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  • #16
    Days 12 & 13

    Good couple days shoulders and knees are feeling good, SIJ is still easily aggravated, wrist is feeling better. Workouts have gone well, reduced break time to just as long as it takes to switch weights, pumps have been intense, had to rub down my legs after some of the exercises today. Time on the run was over 7 min. again . Same thing happened last week from Mon. to Wed.

    Wed.

    Shoulders/Triceps


    Standing BB Press - 45*12, 65*12, 85*7
    One Arm Tri Pressdown - 20*12, 30*12, 40*12, 50*5
    Front Cable Raise - 15*12, 20*12, 25*6
    OH Tri Ext. - 30*12, 40*12, 50*12, 60*8
    Side Cable Raise - 15*12, 20*12, 25*5
    Pronation Pressback - 10*12, 15*12, 20*12, 25*12, 30*8
    Rear Delt Pec Deck - 30*12, 40*12, 50*12, 60*12, 70*12, 80*5
    Rope Pressdown - 30*12, 40*12, 50*12, 60*9

    Cardio - 1 mile run 7:05

    Thu.

    Legs


    V Squat - 90*12, 140*12, 180*12, 230*8
    HS Seated Calf - 50*12, 100*12, 120*10
    Hack Squat - 90*12, 140*12, 180*9
    Cybex Standing Calf - 70*12, 90*12, 110*12, 130*6
    Seated Leg Press - 110*12, 150*12, 190*12, 230*12, 270*3
    45 Donkey Calf - 90*12, 140*12, 180*12, 230*10
    Single Leg Curl - 40*12, 50*12, 60*7
    Single Leg Ext. - 40*12, 50*12, 60*12, 70*8

    Cardio - 20 mins. Elliptical CT1 R6
    Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
    Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
    Progress pics - http://bodyspace.bodybuilding.com/ElPena/

    Comment


    • #17
      Days 14 & 15

      Been a good couple days, enjoying my work at the clinic and its hitting home how I'm down to a week of clinicals, it's been a great learning experience, and honestly I'm going to miss going to work. So it's back to school time for me soon, this next week will probably only have 3 updates as I have alot of paperwork to finish up for the clinical and I've got some clients who are taking up a bit of my free time, definitely a good thing as I need the cash. Left shoulder pain is once again a constant dull ache, I'm starting to believe the old timers around here who say joints always hurt with weather changes , other than that things feel pretty good. Workouts went well, while I had fun changing things up this week, I'm probably going back to full body on Mon.

      Chest/Biceps

      High Pulley Crossover - 60x12, 80x12, 100x12, 120x6
      Rope Curl Low Pulley - 30x12, 40x12, 50x12, 60x7
      Low Incline DB Press - 30x12, 40x12, 50x12, 60x5
      Machine Preacher - 30x12, 40x12, 50x7
      LF Chest Press - 50x12, 70x12, 90x12, 110x8
      Cable Concentration Curl - 20x12, 25x12, 30x9
      Pec Deck - 30x12, 50x12, 70x8

      Cardio - 1 mile run 7:01.

      Back/Abs/Forearms

      Assist. Pullups - -100x12, -70x12, -40x8
      Rope Crunch - 30x12, 40x12, 50x12, 60x12, 70x12
      Rev. Forearm Cable Curl - 20x12, 25x12, 30x10
      Low Cable Row - 60x12, 70x12, 80x12, 90x9
      Rev. Crunch - 5x12, 10x12, 15x9
      Pulldown - 60x12, 80x12, 100x12, 120x6
      Forearm Cable Curl - 30x12, 40x12, 50x12, 60x9
      MTS Crunch - 30x12, 40x12, 50x12, 60x9
      Back Ext. - BWx12, 25x12, 35x12, 45x8

      Cardio - 20 min. Elliptical CT1 R6
      Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
      Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
      Progress pics - http://bodyspace.bodybuilding.com/ElPena/

      Comment


      • #18
        Days 16 & 17

        Offday yesterday, continuing right along on this slow cut. Joints feel good with the exception of the SIJ, I have deads scheduled tomorrow morning but will probably end up skipping them. Todays workout went really well back on the full body routine, and my time on the run was under 7 min. again .

        4 sets 4 reps

        VSquat - 270
        HS High Row - 180
        Cybex OH Press - 125
        Low Pulley Crossover - 140
        Seated DB Tri Ext. - 75
        Alt. DB Curl - 35

        Cardio - 1 mile run 6:52.
        Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
        Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
        Progress pics - http://bodyspace.bodybuilding.com/ElPena/

        Comment


        • #19
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          Comment


          • #20
            Days 18, 19, & 20

            Just a short update today since it's been a couple days without one, knees and shoulders have been good the last few days pain free for the most part, other than a few occasions when taking my shoulder to end rom. SIJ continues to be tender so some exercises are out for a while until it quits bothering me. Workouts have been good. Tomorrow is my last day at clinicals, so updates should be more regular after that.
            Last edited by El Pena; 06-28-2007, 07:04 PM.
            Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
            Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
            Progress pics - http://bodyspace.bodybuilding.com/ElPena/

            Comment


            • #21
              Originally posted by El Pena
              Just a short update today since it's been a couple days without one, knees and shoulders have been good the last few days pain free for the most part, other than a few occasions when taking my shoulder to end rom. SIJ continues to be tender so some exercises are out for a while until it quits bothering me. Workouts have been good. Tomorrow is my last day at clinicals, so updates should be more regular after that.
              Not bad !

              Comment


              • #22
                Day 21

                Well all done at clinicals, things went really well there, now I'm keeping my fingers crossed that my 2nd summer session class makes if not I'll be carrying a 20 hour load in the fall. Shoulders and Knees are feeling good today, haven't messed with the SI joint too much and its been feeling better. Skipped the run due to needing to run some errands before going to the clinic.

                Workout 4 sets 8 reps

                Cybex Squat Press - 375
                HS Low Row - 140
                Tri pron. pressback - 25
                High Pulley Crossover - 100
                Front Raise - 20
                High Pulley Curl - 80
                Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                Comment


                • #23
                  Day 22

                  Good workout this morning, things are moving right along, I got myself into a pair of 32's yesterday . All done with my first clinical, it was a great learning experience. Except for the SI, joints are feeling good.

                  4 sets 16 reps

                  Standing BB Press - 50
                  Pulldown, pron. - 100
                  Step Ups Bilat. 18 in. - BW
                  LF Chest Press - 50
                  Single Leg Curl - 40
                  Decline situps (2 sets) - BW

                  Cardio 20 min. Elliptical CT1 R7
                  Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                  Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                  Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                  Comment


                  • #24
                    Day 23

                    Woke up with some minor low back pain, and a little tenderness on the right tibia, other than that things feel good. Today is normally an off day but since the gym will be closed for the 4th decided to go in and get in a workout. Lifting went by quick, afterwards got on the tread for a nice slow walk, will be using that instead of the elliptical for a while, and will be increasing the incline on it gradually.

                    4 sets 4 reps

                    Seated Single Leg Press - 200
                    Low Cable Row - 100
                    Incline DB - 75s
                    Rope Pressdown - 120
                    Hammer Curl - 40s
                    Wide Upright Row - 95

                    Cardio - 20 mins. Treadmill 3.2mph
                    Last edited by El Pena; 07-01-2007, 05:43 PM.
                    Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                    Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                    Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                    Comment


                    • #25
                      Day 24

                      Woke up feeling good this morning low back pain is gone, tibia still a little tender, everything else feels good. Finished the workout in less than an hour including a very good time on the run despite the shin pain.

                      4 sets 8 reps

                      Assist. Pullup - -60
                      BB Bench - 135
                      Seated Leg Curl - 90
                      Rev. Peck Deck - 80
                      HS Seated Calf - 100
                      Cable Rev. Forearm Curl - 30

                      Cardio - 1 mile run - 6:40.
                      Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                      Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                      Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                      Comment


                      • #26
                        Day 25

                        Feeling good today back pain is gone, right tibia still a little tender to the touch other than that things are feeling good. Turned in all my paperwork for my clinical, one down two to go. Things went great and I'm looking forward to the next one coming up in January, for now it's back to the classroom.

                        Workout went very well today, they put up a new chain for the heavy bag at the gym so that will be going back into my workouts soon, I'm looking at only doing it on Saturday's for the time being.

                        So far the Triad is working about as expected, its keeping the joint pain down and I'm able to complete everything as planned, in addition its seemed to make me a tad more regular, I'd not really noted but I haven't had any gas issues since starting to use it. Once my current supply of glucosamine and multi's runs out, this will become a staple supp., I'm a broke student can't afford to throw stuff out .

                        4 sets 16 reps

                        V Squat - 90
                        HS High Row - 70
                        Cybex OH Press - 75
                        Low Pulley Crossover - 70
                        Seated DB Tri Ext. - 35
                        Alt. DB Curl - 17.5s

                        Cardio - 20 min. Treadmill 3.2mph on L1 Incline.
                        Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                        Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                        Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                        Comment


                        • #27
                          Days 26 -27

                          Joints are feeling good, they put up a heavy bag outside of the cardio room so treadmill is out heavy bag is back in , now that I have unrestricted access I'll be doing it 3 times a week joints permitting. Didn't have my gloves today so I couldn't go all out on it with my hands but I did with the feet and wound up slightly bruising the top of my foot .

                          4 sets 4 reps

                          Dips - BW
                          Hack Squat - 180
                          Seated DB Press - 55
                          Pulldown, Close Grip - 180
                          Single Leg Ext. - 90
                          MTS Crunch - 60

                          Cardio - 25 min. Heavy Bag.
                          Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                          Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                          Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                          Comment


                          • #28
                            Days 28-29

                            Good couple days joints are feeling good, right foot is still a little tender. I'm back on the treadmill, someone broke the swivel the heavy bag was on so have to wait till it gets replaced, won't hold my breath on that one.

                            Fri. 4 sets 8 reps

                            Leg Press - 515
                            High Cable Row - 70
                            Incline BB - 135
                            One Arm Tri Pressdown - 50
                            Rev. CB Curl - 55
                            DB Lateral Raise - 25s

                            Cardio - 1 mile run 6:45

                            Sat. 4 sets 16 reps

                            Assist. Hammer Grip Pullups - -95
                            Back Ext. - BW
                            Face Pulls - 50
                            Cybex Calf Raise - 90
                            Cable Forearm Curl - 25
                            Rope Crunch - 25

                            Cardio - 20 min. Treadmill 3.2 mph 1.5 Incline
                            Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                            Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                            Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                            Comment


                            • #29
                              Originally posted by El Pena
                              So far the Triad is working about as expected, its keeping the joint pain down and I'm able to complete everything as planned, in addition its seemed to make me a tad more regular, I'd not really noted but I haven't had any gas issues since starting to use it. Once my current supply of glucosamine and multi's runs out, this will become a staple supp., I'm a broke student can't afford to throw stuff out .
                              Awesome updates man

                              Comment


                              • #30
                                Things started out not so well I was almost at the gym when I realized I forgot my PW, so I went back to my house to get it . Good thing my gym is less than 10 mins from my house at least . Once I got there though things went smooth finished the workout in less than 45 min. run included. Joints continue to feel good, legs are a bit sore despite that runs have gone well I've stayed under the 7min. mark the last few runs.

                                4 sets 4 reps

                                Cybex Squat Press - 510
                                HS Low Row - 180
                                Tri Pron. Pressback - 40
                                High Pulley Crossover - 140
                                Front Raise - 35
                                High Pulley Curl - 100

                                Cardio - 1 mile run 6:43
                                Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                                Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                                Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                                Comment

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