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
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
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