of 10 at 205
back extensions 15, 12, 10, 8
declined crunches for 15, 12, 10, 10
Posted in Training
Monday, October 27th, 2008
Did Ass To Floor squats - 15 at 95, 10 at 115, 8 at 135, 6 at 145
leg extensions - 4 sets of 12 at 185lbs
leg curls 4 sets of 10 at 105lbs
seated calf raises 4 sets of 10 at 205
back extensions 15, 112, 10, 8
declined crunches for 15, 12, 10, 10
Posted in Training
Monday, October 27th, 2008
Well got my sorry ass off the couch and went for my first run today in months. tsk tsk.
I got called by a friend who is an ex marathon runner. he was going for a run with another ex marathon runner. I said sure I’ll join you. I made it about 9km before I finally gave up. They were just getting faster and faster over time whereas I usually set a pace and stick with it, I’m a weightlifter not a runner. When I got home I had blisters on the ends of my feet and my abkles and tendons were sore for days. Still it was better than sitting inside watching TV.
Posted in Training
Tuesday, October 7th, 2008
Today was physio approved workout (see privious posts)
Eating was as follows:
Meal 1 - protien shake (banana, 30 grams of whey protien, oatmeal, 6 large frozen strawberries and skim milk)
Meal 2 - Missed - naughty naughty
Meal 3 - Skewer wrap
Meal 4 - Skewer wrap
Meal 5 - Skewer wrap and an all bran bar
Meal 6 - cottage cheese yogurt and grapes (no fat, no sugar)
Must try to avoid missing meals, this is not good.
Posted in Training
Tuesday, October 7th, 2008
Today was physio approved workout (see privious posts)
Eating was as follows:
Meal 1 - protien shake (banana, 30 grams of whey protien, oatmeal, 6 large frozen strawberries and skim milk)
Meal 2 - Missed - naughty naughty
Meal 3 - Skewer wrap
Meal 4 - Skewer wrap
Meal 5 - Skewer wrap and an all bran bar
Meal 6 - cottage cheese yogurt and grapes (no fat, no sugar)
Must try to avoid missing meals, this id not good.
Posted in Training
Monday, October 6th, 2008
My meals:
1 - 1 egg 5 egg whites, oatmeal and raisins
2 - salmon, wild rice and brocollii
3 - protein shake
4 - omlete with one piece of bread very lightly covered in peanut butter
5 - skewers and brown rice (chicken breast, peppers, mushrooms, brown rice)
6 - cottage cheese, yogurt and grapes.
I am gone for 3 days so I am packing 6 skewer wraps, 4 tuna wraps, 8 eggs, 4 all bran bars, and some cottage cheese, yogurt and grapes.
Posted in Training
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