Kickin it with PW Lemonade

[The_Beave]

Ack. That has got to be a lot of writting. More power to you! That's not a job I want, though I appreciate competent healthcare professionals.

[lebreezy23]

THIS STUFF IS WICKED!!

[icetrauma]

PW has to be one of my fav. supps on the market!!!!!!!

Just finished legs and am worn ass out. Did my usual 10 min. warm up. Followed by leg ext 2x15 with stretches in between. Then seated leg curls 2x15 with stretching in between.

Hack squats not including sled weight
1 x 12 with 90
1 x 10 with 180
1 x 10 with 270
1 x 8 with 360

Leg ext.
1 x 10 x 110
1 x 10 x 130
1 x 8 x 130

Leg Press not including sled weight
1 x 10 x 450
1 x 10 x 540
1 x 8 x 630

Seated Leg curls
1 x 12 x 110
1 x 10 x 130
1 x 8 x 150

Lying leg curls
3 x 10 x 120

Donkey raises
1 x 10 x 240
1 x 10 x 280
1 x 10 x 320

Seated raises
2 x 10 x 100

Legs feel full and pumped. Sweating like a whore in church at this time. Feeling complety worn out. Getting ready to throw some chicken on the grill with corn on the cob and rice for dinner.

[icetrauma]

No grilled chicken tonight because my daughter put the chicken breast in the freezer So, went to the local sushi joint for some sashime and a roll. No soy sauce used. Tryin to keep tha sodium down.

[icetrauma]

Took today off due to wacky schedule. Weight shot up to 268 and today I weighed in at 261. So, that is good news. I for joy while the was playing.

[icetrauma]

Hit shoulders this AM. Was able to get through 7 working sets of 10-12 reps.

Hammer Stregnth Overhead Press weight is per side
Warm up 2x15x45
1x12x70
1x10x90
1x10x90
1x6x100

Pec Dec rear flys
1x12x70
2x10x120

Lat flys
1x10x20
1x4x25

Had to stop their due to forearm pain. But overall somewhat satisfied with workout. Finished off with oblique work and cardio on the elliptical runner. 30 min hills. Ran hills walked valleys and then 10 min cool down on treadmill.

[The_Beave]

That's some serious weight, man. Don't tweak your forearm again, though.

[icetrauma]

Today was bi's, tri's and forearm rehab. Mostly machines used on all exercises. Started off with DB curls after warm ups. Only used 25 lbs. and noticed a little pain/strain at peak contraction. So only did 3 sets of those. Then hit Cybex single arm curls for 4x10 @ 55,70,110,110. Went to rope ext. 3x10 @ 50,50,60 then single arm push downs 3x10x50. Kept it light and easy. Then hit the forearm machine for some external and internal rotations. Weight used was 60lbs. Feeling pretty good. No pain are cramping. Hit abs prior to 15 min in the sauna. Protein shake is on board and it is about time to eat. Got alotta house work to do since tomorrow is moms day. So, no gym till Monday at 0430. L8r!

[icetrauma]

What a session. Got out of the house about 8 min late so had to push it to make it through the weight session. And it went a little like this. Poundage is not were it should be but ever since doing sets of 10 the amount lifted has dropped.

Hammer Strength bench x pounds on one side

2x15x45-warm up
1x10x70
1x10x80
1x10x90
1x8x100

Hammer Strength Decline

1x12x70
1x10x90
1x8x105

Hammer Strength Incline

2x10x70
1x8x80

Pec Dec

3x10x110

Cardio

30 min elliptical runner. Ran hills and walked valleys.

Chest feels pumped and full. Right elbow and shoulder gave a little trouble on flyes and incline. They both are feeling the stress right now. Over all good work out. Had to really maintain focus on last 10 min of cardio to get through it. Tomorrow is back, abs and more cardio.

[The_Beave]

I've actually been getting into the "zone" during cardio the past few days. I just run, and it feels decent. I am not runnign fast, but, on a treadmill, that's a good thing for me. LOL!

That looks like a good workout. Rock on!

[icetrauma]

Today was back. Hit this PM due to I was off today and it was my daughters track and field day. She won the 100yd. dash and her class won overall Started off with warm up on treadmill and lat pull downs 1x10x80 both front and back, nonstop. Then Hammer Stregnth bb rows 1x45x15 Working sets. All Hammer Stregnth (HS) weight is per side.

HS bb rows
1x10x70
1x10x90
1x10x115
1x8x115

HS high pulls
3x10x90

Close grip pull downs
3x10x120

Wide grip lat pull downs
3x10x120
Had to really push through the last 2 sets. Lats were really fatigued and pumped.

Machine pull overs
2x10x100

Low back ext.
1x10x150
2x10x220

Passed on traps due to sore forearms. Will work them in on shoulder day. No abs due to time constraints. Will hit them tomorrow with legs. Finished up with 35 minutes on the elliptical runner. Ran hills walked valleys. Level 8 for 12 minutes then finished the rest at level 10. Ran home downed a protein shake, showered and hit the sushi bar. Had uni (sea urchin) for the 1st time today and it was awesome. Highly recommended. Later.


Side not. Grip is about the same. No improvement or regression at this time. As soon as it gets better I will incorporate bent over bb rows and bent legged deads.

[icetrauma]

Had low energy and stamina in the gym today. Running short on time so I had to omit hammies for todays workout. It went something like this.

Leg ext warm ups
2x15x70

Seated leg curls warm up
2x15x70

Hack squats. Weight was down along with energy and stamina
1x15x145
1x12x225
1x10x315
2x10x365

Leg ext.
3x10x120

Leg Press not including sled
1x10x540
2x10x590

Seated calf raises with crunches in between sets
1xmachine weightx15
1x15x45
1x12x90
1x10x115
1x10x125

Donkey calf raises
1x10x260
2x10x300

Stationary bike x 10 minutes to cool down.

Not happy with todays session. Hopefully next one will be spot on. Off tomorrow due to short turn around time for work. Only 5 hrs sleep.

[icetrauma]

Hit shoulders this am prior to work. It went a little like this.

Treadmill 5 min warm up.

Hammer Stregnth overhead press all weight
Warm up 2x15x45

1x10x70
1x10x80
1x10x90
1x7x100
1x10x90

Rear delts on pec dec
1x10x100
1x10x120
1x7x120 then 1x5x90

Machine lat raises
1x12x40
1x10x70
1x6x90 then 1x4x70

Abs
2x15 leg raises with lower crunches
2x15x v-ups

35 min on elliptical runner. Ran hills and walked valleys on level 8. Good overall workout. Unable to do dumbell work due to forearm pain. It is the same no improvement.

[icetrauma]

Today was arms and cardio. A mediocre workout to say the least. Remain unable to do db curls due to forearm pain at peak contraction. This is how it went. Intensity was so so. Poor sleep last PM. Woke up 3-4 times.

Warm ups
ez bar cable curls
2x15x50
V-bar push downs
2x15x35
Straight bar push downs
2x15x35

Overhead V-bar ext.
1x10x50
3x10x70

Straight bar push downs
1x10x60
2x10x80

Cable single arm kick backs
3x10x20

Single arm cable curs
1x10x30
2x10x50

EZ bar cable curls
1x10x90 had to stop due to fa pain

EZ bar preacher curls close grip
2x10x60

Nataulis over head single arm curls
3x10x80

Cardio
35 min treadmill pointed towards the sky and 3.0 pace. Worked up a nice sweat. Tomorrow will be cardio and abs. Possibly some forearm rehab.

[icetrauma]

It's been awhile since I hit the gym. Last couple of weeks have been hectic. Wife is having premature contractions, in-laws came in town and my mother in law busted her leg and had to be on crutches. So, the gym took a back seat to life. Anyway, good to be back in today. Hit chest and cardio. Want to hear about it? Well here it goes

Warm up
7 min treadmill
Hammer strength note: all hammer strength lbs is per side.
HS bench
2x15x45

Working sets HS bench
1x10x70
1x10x90
1x8x100
1x6x110
1x5x115
1x10x80

Incline HS
4x8x70
Attempted to do db incline but felt a little discomfort in the right shoulder so I took caution and hit the hs machine.

Decline HS
1x10x70
2x10x90

Pec Dec
2x10x110
1x10x130

Chest felt full and pumped and very fatigued. Felt like I had a good workout.

Cardio was usual elliptical runner. Level 8 hills for 35 min, cool down not included, ran the hills and walked the valleys.

Only other disappointment other than the shoulder was my i-pod ran out of juice right at the beginning. I am off the next 4 days so I plan on getting things back on track.