Overcome430’s BodyBlog

Workout 1700 hrs

Seated Dumbell Overhead Press
   35×15, 45×15, 52×10, 52×10
Standing Lateral Raises
   15×12, 15×12, 25×8, 25×8
Band High Lat Row
   Lt.GRx20, Lt.GRx20, Dr.GRx10f
Flat Bench Narrow Grip Bench Press
   135×10, 155×6, 155×6f
Ez-bar Skull Crushers
   60×8, 60×8f
Decline Bench Ab Crunch
   15, 15, 15, 15

Workout 1615 hrs

Flat Bench Barbell Press
   135×10, 155×10, 185×6, 205×4, 225×1
Incline Bench Power Flye
   25×12, 40×10, 40×10, 52.5×5f
Decline Bench Dumbbell Press
   55×6f, 55×8f
Standing EZ-bar Curl
   55×12, 80×8, 80×8, 80×80
Standing Alt Dumbbell Curl
   35lb db x8each, 35×8, 35×8
Preacher Curls
   50×20, 95×6f

Workout 1730 hrs

No Cardio

Dumbbell Shoulder Press
   45×12, 45×12, 55×10, 55×10
Seated Lat Raises
   15×12, 15×12, 25×6 dropset 15×5
Narrow Grip Decline Bench Press
   95×12, 115×10, 135×8f
Skull Crushers
   30×15, 40×12, 55×10f
Bent Over Band Triceps Extension
   Bluex8, Bluex8f
Standing Rotator Cuff Extension to outside
   lt.gr 12, lt.gr 12, lt.gr 12
Decline Bench Crunch
   20, 20, 20

Weekend gave me high motivation. Started into my two muscle group per day with light weight and will probally continue doing this for 2 or 3 more weeks after this week.

Workout 1400 hrs
No Cardio

Incline Bench Barbell Press
   135×10,155×8, 155×8, 185×5f
Flat Bench Dumbbell Chest Flyes
   25×10, 25×10, 20×15, 15×20
Perfect Pushup
   10, 10
Standing Alt. Dumbbell Curl
   35×16, 35×16, 35×20
Standing Alt. Dumbbell Hammer Curl
   35×10, 35×12, 35×12
Ab Ball Roll Ins
   10, 10, 10
Ab Ball Crunch
   20, 20

Notes:
(wt. per dumbbell x reps per both arms)

Training 5.00pm

Slight incline bench press
135×10, 135×10, 155×6, 65×20
Arnold Presses
15×15, 15×15, 15×15, 15×15
Ez-bar curl
60×10, 60×10, 80×6, 80×6
Ez-bar Extension
30×15, 30×15, 30×12 r/g, 30×12 r/g
Leg Extensions
25×10, 50×10, 75×10, 75×10

r/g= reverse grip

Training 4.00pm

Decline barbell bench press
135×10, 135×10, 155×8, 185×5
Band outside rotation
3×10, 3×10, 3×10, 3×10
Preacher Curl
50×12, 50×12, 75×10, 110×5, 110×5
Band bent over tricep extension
5×10, 5×10, 5×10, 5×10 each arm
Dumbell squat
35×10, 35×10, 35×10, 35×10
Full Decline Bench Crunch
10, 12, 15

So my doctors finally told me i can start lifting again after weeks of me bugging them if i can or not. I was in a bad motorcycle accident in Feb. of this year in which my bike was totaled and i had to be air lifted out to the trauma center. For the hit the doctors were amazed in my minimal injuries stating "that if i was as fit as i was it would have been a lot worse".  At that time i was coming up to 215 pounds solid and i just benched 315 for 3 reps a few day prior to, and i was starting to break away from my Plateaus. I know that just because Ive been cleared to train again, it doesn’t mean that i can go back to anywhere what i was lifting, so i am starting with a very simple beginner approach starting with a total body program with moderate weight and low to high reps. Each day will be a different movement for each body part to prevent "over-training".  I guess i did pick a really good user name because i will overcome this set back an I’m only going to come back bigger and stronger.

I’m writing these blogs for feedback and advise. so please feel free to leave positive feedback, comments, and  advise or even questions you may have about how I’m doing things

Training 4.00pm

Barbell bench press
  65×15, 65×15,95×10, 135×8,135×8
Dumbbell Lateral Raises
  15×15, 15×15, 15×15, 15×15
Unilateral Dumbbell bicep Curl
  35×8, 35×8, 35×8, 35×8
Overhead seated dumbbell Extension
  45×12, 45×12, 45×12, 45×12
Leg Press superset with Leg press Calf Raises
  90×10/15, 90×10/15, 90×12/20, 90×12/20
Slight Bench Decline Crunch
  15, 15, 15

All and All this was a good start my body feels a lot better after training i guess because I’m sore all over it take my mine off my real pain. To be honest I’m up set with the weight that I’m using but it is what it is.

Workout- Chest (6:30pm)
  Decline Bench Barbell Press
   90×15, 235×5, 235×5, 185×10, 185×10, 185×10
  Incline Bench Dumbell Press
   55×15, 55×15, 55×15, 55×15
  Decline Bench Medicine Ball Crunch
   20, 20, 20