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  • #76
    Went in to work shoulders todays. Started of with overhead db presses 30lbs. and felt/heard some clicking in r shoulder. So, I vacated the delts and headed over to the cables for some rotator cuff work. Here is how it went.

    abbduction/adduction
    2x15x20
    2x10x30/2x10x40
    1x10x40/1x10x50

    push downs
    3x10x30

    raises
    3x10x20

    Followed all this up with stretches and 1mile on the treadmill.
    Do or do not. There is no try!

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    • #77
      Hit arms this am. Focus and intensity was less than steller. Had to drag my sorry glutes out of bed this am.

      warm up
      push downs straight bar 2x20x40
      reverse grip 1x20x40

      working sets
      skull crushers
      1x10x70
      2x8x80

      rope push downs
      1x10x70
      1x10x90
      1x10x110

      reverse grip single arm push downs
      1x10x40
      2x10x50

      bi's
      straight bar curls
      1x20x40

      incline curls db curls
      1x10x25
      1x10x30
      1x8x40

      cable concentration curls
      1x10x40
      1x10x50
      1x10x60

      single arm db preachers curls
      1x10x30
      1x6x45

      l elbow tennis elbow started to flair up again during skull crushers. I slept wrong on my r shoulder and it is just feeling out of wack this am. Going to sleep in tomorrow and the schedule so far is...
      Wed.- shoulders
      Thurs. - legs
      Fri. - back
      Sat. - chest
      I'll be mixing in abs and cardio with each workout. No work Thur.-Sat. so those aught to be some great sessions.
      Do or do not. There is no try!

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      • #78
        Not alot happing today. Hit the treadmill for 30 min. this am. Busy as hades at work all wk.
        Do or do not. There is no try!

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        • #79
          I don't know about yall but I'm ready for Christmas to be over with. To many honey do's and party's. Yeah, I said to many parties. First words out of my wifes mouth last Wed. was "I am glad you are off the next 3 days. There is alot of stuff I need you to do." Anyway, gym has been ok. Worked shoulders out yesterday and a little cardio. Have 3rd party in a row tonight and have to work today and the next 2 days. Oh well, this to shall pass. Merry Christmas to all.
          Do or do not. There is no try!

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          • #80
            Still going strong

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            • #81
              Originally posted by pu12en12g View Post
              Still going strong
              It's hard as hades right now. Once we get into January it will calm down and things can get back to normal. Sometimes it feels like I am Going to stock up for a Feb.- May cut.
              Do or do not. There is no try!

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              • #82
                Did some light leg work today. Focused more on endurance this am. Finished off with some abs and a little jaunt on the treadmill. Cooled down in the sauna then hit the steam room for some relaxation. Having some GI troubles this am. Hopefully this will pass
                Do or do not. There is no try!

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                • #83
                  Hit chest and bi's today. Changed things up a bit.

                  Warm up
                  treadmill 5 min warm up.
                  incline bb press 2x12x135

                  working sets
                  incline bb press
                  1x5x185
                  1x5x205
                  1x5x225
                  1x3x245 spotter helped get it out of the hole on 3rd rep.

                  db bench press
                  1x5x70
                  1x5x80
                  1x5x90
                  1x5x95

                  decline press hammer strength weight per side
                  1x8x90
                  1x5x115

                  seated cable flys
                  1x20x30
                  1x10x50

                  bi's
                  warm up
                  ez bar curls
                  1x15x40

                  working sets
                  ez bar curls
                  1x5x70
                  1x5x90
                  1x5x100

                  db preacher curls
                  1x5x45

                  Had to cut it off their. Felt my right bi start to get that real tight feally associated with onset of tendonitis. So, I decided to err on the side of caution and hit the cardio.

                  Cardio was on treadmill. Total 1.5 miles. Ran 1/4 at 8 min. pace and walked a quarter and repeat till total distance was 1.5 miles. Hit the dry sauna for 10 min afterwards. Immediately followed by 8 min in the steam room.

                  Ran out of SuperCharge last week so my preworkout drink was whey+2% milk. Waited 30 min then drank 2 cups coffee mixed with 1/4 cup 2% milk. I was surpised by the results. Had good solid energy and focus was good. It worked well but not as good as WF/GM or SuperCharge.
                  Do or do not. There is no try!

                  Comment


                  • #84
                    Originally posted by icetrauma View Post
                    Hit chest and bi's today. Changed things up a bit.

                    Warm up
                    treadmill 5 min warm up.
                    incline bb press 2x12x135

                    working sets
                    incline bb press
                    1x5x185
                    1x5x205
                    1x5x225
                    1x3x245 spotter helped get it out of the hole on 3rd rep.

                    db bench press
                    1x5x70
                    1x5x80
                    1x5x90
                    1x5x95

                    decline press hammer strength weight per side
                    1x8x90
                    1x5x115

                    seated cable flys
                    1x20x30
                    1x10x50

                    bi's
                    warm up
                    ez bar curls
                    1x15x40

                    working sets
                    ez bar curls
                    1x5x70
                    1x5x90
                    1x5x100

                    db preacher curls
                    1x5x45

                    Had to cut it off their. Felt my right bi start to get that real tight feally associated with onset of tendonitis. So, I decided to err on the side of caution and hit the cardio.

                    Cardio was on treadmill. Total 1.5 miles. Ran 1/4 at 8 min. pace and walked a quarter and repeat till total distance was 1.5 miles. Hit the dry sauna for 10 min afterwards. Immediately followed by 8 min in the steam room.

                    Ran out of SuperCharge last week so my preworkout drink was whey+2% milk. Waited 30 min then drank 2 cups coffee mixed with 1/4 cup 2% milk. I was surpised by the results. Had good solid energy and focus was good. It worked well but not as good as WF/GM or SuperCharge.


                    milk preworkout?! that sounds like madness. ive heard chocolate milk is great postworkout, but drinking milk before any acitivity I am pretty sure would cause me to vomit everywhere

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                    • #85
                      omg you are good keep the routine up include some AA's HAHAHA jk / no really (serious)

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                      • #86
                        Hit legs this am. Sleep was lack luster last pm. My daughter had a friend over for the evening and when I woke up, for the 5 time, at 0400 they were still up. So, I downed my coffee and whey and headed to the gym.

                        Warm up
                        treadmill 10 min.
                        bb squats 2x15x135

                        working set
                        bb squats
                        1x10x225
                        1x5x315
                        2x5x365
                        1x5x405

                        dead lifts...1st time doing these since high school.
                        1x5x225
                        1x5x275
                        1x3x365

                        seated calf raises
                        warm up 1x15x65

                        working sets
                        seated leg ext/seated calf raises
                        1x8x145/1x8x160
                        1x6x190/1x8x160
                        1x6x220/1x6x160

                        standing calf raises
                        2x8x150

                        The low back is a little achy from the squats and deads. I have not done deads since 1991. Form was shitty to say the least. It will get better as with the more I get used to the exercise. Depending on sleep or lack their of, tomorrow will be my last workout of the year. If the back feels good it will be punished. If not then shoulders will be called to duty. Working NYE and NYD. So, there will be little sleep in between those days. L8R!
                        Do or do not. There is no try!

                        Comment


                        • #87
                          Originally posted by icetrauma View Post
                          Hit legs this am. Sleep was lack luster last pm. My daughter had a friend over for the evening and when I woke up, for the 5 time, at 0400 they were still up. So, I downed my coffee and whey and headed to the gym.

                          Warm up
                          treadmill 10 min.
                          bb squats 2x15x135

                          working set
                          bb squats
                          1x10x225
                          1x5x315
                          2x5x365
                          1x5x405

                          dead lifts...1st time doing these since high school.
                          1x5x225
                          1x5x275
                          1x3x365

                          seated calf raises
                          warm up 1x15x65

                          working sets
                          seated leg ext/seated calf raises
                          1x8x145/1x8x160
                          1x6x190/1x8x160
                          1x6x220/1x6x160

                          standing calf raises
                          2x8x150

                          The low back is a little achy from the squats and deads. I have not done deads since 1991. Form was shitty to say the least. It will get better as with the more I get used to the exercise. Depending on sleep or lack their of, tomorrow will be my last workout of the year. If the back feels good it will be punished. If not then shoulders will be called to duty. Working NYE and NYD. So, there will be little sleep in between those days. L8R!


                          if you havent DL in 15 some years, it was prolly a bad idea to start with alot of weight. Form is much mor eimportant than weight (in every single exercise) but especially deads -- they can really tear your back up and cause alot of unwanted pain!

                          you may consider avoiding deads and squats on the same day too.. alot of leg work.. may be more beneficial to perform them seperately, if you hit legs 2x a week (squat one day, dead the other, than proceed through the other great leg works -- lunges & stepups are my favs)

                          if you do a front squat you could do straight leg deads -- hit the quads and hammies seperately, but doing a normal back squat with normal dead is alot on the wheels at once, especially if done routinely/week in-week out



                          hope you get some time off to celebrate the new year; I've found its great to reflect on the past and goal set for the future around this time of year

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                          • #88
                            No time off here. Working the next 5 days in a row. Possibly 7. Back update. It is no longer sore just pumped and swole. Feeling good.
                            Do or do not. There is no try!

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                            • #89
                              Hit shoulders and cardio today. Back is not sore at all. Doing better then expected. Wheels on the other hand have some mild doms 3/10 I say.

                              Warm up
                              bb standing overhead press 2x15x65

                              working sets
                              1x10x95
                              3x5x145
                              1x3x155

                              bent over db raises
                              1x8x25
                              1x8x30
                              1x6x35

                              lat raises/shrugs
                              1x8x25/1x10x315
                              1x8x30/1x10x315
                              1x6x35/1x10x315

                              Then hit the treadmill for some cardio. I could really feel the soreness and pump from yesterdays wheel thrashing. Ran 1/4 mile walked a 1/4 mile for 1 mile. Then started to run my 3rd 1/4 mile and could only go 1/2 way. My soleus was pumped so much I could barely lift my feet. And the discomfort was more than I could bare at that point.

                              Going to be off the next 3 days due to New Years and a very busy schedule. So, everyone out there in CL land have a safe and Happy New Years!!!!!!!
                              Do or do not. There is no try!

                              Comment


                              • #90
                                Yesterday I hit back for the first workout of the year.

                                Warm up
                                treadmill 10 min
                                lat pulldowns 2x15x75
                                bb rows 1x15x95,135

                                working sets
                                bb rows
                                2x5x225
                                1x3x245

                                lat pulldowns
                                1x10x165
                                1x5x210
                                1x5x195

                                close grip rows
                                1x8x195
                                1x7x210
                                1x7x225

                                bent leg deads
                                1x5x225
                                1x5x245
                                1x5x275

                                Back feels good and sore today. Today will be chest, abs and cardio.
                                Do or do not. There is no try!

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