Done with rehab time to build

[icetrauma]

Last 4 days have been rough. Diagnosed with benign postural vertigo last Thursday. Every move I made I gelt like I was going to . The medication they put me on knocked me on my ass. I slept all day Thurs and Fri. Finally felt somewhat better on Saturday. Sunday my oldest daughter had her district gymnastics meet and she qualified for south state silver division. Had her best meet ever. All around score of 35.45. Very proud of her and she brought home a straight A report card. Today was chest and biceps

Warm up
treadmill 10 min
incline bb 2x20x95

working sets
bb incline
1x15x135
1x9x185
1x5x225
1x6x185

db bench
1x15x50
1x10x65
1x4x90 last rep was a partial
1x6x65

dips
2x6xbw

bi's
warm up
straight bar curl
2x15x45

working sets
db curls
1x10x20
1x10x30
1x5x40

ez bar curls
2x10x65
1x5x75

After these sets my arms were so pumped my rom was being compromised and damn they are swole. Chest feels full and tight along with the bi's. No cardio because I still felt a little woozy but this to shall pass. Tomorrow back to am's and quad, calves and abs.

[icetrauma]

Felt a little off and sluggish today. Prob. because of the brew I drank yesterday. I am still a little gun shy due to the vertigo incident last week so no squats today.

Warm up
leg ext. 2x20x70
leg press 2x15x270

leg press weight does not include sled
1x15x450
1x10x540
1x5x720

leg ext. different machine used than usual
1x15x100
1x10x150
1x8x250

standing calf raises
2x15x75
1x10x120
1x10x150

seated calf raises/crunches
1x15x90/1x15x50
1x10x135/1x10x70
1x5x180/1x10x120

Hit the bike for 10 min post and then the steam room for a little relaxation. Chest and bi's feel tight this am with a little doms. Tomorrow shoulders, tris and cardio.

[icetrauma]

Todays workout was less than steller. Here is a little over view of the last 3 days. I have been getting about 5 hrs sleep per day while working 12 hour shifts. Diet has been lower than usual in calories, which is good I am mildly attempting to drop weight. And just over all feeling lethargic and draggin. Hit shoulders today. Workout dragged and the energy and focus levels were just not their. I am going to kick up the cal's today and hopefully get in bed by 9pm tonight.

[icetrauma]

Had some awesome sleep the past 3 days and am re-energized to hit it. Today was back, hammies and abs

Warm up
lat pull downs 1x20x90
bent over reverse grip rows 1x20x115

working sets

bent over bb rows
1x15x135
1x10x185
1x6x235

wide grip pull downs
1x15x105
1x10x150
1x6x180

close grip pull downs
1x15x105
1x10x120
1x8x150

hammies warm up
2x20x75 seated leg curls

sl dead lift
1x15x135
1x10x185
1x7x235

lying leg curls
1x15x90
1x10x120
1x5x155

abs
standing cable twists for obliques
2x15x40
side crunches
2x15xbw

Had an awesome feeling this am. Good focus and energy. Felt good to hit the gym again.

[jiritt0]

hows progress lately?

[icetrauma]

hows progress lately?

Doing better than expected. The shoulders and elbows are 99% and I went from 272 to 263. Most of my lifts are up. My only real problem is lack of sleep. And after a couple of days of 5 hours sleep the old body just can't take it anymore. That is when progress slows and I have to take a couple of days off to get the extra sleep in.

[icetrauma]

Today was chest, bi's and cardio.

Warm up
5 min on treadmill
2x20x115 bb bench

working sets
bb bench press
1x15x165
1x10x205
1x5x265
1x6x225

db incline
1x12x55
1x8x70
1x4x90

hammer strength decline all weights are per side
1x10x70
2x10x90

bi's
warm up
straight bar curls
2x20x40

working sets
1x12x20
1x10x30
1x5x45

ez bar cable curls
1x15x50
1x10x70
1x5x120

preacher curls
1x15x50
1x10x65
1x5x110

Cardio was interval training on elliptical runner. Time was 20 min total. Cool down not included. Ran 2 minutes and walked 2 min. runs were incline 10 resistance 8 except last set of hills were resistance was increased to 10. Finished off with 10 minutes in the steam room.

Overall I was really excited about todays results. Bench went much better than excpected. I used a spotter on the last set and he said he barely touched the bar 1/2 way up just to get through the sticking point. I was just going to up the weight to 255 but I decided to up it to 265. I have been using a wide grip on the incline and bench lately and the stress has been increased on the pecs. Feeling really good right now and am very happy with todays session. Tomorrow, I will sleep in and get some rest. Thursday will be quads, calves and abs.

[conda]

Maybe so. But chicks big my big guns.

[icetrauma]

I really did not feal like waking up today muchless doing squats. So, I pryed my fat ass out of bed and got it going. Downed my protein shake and predrink and off to teh gym

Warm up
10 min on tread
bb squats 2x15x135

working sets
1x10x225
1x8x335 weight increase here
1x4x425 weigth increase here too.

leg press
1x15x540
1x10x630
1x10x720

calf raises
leg press calf raises
1x15x270
1x10x360
1x10x410

seated calf raises/decline crunches
1x15x90/1x15xbw+10
1x10x115/1x15xbw+25
1x10x115/1x15xbw+25

Glad I got up and hit it this am. I upped the weight on squats and feel really good about doing so. Tomorrow is shoulders, arms and cardio.

Feeling a little run down right at this moment. Chest seems a little tight and sore. Legs feel like firm jello but this is to be expected.

[jiritt0]

nice squatts!

eve do high rep sets as a burn out? like 20-30+

[jiritt0]

nice squatts!

eve do high rep sets as a burn out? like 20-30+

[icetrauma]

Hit shoulders today. Here is how it went.

Warm up

Rotator cuff abbduction/adduction
2x15x20

working sets

rotator cuff abbduction/adduction
1x10x20/1x10x30
1x10x30/1x10x40
1x10x30/1x10x40

db overhead press did these on end of flat bench.
1x15x45
1x10x60
1x5x70

seated lat raises
1x15x15
1x10x25
1x5x30

rear delts
seated bent over raises
1x15x15

After that set moved to cable for reverse flyes. 1x10x40. After that set my shoulders had deep down burn. The good burn when you know you really worked em. I believe the rotator cuff exercises, esp. the abbductions, led to rear delt fatique.

Smith machine behind back shrugs
1x15x135
1x10x205
2x10x255

Shoulders feel nice and full. Legs are freaking SORE!!!!!!!. Major doms.

[icetrauma]

nice squatts!

eve do high rep sets as a burn out? like 20-30+

Not recently but will give em ago.

[icetrauma]

Hit chest and bi's today. Woke up yesterday with a little pull to upper r calf and lower hamstring tie in. Not sure what happened but it has been tight ever since.

Warm up
bb incline
2x20x95

working sets
1x15x135
1x10x185
2x4x225
1x6+2 partials X185

db bench
1x12x50
1x10x60
1x5x70

hammer strength decline
1x15x70
1x10x90
1x8x115

bi's
warm up
2x20x40 straight bar curl

ez-bar curls
1x12x60
1x10x70
1x5x80

db curls
1x12x17.5
1x10x25
1x5x40

machine preacher curls
1x15x65
1x10x80
1x8x115

Had a good session this am. Chest feels sore and tight. The pumps were great. After incline my chest felt like it was going to explode. I could really feel the muscles contracting during todays workout. Tomorrows session will depend on how the r knee feels. If still tight then I think I'll just do some cardio and extra stretching.

Edit. Diet has been really poor over the weekend. Had some friends over for fight night and we winged and boozed it up. Then Sunday was just as bad except I substitued Dr. Pepper for beer. Felt a little sluggish this am. Going to really pound down the h2o today. Oh, and what the heck is up with the hacker today. I had to go in through my pm alert through my yahoo e-mail to get in.

[icetrauma]

Slept in till 0430 today. Hit cardio and abs. Ran for 20 minutes on the elliptical runner increasing the resistance every 2 min. Then did 1x15xbw roman chair leg raises. Finished off with 2x10xbw on hanging raises. I kept the swaying down to very minimum and concentrated on abs. Yesterday's diet was better and I crashed around 830 pm last night.