Done with rehab time to build

[icetrauma]

Hit shoulder, tri's and bi's. Stuck with light weight again. Got a really good pump going this am. Felt good. I wanted to kick it up but decided to hold back and cont. my plan of light weight for this week and next week then ramp it back up again. That was one run on sentence. Over all I am feeling good. Finally back to proper hydration level. I weighed in today at 251 and I was 255 prior to the stomach virus.

[icetrauma]

Had a good session on Saturday for chest and back. Strength is def. coming back. Repped 225 x 7 for my final set on incline bb. Back is ok. My grip is really weak since I stopped using wraps. I am working on getting that back up to par.

Today was legs and it was a poor showing at best. I am continuing to have L thigh pain with the lightest of lifts. I am going to take 4 wks off of legs in hope to recover from this. I finished off with ab work and alot of stretching. Tomorrow is shoulders and arms.

[icetrauma]

Today was my first day back after a 2wk hiatus. Hit shoulders, tri's and abs.

Warm up
10 min treadmill
db overhead press 2x15x35

working sets
db overhead press
3x10x50

smith machine overhead press
3x10x135

seated db raises
3x10x20

seated bent over db raises
3x10x20

seated hammer strength shrugs
3x10x225

tri's warm up
ez bar push downs 1x15x50
straight bar push downs 1x15x50

working sets
wide grip ez bar push downs
3x10x60

straight bar push downs
3x10x60

decline crunchs
3xbw to failure

reverse crunches
2xbw to failure

Kept it light today. Got a really good pump and mind muscle connection. Kept the reps slow and really concentrated on the contractions. Felt good to be back in the gym. My sleep as of lately has been horrible. Waking up 3-5 times during the night for the past 3 wks. I really need a sleep study and I believe I have apnea. Anyway, tomorrow will be bi's and cardio.

The WF really helped me wake up this am. Quality prod. guys and gals!

[jiritt0]

2week hiatus... you beeter of been touring the pacific or something!

[icetrauma]

Hit arms this am.

bb curls
1x15x50

working sets
db curls
2x15x20
1x10x30

incline cable curls
1x10x20
1x10x25
1x10x30

preacher curls single arm
1x10x30
1x10x40
1x1050

Kept the weight light this time and really focused on muscle contraction. Hit the treadmill for a 10 minute incline walk. Attempted a jog but the L thigh started burning again. Tomorrow I'll hit the elliptical or stair master.

Link to my gg review

http://forum.bodybuilding.com/showth...#post323557781

[icetrauma]

Hit chest and light cardio today.

Warm up
db press 2x15x40

working sets
db press
1x10x70
1x10x80
1x8x90
1x8x100
1x8x80

hammer strength incline
3x8x70

db flyes
1x10x30
2x10x45

Cardio was 10 minutes on treadmill incline 9.0 speed 3.5.

On a GG note, I am not digging it at all. The flavor rocks but the texture is atrocious. Come on guys. You can do better!

[icetrauma]

Today is the first day of cranialrectalectomy. In other words. I pulled my head out of me bum and got the program rolling again.

Warm up
wide grip lat pull downs
2x20x75
bb rows
2x15x135

working sets
bb rows
3x10x185

t-bar rows
3x10x135

hammer strength low pulls
1x10x90
2x10x115

wide grip pull downs
3x10x135

Cardio was 10 min stair master and 10 min. treadmill incline 15 speed 3.5. Worked up a good sweat. The WF and GM was kickin this am. Tomorrow will be chest and cardio. Back feels nice and full at this time.

[icetrauma]

Hit chest and abs today. Not a happy camper because I left my water bottle at home.

Warm up set
db incline
1x15x30
1x15x40

working sets
db incline
1x10x60
1x10x70
1x10x80
1x8x90
1x8x90
1x10x70

db bench
4x8x70

db incline flyes
1x10x30
1x10x40
1x8x45

cable cross overs just to get a really good pump going
3x10x40

crunch/reverse crunch
3xbwxfailure

1 bridge x 30 seconds

rotator cuff
abduction/adduction
1x15x20
3x10x40/3x10x30

Had really solid workout. Pump was good and energy was high. Tomorrow will be a cardio day. Diet is cleaning up and starting to look really good.

[icetrauma]

Today was cardio and stretching day. Hit the treadmill for 33 min. uphill all the way. Got a really good sweat in. Felt good after it. Chest and back have a little doms from the prev. workouts. Then I stretched for an additional 15 minutes post workout. It it really good and deep. The legs were tight and really needed to be stretched. Tomorrow will be shoulders and cardio. If the R shoulder is still sore then tomorrow will be arms.

[icetrauma]

Well I was off the last 2 days from work and had to cont. my nursing at home so, I was unable to make it to the gym. More kiddo's have a had an upper respiratory infection. My youngest daughter was running fever 101.5, my boy has had gi distress/ear infection and my oldest daughter had an ear infection. A dads work is never done. I love my job!!!!!!!!!!

So, on to the gym this am. Hit shoulders and cardio

Warm up
treadmill 5 min
smith mach. overhead press 2x15x135

working sets
smith mach. overhead press
1x10x155
2x8x175
1x10x155

db lat raises
1x10x25
2x10x30

bent over raises
3x10x25

bb shrugs
2x10x225
1x10x315 - had to stop bb here due to poor grip strength. Ever since I have had the tennis elbow I started using straps and grip is gone down. Working on getting it back up again

hammer strength shrugs
2x10x135 weight each side.

Cardio was elliptical runner HIIT training for 20 minutes. Its time to start getting some HIIT in to really make this adipose run off.

And here is todays GGS update.

Today had a good cardio and shoulder day. Mixed 2 scoops of GGS in 1 shaker and filled with water to 20oz level. Then shook for 30 secs. and let stand 5 min and reshook for an additional 30 sec. Flavor was definetly better. Mouth feel was thicker and felt like my normal shake when I use ground oats for the carb source. It was much more to my liking today. Just a little side note I also liked GFH with 20oz water in 1 shaker. With todays results this product has upped its stock level.

[icetrauma]

Today was arms and cardio.

Warm up
Straight bar push downs 2x15x40
single arm reverse grip push downs 2x15x20
bb curls 2x15x45

working sets
skull crushers
1x10x65
1x10x85
1x10x95
1x9x95
1x6x95

single arm reverse grip push downs
1x10x30

close grip bench
1x10x135
3x10x155

dips
1x10xbw

single arm reverse grip push downs
3x10x30

bb curls
1x15x40

incline db curls
1x10x25
3x10x30

ez bar cable curls
3x10x100

db preachers
2x10x30

Cardio was 20 minutes on elliptical runner. HIIT training was carried out and successfully completed. Then proceded to pound down a GGS shake. All in all a really good workout. Arms were pumped and tight.

[icetrauma]

Today was cardio and let me tell you what, it was a great session. Started off with 20 min. interval on the stairmaster and finished off on the treadmill. Most of the treadmill was uphill at 12 incline speed 4.0 with 4 sprints thrown in between on incline 4 and speeds of 6, 8 and 2 30 second sprints at speed 10. After the 20 min. treadmill session I cooled down with a 5 min. walk/stroll. I really worked up a good rolling sweat. Feels really good.

Todays GGS shake was really solid as usual. My only complaint is I believe the 21g protein are a little to low for me. I like 50 g protein in my post shakes. All in all it is a very solid product.

[icetrauma]

Had great chest workout today. Pumps and energy were great.

Warm up
db bench
1x20x35
1x15x45

working sets
db bench
1x10x70
1x10x80
1x10x90
1x6x100
1x9x80

db incline
3x8x70
1x10x65

hammer strength decline weight each side
1x10x70
1x10x80
1x10x90

cable flyes
1x20x40
2x10x60

Cardio was HIIT elliptical for 20 minutes. Starting to get things ramped up again. Feeling really good after todays session.

[icetrauma]

What a way to start the day!!!!!!! The wife woke me up for an 0430 cardio session. Then a late start at the gym so I did some rotator cuff and hit the quads for a test drive.

Warm up
abduction/adduction and leg ext
2x15x20/2x15x20/2x15x70

working sets
abduction/adduction/leg press
1x10x40/1x10x30/1x15x135
2x10x50/2x10x40/2x10x225

bb squats
2x15x135
2x12x225

The left quad started acting up again during the leg press and cont. into the squats. So, I decided to play with my legs position during squats and really concentrated on keeping the weight on the heels and the pain went away. Felt really good. The reps were slow with a pause at the bottom.d Looking forward to working them more often!

[icetrauma]

What a great day yesterday was. Hit the links for a nice 18 holes. Weather was awesome. Started off clear and 59 degrees and finished off at a nice cool 82. Took a couple of extra days off due to out of town guest. Was back in today. My astma was acting up so I took it easy. Hit each body part 2x20 just to get the blood flowing. 15 min on the treadmill followed by 10 minutes in the steam room. Tomorrow will be back and cardio.