Done with rehab time to build

[icetrauma]

No gym today. Could not sleep a wink. It's not the e/c/a because I took my last dose at 2pm. Going to sleep in tomorrow and no work. Have a nice blister on the bottom of my l ft because of all the uphill cardio. Hopefully, I'll get some sleep. Tomorrow is wheel day. I'll save back for Monday.

[icetrauma]

Hit wheels today and it really kicked my arce. Hit it so hard I almost . Well, I did dry heave a couple of times.

Warm up
10 min on treadmill
bb squats 2x15x 135

working sets
1x10x225
3x8x315
1x6x315
1x10x225

lunges on smith machine
3x8x100
After these were completed I attempted a light set of leg ext and I barely repped out 1 rep at 120lbs. The quads were screaming and shaking so, I moved onto hammies

lying leg curls
2x15x60
2x10x125
2x10x140
Hammies were extremely tight and pumped after the lying leg curls were done. I believe the lunges really kicked the quads/hammies arce in good way. So, I moved onto seated calf raises.

Seated calf raises
1x15x90
3x10x135
I wanted to do standing raises but there were a group of jabronies on the machine mostly bullshitting and doing an occasional rep. I took a little extra time on the seated raises hoping they would leave but no luck. By this time I could hardly walk straight.

I called it a day and headed home. Downed my protein shake and started the rest of my day. Tomorrow will be shoulders and cardio.

[icetrauma]

My baby woke up at 3 am. I was getting some good sleep and she finally went down at 4. I decided to do my workout this afternoon. Then around 420 I said get your lazy arce up and hit the gym. So, I downed my GM/WF and hit the gym.

warm up
smith machine overhead press
2x15x95

working sets
smith machine overhead press
1x10x135
1x10x155
2x10x175
1x8x175

bent over db reverse flye's
1x10x25
1x10x30
1x10x35

cable lat. raises
3x10x30

db front raises/shrugs
1x10x25/1x10x315
1x10x30/1x10x315
1x10x35/db 1x10x90
/db 1x10x110

abs
2x15xbw crunches and oblique crunches.

Felt good to get some quality sleep last pm. I felt stronger this am then I have for a while. Glad I got up and hit it. Going to hit the cardio this afternoon after I get off work. Only an 8 hr shift today so

[icetrauma]

Hit a 2nd session today. Tri's and light cardio to attempt to loosen the tight as wheels up. The doms are sick.

warm up
push downs
2x15x40

working sets
decline skull crushers
1x10x70
1x8x90
1x8x90

straight bar push downs
1x10x70
1x10x80
1x10x90

reverse grip push downs
1x10x30
1x10x40
1x10x50

kick backs
2x10x22.5

cardio was 20 min. on 3.0 with max hill or 3.0. Then I hit the sauna to relax. I cannot believe how sore the legs are. It is really interupting my cardio sessions.

[icetrauma]

Woke up a little late today so I decided for a quick 30 min. treadmill jaunt to loosen the legs up and 10 min in the sauna. Feeling sluggish and sore this am. A little worn down.

[icetrauma]

Family business kept me out of the gym yesterday. Today was back and abs. I focused mainly on width this am.

Warm up
wide grip lat pull downs
1x15x60
1x15x75

working sets
wide grip lat pull downs
1x10x135
1x10x150
2x10x185

t-bar rows
1x10x135
1x10x160
1x10x180

hammer strength iso lateral reverse/close grip pulldowns
3x10x90-weight is each side

low pulls
1x10x180
1x10x195
1x10x210

cable single arm lat pulldowns
1x10x80
1x10x100
1x10x120

swiss ball crunches
1x20xbw
1x15xbw
Had alot of low back discomfort doing these.

reg. crunches
1x15xbw

[icetrauma]

Todays chest workout was one of the best I have had in years. Intensity was through the roof. Weight lifted was up and my chest feels swoooooole!!!!!

warm up
bb bench 2x15x135

working sets
bb bench
1x10x225
1x7x245
1x6x265
1x4x300.....Last one was with a spot just enough to get out of the hole. I have not lifted this much on my bench in years!!!!!
1x7x245

db incline
1x10x60
1x8x70
1x6x80
1x7x75

hammer strenght decline
1x10x70 weight is each side
2x10x95

bb flat flyes
1x10x30
1x10x40
1x8x50

Cardio was 10 minutes on stair climber. That really kicked my arce. I think I'll start incorporating a mixture of cardio machines instead of treadmill only. Then I finished of with 10 min. on the tread mill speed 3.5 incline 15.

The wife and I are going to our V-day lunch today since I work tomorrow. And this is were we are going



Time to get my grub on

[jiritt0]

you should swim for cardio --- freakin intense stuff man (check phelps out)


enjoy the lunch!

[icetrauma]

Hit biceps and cardio today.

warm up
tricep push downs 2x15x50
db curls 2x15x20

working sets
db curls
1x10x30
1x10x40
1x7x50 super setted with 1x6x40 for a good deep burn

HS (hammer strength) preacher curls
1x10x50
1x10x75
1x10x100

ez bar curls
3x9x70

Cardio was 20 min interval on stair climber. Worked up a huge sweat and total distance was 1.75 miles.

[icetrauma]

Sleep was horrible last pm. Tossed and turned all night. Alarm went off at 0415 for the gym today. I was going to say forget about it but dragged my sorry arce in. Felt lethargic and had no focus. So, I decided to do a little r and r. Rehab and relaxation. Not really rehab just some rotator cuff exercises.

Warm up
abbduction/adduction
2x15x20

working sets
adduction/abdcuction
2x10x40/2x10x30
2x10x50/2x10x40

After those were done I had about 10 minutes to kill so I treated myself to a sit down in the steam room. Felt good to get in their and just sweat and relax. After I showered I hit the dreaded scale. To my surprise I weighed in at 255. That boosted my spirits a little. I am still dragging arce. I only have 1.5 days of eca left and when that is done I am going on a holiday, except for my daily am dose of WF.

[icetrauma]

No gym or anything today. I am recovering from over doing it. What exactly? Everything. Lack of quality sleep has finally caught up to me. Hoping to get some good zzzzzzzz's in tonight.

[jiritt0]

over training is a serious issue!! best of luck recovering. mini breaks/week long breaks are sometimes better than lifting at all!!!

[icetrauma]

over training is a serious issue!! best of luck recovering. mini breaks/week long breaks are sometimes better than lifting at all!!!

This is so true. I popped a Benadryl last pm and crashed at 2030. I woke up at 0350 before my alarm went off. Slept all the way through. It felt good. So, I got up mixed my GM and WF and headed to the gym. Hit wheels and abs.

Warm up
10 min tread
hack squats 2x15x135

working sets
hack squats
1x12x225
1x10x315
1x8x405
1x8x455
1x6x495

leg ext.
1x12x120
1x10x165
2x8x195

hammies/calves
warm up
seated leg curls 2x15x70/standing calf raises 2x15x70

working sets
lying leg curls/standing calf raises
1x10x115/1x10x120
1x10x140/1x10x120
1x10x170/1x10x120
1x10x170 seated calf raises 1x10x115

seated leg curls/seated calf raises
1x10x165/1x10x115
1x10x195/1x10x115
2x8x195-last set heare was slow and intense.

Crunches 3x25xbw

Intensity was off the chain. Starting on lying leg curls GNR Welcome to the jungle hit the i-pod and it was on. Intensity was good before but it got things really jumpin. Tomorrow is shoulders and cardio. Feeling really good right now. I did not want to over train the legs like last week so I had a solid workout.

[icetrauma]

This am was my last dose of eca. I will be taking an ephedrine holiday. Going cut way down on caffeine too. Only dose will be my WF.

[icetrauma]

Hit shoulders and cardio this am.

Warm up
smith machine overhead press 2x15x100

working sets
smith machine overhead press
1x10x135
1x10x155
1x10x175
1x10x185

lat raises
1x10x25
1x10x30
1x10x35

rear delt cable pulls
3x10x40

Developed a little neck pain/l trap pain 1/2 way into the workout so, I cut it short and headed to the cardio. Started off on treadmill incline 10 speed 3.5 x 15 minutes. Then hit the rotating staircase of death for 20 minutes for some additional sweating.