Done with rehab time to build

[icetrauma]

Took this am off and slept in. 16 hr. days can get old really fast. Tomorrow will be shoulders, arms and cardio. Feeling really good this am. Looking forward to lifting tomorrow.

[icetrauma]

Had a very sluggish workout this am. Woke up and all of a sudden my allergies opened a big can of whoop ass. Shortness of breath and sinus's hit like a big dog. So, I took some Allegra-D and a couple of hits off of my albuterol inhaler and layed it down for an additional 20 minutes. So, got to the gym later than usual and energy level was low and focus was not their. Today was shoulders and arms and I must of slept wrong because my left shoulder and neck were tight and really sore.

Warm up
db overhead press 2x20x30

Working sets
db overhead press
1x15x45
1x10x60
1x6x75

seated lat raises
1x15x15
1x10x20
1x6x30

face pulls
1x15x60
1x10x100
1x8x140

I did a couple of arm exercises to get them going and my energy level really bottomed out. So, I hit the cable and did some rotator cuff exercises.

abbduction/adduction
1x15x20
2x10x30

abbduction
1x10x30

adduction
1x10x40

Then had another 10 minutes to kill so I decided to hit the steam room. Felt good after coming out of it. My sinus's were clearing up and starting to feel better.

As of today, my calves are really sore. I feel tight/sore deep in each one. Taking tomorrow off to get some extra rest in the am. Next up. Chest, back and cardio on Friday.

[icetrauma]

Got some good rest last pm. Today was chest, back and cardio. Want to hear about it? Here it goes.

Warm up
Treadmill x 10 min
bb incline 2x20x95


Working sets
bb incline
1x15x135
1x10x175
1x5x205

db bench
1x15x50
1x10x65
1x6x80

cable crossovers
2x10x50

Back
warm up
lat pull downs wide grip
1x20x60

working sets
wide grip pull downs
1x15x105
1x10x150
1x5x195

hammer strength rows with neutral grip weight is each side
1x15x45
1x10x90
1x6x135

bent legged deads
1x10x225
1x5x275

Cardio was 20 minutes on the treadmill. Interval running. Ran 2 minutes and walked 2 minutes with an occasional 1 minute fast jog/sprint worked in between 2 minute running sessions.

Had a good session this am. Things are coming along. Today was the last day of my 2wk trial membership at 24hr Fitness. Will sign up for a perm. membership on Sunday. So, tomorrow will be off day and will start back up Monday am.

[icetrauma]

Today was an interesting day. Woke up feeling a little ran down. Stayed up late and throughout the night on Sunday evening/Monday morning with my boy who had a tooth infection. Only got around 3 hrs. sleep so I took Monday off. He got that taken care of yesterday and is doing better. Now onto this am.

Warm up

treadmill 5 min. After 5 min. I had to run to my car to take a couple of puffs of my albuterol. Damn allergies are kickin my arce due to the recent weather change

Squats bb squats that is
2x15x132
1x15x225
1x10x315
1x5x405 Last rep here was a partial. Felt really winded after each set.

Leg ext
1x15x100
1x10x150
1x6x220

Seated leg curls
1x15x70
1x15x135
1x10x170
1x5x200

Lying leg curls
1x15x80
1x10x135 After this set hammies were screamin and feeling really tight so, I cut off at this point.

Seated calf raises
1x15x70
1x10x90
1x8x135

Feeling really winded at this point so, I hit the steam room for about 5 min. This relieved most of my asthmatic symptoms. Moist heat does wonders for the ole bronchioles. Tomorrow is shoulders, arms and cardio. Started my allergy meds this am so I am now taking Allegra-D, Nasacourt AQ and Advair. Hopefully these will take care of business.

[icetrauma]

Good workout this am. Allergy symptoms are gone and I actually woke up about 15 min. earlier than usual. Changed my pregym routine and drank a 25g protein shake with 1c milk. Followed by SuperCharge

Warm up 8 min on treadmill
db overhead press 2x15x35

Working sets
db overhead press
1x15x45
1x10x60
1x5x80...Went up 5 lbs here.

Face pulls
1x15x60
1x10x100
1x5x140

bb upright rows super setted with smith machine behind the back shrugs
1x15x65/1x15x155
1x10x95/1x10x205
1x5x145/1x10x255

Arms warm up
v-bar push downs
2x15x40
straight bar curls
2x15x45

All arm working sets were supersetted
rope overhead ext/ez bar curls
1x15x60/1x10x55
1x10x100/1x10x65
1x7x140/1x6x85

straight bar push downs/db curls
1x15x60/1x10x20
1x10x100/1x10x25
1x10x140/1x5x40

Cut arms off early to hit cardio. Cardio was on elliptical runner 20 min. with 2 min. run and 2 min walk. Each run was done on incline 10 and resistance 4. I am really happy with todays results. Some of my lifts are going up and my endurance is getting much better.

[icetrauma]

Today was an off day. So, I decided to partake in some outdoor activities. Played another 18 holes today. Had fun and it was good to get out. Tomorrow is chest, back and cardio.

[icetrauma]

Today was an off day. So, I decided to partake in some outdoor activities. Played another 18 holes today. Had fun and it was good to get out. Tomorrow is chest, back and cardio.

[icetrauma]

Today was an off day. So, I decided to partake in some outdoor activities. Played another 18 holes today. Had fun and it was good to get out. Tomorrow is chest, back and cardio.

[icetrauma]

Last 2 days have been busy. Played golf on Thurs and spent all day on Friday with the family. Was going to hit it this am but my best friend, who is going through a tough time with his gf, came over last pm and we kicked it a little and stayed up a little later than I expected. So, no gym today. Tomorrow will be chest, back and cardio. Providing I do not get the UFC fights and stay up till midnight.

[icetrauma]

Had a good session this am. Hit chest, back and abs.

warm up
10 min treadmill
bb bench 2x20x95

working sets
1x15x165
1x10x195
1x5x250
1x6x225

db incline
1x15x45
1x10x60
1x6x80

seated cable flys
2x10x60

back warm up
1x20x95 bb bent over rows

working sets
bb bent over rows
1x15x135
1x10x185
1x5x235

lat pull downs med. grip
1x15x90
1x10x135
1x6x180

close grip cable rows
1x15x120
1x10x150
1x5x220

Finished off with ab crunches 1x15x40 then 2x15x70. Had good energy and focus this am. Feeling really good. Tomorrow legs.

[icetrauma]

No sleep last pm. For the past couple of pm's I have been waking up every hr or 2. Just can't stay asleep. Going to take a Benadryl tonight to see if that helps. So, legs were put off till tomorrow.

[icetrauma]

Got some good sleep last pm and woke up at 0350. Took a prot/carb. drink followed by SuperCharge and hit the gym.

Warm up
10 min treadmill
bb squats 2x135x20

Working sets
bb squats
1x10x225
1x10x315
1x6x405

Leg ext/seated leg curl warm ups
1x15x120
1x10x170/1x20x70
1x6x250/1x20x70

calf warm ups
leg press calf raises 2x15x180

Working sets
stiff legged deads/leg press calf raises weight is w/o sled
1x15x135/1x15x270
1x10x185/1x15x360
1x6x235/1x10x450

seated leg curls/seated calf raises
1x15x120/1x15x90
1x10x170/1x10x135
1x5x235/1x5x180

Roman Chair leg raises
3x10xbw

Had good session this am. Need to up the weight on stiff legged deads and last set of squats. Legs are pumped and feeling good.

[icetrauma]

After tomorrows workout of shoulders, I am going to start a 4 day split so I will have enough time to kick up my cardio. Whatcha think?

Day 1 - Chest, biceps and cardio
Day 2 - Quads, calves and abs
Day 3 - Shoulders, triceps and cardio
Day 4 - Back, hamstrings and abs or cardio

[icetrauma]

Hit shoulders, rotator cuff and cardio today. Felt a little tired this am so focus was not the best. Workout was avg. intensity level was low until cardio.

Warm up
10 min. treadmill
db overhead press 2x35x20

working sets
1x15x45
1x10x60
1x5x80

seated rear delt db raises
1x15x17.5
1x10x25
1x5x35

seated lat raises
1x15x15
1x10x25
1x5x30

rotator cuff on cables
adduction/adduction
1x15x30/1x15x20
1x10x40/1x10x30
1x10x40/1x10x30

Only had 15 min. of time for cardio. HIIT on elliptical runner with 2 min. intervals. Low intensity ramp 4 resistance 1. High intensity ramp 10 resistance 8. Worked up one heckuva sweat. Felt really good after. I almost ditched cardio for the sauna but decided I need the cardio more. Tomorrow is an off day so I get to sleep in until 0520.

[jiritt0]

incorporate cardio into lifting sessions, it's a two-for