LINKThe WRAATH of Kane

[timberwolf]

Hope the shoulder is back to 100% soon

Thanks, pt. Its been almost 2 weeks and while I've gotten alot of mobility back its far from 100%.

[timberwolf]

Thanks, pt. Its been almost 2 weeks and while I've gotten alot of mobility back its far from 100%.

But still idiotic enough to do this today...
20 clapping pullups
http://www.youtube.com/watch?v=K1JqtbRPNps

[juxtrkov]

Bar swinging? Nice discovery I'm definitely gna try that one out then.

holy sh!t I just realised that the bars on the football post are pretty thick, you must have some serious grip strength to be able to do chins like that.

I'm guessing your maximum number of chins is in the 40-50 range?

[pu12en12g]

The new ads look awesome man !! Congrats !

[timberwolf]

Been going to the gym regularly the last few weeks but experimenting with exercises that won't affect my right shoulder....

Anyway back on track....


08.14.07

upper body/ volume

band facepulls, pressdown and upright rows

pulldowns
left only)
90/15x1
90/10x2
90/9x1

chest supported machine rows
120/15x1
120/12x1
120/11x1
120/10x1

pushups
bw/55x1
bw/35x1
bw/25x1

dbell press
left only)
40/15x1
40/10x1
40/8x2

hammer curl
left)
35/15x1
35/13x1
35/10x1
35/9x1
right)
same

v bar pressdown
70/18x1
70/14x1
70/10x1

machine curl
left only)
40/15x1
40/12x1
40/8x2

tricep ext. machine
left only)
50/15x1
50/10x1
50/8x2

shrugs
185/15x1
185/12x1
185/10x2
1min rest between all sets

[timberwolf]

08.16.07

lower/ heavy

trap bar deads (using my new straps)
135/5x1
185/5x1
235/5x1
285/5x1
305/5x1
325/5x1

hammer s. legpress
left)
135/8x1
185/8x1
235/8x1
right)
same

lying leg curl
120/8x1
130/8x1
140/8x1
100/12x1

[timberwolf]

08.17.07

upper/ heavy

band facepulls and pressdown

single arm pulldowns
left only)
75/6x1
105/6x1
120/6x1
127.5/6x1

chest supported machine rows
165/8x1
180/8x2

dumbell press
left only)
50/8x1
65/8x2

pushups*
bw/65x1
bw/30x1
bw/25x1

shrugs
205/6x1
255/6x1
275/6x1
305/6x1

[timberwolf]

08.18.07

lower body (shock)

deads
135/5x1
185/5x1
235/5x1
235/8x1
235/15x1

hammer s. legpress
left)
180/9(3,3 rest/pause)x1
right)
same

lying leg curl
120/13(3,3,20 partials)x1

leg ext
165/14(5,4,25 partials)x1

[timberwolf]

08.19.07

heavy (shock)

pulldown
left only)
120/10(3,3)x1

chest supported rows
150/15(5,5)x1

hammer s. decline
left only)
125/15(5,5)x1

pushups
bw/70(20,15)x1

dumbell press
left only)
60/10(3,2)x1

hammer curls
left)
40/16(6,4)x1
right)
same

pressdown
85/15(5,4,15 partials)x1

machine curl
left only)
50/15(4,3,15 partials)x1

machine ext.
left only)
60/10(4,3,10 partials)x1

[pu12en12g]

What time is it ?

[timberwolf]

Trying to overcompensate since I can't do iupper body properly...been hitting lower body 3x per week. Caught up to me though and lower back condition acted up. Going to give it a week's rest and go light when I go back.

[pu12en12g]

....Going to give it a week's rest and go light when I go back.

Sounds good

[timberwolf]

Have had to take it easy the past few weeks because of issues with my lower back and my rotators. My shoulder problems in fact inadvertently causing my lower back problems. Since I couldn't do upper body 100% I decided to hit lower body 3X per week and ended up messing up my lower back again. Oh well....

Since I'm treading carefully with both lower and upper body exercises, I'm going to experiment with high volume workouts. For the next few weeks instead of increasing the weight, I'm going to increase the volume gradually by adding an extra set on the exercises or adding reps per set while keeping all rest time to 1 min.

Current split will be:

day 1
chest/ biceps/ triceps (workout 1)

day 2
lower body

day 3
back/ delts (workout 1)

day 4
rest or cardio

Repeat

I'll be alternating with 2 slightly different workouts for each of the days...

09.07.07

chest/ arms
*1min rest between all sets

band work (facepulls, pressdown, upright rows)

pushups
bw/90x1
bw/35x1
bw/30x1

benchpress
135/10x1
135/8x3

pec dek flyes
120/10x1
120/8x1
105/10x1

ez curl
75/12x5

reverse ez curl
55/13x4
55/14x1

pressdown (v bar)
80/11x5

machine ext.
80/14x4
80/11x1

[timberwolf]

09.08.07

lower body
*1min rest between all sets

standing calf raise
200/20x1
300/20x1
400/16x2
400/15x5

leg ext.
90/16x7

hammer s. legpress
left)
90/14x6
90/12x1
right)
90/12x7

bulgarian split squats
left)
bw/18x3
right)
same

seated calf
90/15x4

stretching 9:30

[timberwolf]

09.09.07

back/ delts
*1min rest

chest supported row
135/12x7

pulldown (neutral g.)
105/15x6
105/17

standing pulldown
90/18x3
90/20

laterals
20's/13x6

dumbell press
right)
35/14x6
left)
same

smith machine shrugs
180/12x6