dallasfan’s BodyBlog

Well, I am 1 week out from surery so I am trying to get as much work in as possible. I should be able to get all of my sessions in this week.

Delts

Side lateral machine 60*20, 70*20, 120*12 for 3 sets

Dumbell press with a pronated grip 60*12, 70*8 for 2 sets (this version really works the delt caps)

Rear laterals 35*20, 15, 15

Dumbell curl 40*12,12    60*6, then drop to 40 for 15 reps

Preacher curl 90*12, 110*6, then drop to 45 for 20 slow reps

Rope extensions 80*12,12 120*10, then drop to 60 for 15 slow reps

Skulls 80*12,12,12

Decided to go ahead and start my new leg routine now to see how it will work out after surgery. I think my days of squating are over so, I am going to try front squats now. I think they will be a nice alternative.

Seated Calf 4 sets of 20 reps

Standing Calf 2 sets of 12 reps

Leg Extensions 3 sets of 12, then 1 rest pause set

Front Squats 2 sets of 12, then a set of 6, quickly dropping to a set of 15

One Leg Press 3 sets of 15

Going to go back to DC style training until surgery. I think this will be a nice change and I can use the rest and "crusing" mode while I am in the cast.  I will hit shrugs and triceps tonight.

Chins 15,12,8

Close grip pulldowns 150*15,180*12,210*8

One arm rows 3 set of 8 with 110

Dumbell curls 40*15, 45*12, 55*8, then 2 rest pause sets

Preacher curls 90*12,12,12 (pause at the top)

It is never a good thing when a doctor uses the word "extensive" when describing your injury. MRI results came back and I have extensive damage to a tendon in my left ankle. I do back on Monday to see specfically where the injury is and if surgery is the next step. Looks like if surgery is the option, my training will be limited to upper body, which isnt a bad thing necessarily since my upper body is behind my lower anyway. Wish me luck bodyspace folks.

Finally had an MRI on my left ankle that has been bothering me since the first of the year. Dr. also ordered blood tests to see if I have some inflammatory arthritis and to check for the possiblity of lupus. From what I read it sounds worse than what it is. Pretty much just an arthritic disease but, that still is nothing to brush off. At least now I can have some answers and get treatment started. So hopefully by weeks end I will know. Anyone know of supplements or dietary ideas that are good for athritis would be appreciated.

Back at it after my short trip out of town. My training today was surprisingly strong. I expected to be slightly weaker but, as not. I guess that means I actually gained a little muscle in the past month or I did a pretty good job of eating and supplemation while in Florida. Weight is at 233. I will have to train pretty consistently and hard for the next few weeks. I just found out this morning I am going to Philly in a few weeks.

Flat Bench 3 sets of 6

Incline Smith 3 sets of 8 (slow reps with a pause at the bottom)

Incline Flyes 3 sets of 10 (slow reps with a pause at the bottom)

Seated DB laterals 3 sets of 10 (slow reps)

Rear laterals 3 sets of 15 (squezze at the top)

This is my last workout this week. Training the whole body in two days is rough but, not bad if you get enough rest and food. Back is really sore from last night. Headed out of town tommorow and will spend the next few days refeeding after I kept my carbs down the last four days.

All sets for arms supersetted

Barbell curls w French press 3 sets 8-10 reps, focused on contraction

Dumbell curls w Pushdowns 3 sets 8-10 reps, focused on contraction

Preacher curls w One arm extension 2 sets 15-25 reps, reps were more fast paced

Leg extension 2 sets 12 reps, 1 set 8 reps to failure

Single leg presses 2 sets 8 reps, 1 set 6 reps, then drop to 1 set for 20

Leg curls 3 sets of 8 reps

Single leg curls 2 sets 10 reps

Per my previous post, I was training back.

3 sets of Chins 12 reps per

3 sets Bent Rows 8 reps per

3 sets Seated Cable rows 10 reps per

2 sets Incline TBar 15 reps per

3 sets Barbell shrugs

2 sets Dumbell shrugs

I know this is crazy but, I will be training my whole body in two days. I am not going to go to intense so I can rest and recover while I am out of town. I am training chest, delts and back today. Tuesday will be arms, calves and legs. I am working out at noon at 8. I am still training with the slower rep speed. Weight is down 3 pounds but, I am on my last low carb day and I spent Friday night and Saturday moving.

Here is what I just finished.

Bench press 3 sets of 6 (went up 10 pounds)

Incline press 3 sets of 8

Incline Flye 3 sets of 10

Side laterals 3 sets of 10

Rear laterals 3 sets of 15

Next couple of days I will be trying to jam in some extra time since I got an unexpected trip out of town next week. Still training with a slower rep speed and a pause at the bottom (with the exception of flat bench). Weight is still at 234 but, I will take as my diet was short a few meals over the holiday weekend.

Chest

Flat Bench 3 sets of 6

Incline Smith 2 sets of 10, 1 set of 6

Incline Flye 2 sets of 12

Dips supersetted with Side laterals 3 sets of 12

Rear laterals supersetted with Dumbell Shrugs 3 sets of 12 (this produces a severe burn in the rear delt mid back)