My log/review a work in progress

[icetrauma]

Yesterday was elliptical runner in AM on random setting. The wheels were sore from the prev. day but got through it. Hit the 3 mile marker after 26 min. 4 minutes ahead of schedule. Felt really awesome. Hit shoulders and tri's in the PM and here is how it went.

Shoulders
Overhead BB press
warm up 1 x 20 x 65, 1 x 18 x 95
Working sets 1 x 12 x 135, 1 x 10 x 155 then 1 x 5 x 185
Bent over DB raises
1 x 15 x 20, 1 x 10 x 35 then 1 x 8 x 45
Front raises
1 x 10 x 40

Tri's
Warm up 1 x 20 x 35 each w/v-bar, straight bar forward and reverse grip
Dip Machine
1 x 15 x 180, 1 x 10 x 220 then 1 x 10 x 280
V-bar push downs
1 x 15 x 35, 1 x 10 x 60 then 1 x 8 x 90

Delts and tri's were really pumped and full. Felt twice as big as normal. Great workout. Will post today's workout later.

[icetrauma]

Hit the elliptical runner today on random setting level 8 this AM cardio went well. Now onto tonights workout. My relief was late so I had only enough time to get in one body part. So here it goes.

Back
Warm up Lat pull downs 2 x 80 x 20
BB row
1 x 15 x 135, 1 x 10 x 225 then T-bar row parallel grip 1 x 8 x 160
Felt a better squeeze on T-bar and held my form better
Pull downs wide grip
1 x 15 x 110, 1 x 10 x 130 then 1 x 7 x 160
Damn those lats are looking wide and good. Great pump.
Traps behind the back shrugs
1 x 20 x 135, 1 x 10 x 225 then 1 x 10 x 275
Neutral grip shrugs
Weight used is not counting the bar weight
1 x 15 x 360, 1 x 10 x 470 then 1 x 8 x 470 dropped to 1 x 112 x 360
Traps are looking better and improving with every workout.
Narrow grip rows to finish things off
1 x 20 x 130 then 1 x 10 x 200

Good workout all in all. Intensity was 7/10. Started off really pissed because I only had about 30 minutes to workout and felt I had to rush a little. I am however decreasing the amount of time spent on PM lifting but getting in same amount of work or more. Upping the intensity and decreasing the rest time in between each set. Taking tomorrow off. Later.

[nycste]

i like this log.. keepup good work

and fu shoulder injuries.. whats been stopping me this past year on and off

[pu12en12g]

Hey man how is everything going ?

[icetrauma]

Just pulled up an old log for grins and giggles. Here is an update.

All right! has been declared.

Starting weight 245 at 25% bf

Today I weighed in at 275 and approx. 20%bf. I have put on some good solid mass since this log. Feels good man. Starting this seasons cut. Goal is 10% or less bf.


Edit....I wish you still had the original RA it was good stuff!

Hey man how is everything going ?

Pretty good see above Strong bump is strong.

[jiritt0]

You should drop long slow duration cardio and start doing barbell complexes..
I bet you'll hit that goal 10x quicker, and won't experience any ankle/knee/hip issues

[icetrauma]

You should drop long slow duration cardio and start doing barbell complexes..
I bet you'll hit that goal 10x quicker, and won't experience any ankle/knee/hip issues

Right now my cardio is mostly HIIT with intermittant duration cardio. I like to utilize the elliptical machine and the stairmaster. My workout today was this.

Warm up was

leg ext
2x20x70
seated leg curls
2x20x70

hack squats smith machine
1x15x135

working sets. all working sets have 1 min. rest in between sets.
smith mach. hacks
2x10x225
2x10x275

leg ext
1x10x145,175,195

lying leg curls
4x10x125

seated leg curls
3x10x145

No calf work due strained left calf. Abs were decline crunches 3x15xbw at 30 second intervals.