Done with rehab time to build

[jiritt0]

steam room.....olalaa... does your gym have a sauna, hot tub, and the works too?!?! I could go for some of that...best part of a la fitness/golds type place!!

[icetrauma]

steam room.....olalaa... does your gym have a sauna, hot tub, and the works too?!?! I could go for some of that...best part of a la fitness/golds type place!!

Yep. It's a 24hr Fitness aka club fluff and puff. Steam room, my fav, sauna, whirlpool/hot tub and lap pool. The thought of a public hot tub really repulses me. On another note my legs are still screaming.

[icetrauma]

Today was back and cardio.

Warm up
lat pull downs 2x15x75

working sets
lat pull downs
1x12x150
2x10x180

bb bent over rows
1x15x135
3x10x185

hammer strength high pulls weight each side
1x10x70
2x10x90

bent leg deads
1x10x185
2x6x225 grip gave out before the back did.

Cardio was a 30 minute uphill jaunt on the treadmill. Incline 15 speed 3.0-4.0
Tomorrow will be cardio and abs.

[jiritt0]

Yep. It's a 24hr Fitness aka club fluff and puff. Steam room, my fav, sauna, whirlpool/hot tub and lap pool. The thought of a public hot tub really repulses me. On another note my legs are still screaming.

yeah...public hot tubs are kind of gross.. but if you sit in one after an intense workout its like heaven..... it cant be much worse than a public pool right?!

[icetrauma]

yeah...public hot tubs are kind of gross.. but if you sit in one after an intense workout its like heaven..... it cant be much worse than a public pool right?!

My prob. with them is a bunch of hot sweaty over weight people in a small confined hot tub. At least public pools appear cleaner and do not have the occasional brown foam.

Any who, I hit shoulders and abs this am.

Warm up
seated db press 2x15x30

working sets
db over head press
3x10x60
1x8x60

lat db raises
1x10x25
1x10x30
1x10x35

cable reverse flyes
1x10x30
2x10x40

shrugs
1x10x225
2x10x315
1x10x365


abs were a circuit of twists, decline crunches and crunches x 3 sets.

[icetrauma]

Hit legs today. 2nd workout after 4 wk layoff for strained l thigh. It started acting up again but by the time I hit squats it started to go away.

Warm up
leg ext 2x15x70
seated leg curls 2x15x70
leg press 1x15x225

Working sets
Leg press/seated leg curls
1x12x405/1x10x130
1x10x495/1x10x160
1x10x585/1x10x160

bb squats
1x10x225
2x8x275

stiff leg deads/seated calf raises
1x12x135/2x15x45
1x10x185/1x10x90
1x10x185/1x10x90

standing calf raises
2x10x105

Finished off with a 10 min. stretching session. Legs feel nice and pumped. Tomorrow will be arms and some light cardio to loosen the wheels up.

[icetrauma]

Hit arms today and had an awesome workout.

Warm up
treadmill x 5 min
v-bar push downs 2x15x40
close grip bench 2x15x95

working sets

close grip bench
1x12x135
1x10x175
1x10x185
1x8x205

decline skull crushers
3x8x75

straight bar push downs fst-7 style with 30 sec. rest in between sets.
3x10x60
3x10x50
1x10x40
All I've got to say is I have never felt such a pump. Tri's were freaky swoke and so full it was crazy. The burn was deep and felt oh so good.

bi's
warm up
straight bar curl 2x10x45

working sets

db curls
1x10x25
2x10x35

machine preacher curls

1x12x65
1x10x80
1x10x105

high straight bar cable curls done from lying on ground
3x10x100
2x10x90
2x10x80
Same results as tri's. Damn they look good.

This workout was great. I am going to apply it to all body parts except legs. Will give the legs another 2-4 workouts to get back into the groove before they really get punished.

[icetrauma]

Hit 30 minutes of interval training on the treadmill followed by some ab work.
3x15xbw swiss ball crunches
3 sets of 1x5 leg raises,1x5 reverse crunch then 1x5 leg raises with reverse crunch followed in succession x 3 sets.

[icetrauma]

Had an awesome chest workout 2 days ago. Chest was pumped and really full. The wife even commented on how it looked bigger. Yesterday was back and cardio. Back is really sore. Especially deep down. Cardio was HIIT x 30 min on the tread. Todays cardio was 45 min on treadmill followed by 10 min steam room session.

[icetrauma]

Today was shoulders and abs. I wanted to do cardio but ran out of time. I am going to have to adjust the FST-7 regiment to my time restraints.

Warm up
db overhead press
1x15x30
1x15x35

working sets
db overhead press
2x10x60
1x9x60
1x10x60

db front raises
1x10x22.5
3x10x30

db lat raises
1x10x20
3x10x27.5

fst-7 cable lat raises
3x10x20,4x10x10

The burn and pump was incredible. Shoulders still feel full and engorged.

rear delts
bent over db raise
1x10x20
3x10x25

fst-7
cable reverse flyes
2x10x20,2x10x30,3x10x20

Abs
oblique crunches
3x20xbw

This fst-7 is incredible. I recommend it to anyone who has a stubborn body part or is looking for something different.

[icetrauma]

Hit some cardio today. Did 20 minutes on the stairmaster and 25 on the treadmill.

[icetrauma]

Hit arms and cardio this am. Here is how it went.

Warm up
straight bar push downs 1x15x40
reverse grip straight bar push downs 1x15x40
bb curls 1x15x40

working sets
close grip bp
1x10x175,195,225

skull crushers
1x10x75
1x9x75
1x10x75-cheated on the last 2 reps to push em out.

FST-7 ez bar reverse grip push downs
4x10x60
3x10x50
Pump was huge and the burn was nice and deep.

warm up
bb straight bar curls 1x15x40

db curls
1x10x30
2x10x35

machine preacher curls
1x10x80
2x10x110

FST-7 ez bar cable curls
3x10x100
3x10x90
2x10x80
Bi's felt nice and engorged after the final 7 sets. Nice peak.

Cardio was 20 minute HIIT on the stairmaster.

[icetrauma]

legs and calves

Warm up
10 min on treadmill
leg ext. 2x15x70
seated leg curls 2x15x70
leg press 2x15x135

Working sets
leg press
1x10x585
2x10x675
1x10x765

bb squats
1x10x225
2x10x275 after the 2nd set of 275 I got really nausea's and wanted to puke so I went to leg ext.
1x10x130
1x10x160
1x10x165 nausea went away after the 2nd set here.

Stiff leg deads
1x10x135
2x10x185 became dizzy and lightheaded after the 2nd and 3rd set. Puked after the 3rd set.

seated leg curls
1x10x165
2x10x195 followed by standing calf raises 2x15x60

Standing calf raises
3x10x125

I usually add a 2nd calf exercise in but they were really pumped and rom on the last set suffered on the last 3 reps.

[icetrauma]

Hit cardio for an hour before work this am. Tomorrow supposed to be chest and cardio but I have a feeling I'll just do more cardio.

[icetrauma]

Today was chest and cardio.

Warm up
bb incline 2x15x105

working sets
bb incline
1x10x185
1x8x205
1x11x205
1x10x205

db incline flyes
1x10x135
2x10x40
1x10x45

hammer strength bench weight each side
1x10x70
1x9x70
1x6x70 then 1x4x65
1x8x65

fst 7-I used a different machine for these so weights are off a bit.
cable crossovers
3x10x50
4x10x45

Cardio was 30 minutes on the stairmaster levels 4-6. Worked up a good sweat here.