Done with rehab time to build

[icetrauma]

Here is yesterdays workout. I slept in today for some much needed sleep.

Today was back width and cardio.

Warm up
wide grip lat pull downs 2x20x75

working sets
wide grip lat pull downs
1x10x165
3x10x180

hammer strength high pulls weight each side
1x10x70
3x10x80

close grip pull downs
2x10x135
1x10x150
1x10x165

fst-7 reverse grip shoulder width pull downs
7x10x120

Got a super pump from the final 7 sets. Especially the final 2 sets.

Cardio was 45 min treadmill incline 8x30 min and 10x15 min.

[icetrauma]

legs and abs day

warm up
treadmill x 12 minutes
bb squats 1x15x135-pain to left thigh was really bad today on bb squats so, I moved to hacks
leg ext 2x15x70
hack squats 1x15x90

working set
hack squats
1x10x225
1x10x315
1x10x375
1x8x375

leg ext
3x10x160

seated leg curls
2x15x70

stiff leg deads
1x15x135
2x10x185
1x8x185
1x8x205

seated leg curls-lying mach. was occupied. only 1 in the whole gym /seated calf raises
1x10x145/1x15x45
1x10x175/1x15x45

lying leg curls/seated calf raises
1x10x140/1x10x90
1x8x140/1x10x115

seated calf raises
1x10x115
1x10x125

standing calf raises
1x10x105-should of started heavier.
2x10x120

abs
swiss ball crunches 3x15xbw
I could feel my abs quivering and contracting after the 2nd set.

Overall a little disappont in my left quad. I was looking forward to doing some bb squats and was really pissed when the quad started to hurt. Pain could be described as sharp and stabbing and increased with rom. Tomorrow will be shoulders and cardio.

[icetrauma]

Hit shoulders/traps today

warm up
10 min treadmill
db overhead press 1x15x30,35

working sets
db overhead press
3x10x60

db front raises
1x10x25,30,35

db lat raises
1x10x25,30,30

fst-7
cable lat raises
7x10x20

db bent over raises
1x10x25,30,30

fst-7
reverse cable flyes
3x10x30
4x10x20

bb shrugs
1x15x135
1x10x225,315,275,275

Good solid workout this am. Shoulder were on fire and swole. Tomorrow will be all cardio.