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05-31-2010, 11:49 AM | #61 |
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Monday May 31, 2010
10 min elliptical
Incline Press 44x15 55x12 66x10 77x8 Smith Machine Press 79x12 88x10 97x8 101x5 Cable crossovers 25x15 30x12 40x8 Vertical Press 110x15 132x12 154x10 165x8 Decline Press 88x12 110x10 132x8
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06-01-2010, 11:55 AM | #62 |
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Tuesday June 1, 2010
10 min elliptical
Pulley Curls 55x12 65x10 76x8 80x8 (PR) Triceps Reverse 60x15 70x12 80x12 90x10 EZ bar curls 28x10 33x10 38x8 Triceps Rope pushdowns 60x12 70x10 80x8 Hammer Curls 18x12 22x10 26x10 Triceps Kickbacks 18x12 22x10 26x8 1 set of 100 physioball crunches
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06-02-2010, 12:40 PM | #63 |
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Wednesday June 2, 2010
10 min elliptical
1 arm lateral raises 15x12 18x10 20x8 22x6 Lat pulldowns to the front 66x12 88x10 99x10 110x8 Upright Rows 45x12 55x10 60x10 High Pulls 110x10 132x10 143x8 Shoulder Press 44x12 66x10 77x10 Seated Rows 88x10 99x9 110x7
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06-04-2010, 10:08 AM | #64 |
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Friday June 4th, 2010
I'm still in a lot of pain (back issue) but staying at home won't solve anything, the doc told me to keep moving .... and take Ibuprofen.
I decided to go back to a 300 reps Friday (haven't done it in a while). Prisoner squats Inverted rows Horizontal leg press (176, 198, 220) Lateral raises (39, 44, 55) Pec Deck (55, 66, 77) Hyperextensions Pike sit ups Hanging leg raises Cable crossovers (30, 40, 45) Clean&Press (44) 1 set of 10 reps of each exercise in 3 rotations without rest ....
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06-04-2010, 10:21 AM | #65 |
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Naproxen aka Aleve is tons better for muscle and joint pain IMHO.
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06-07-2010, 02:53 PM | #66 |
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Monday June 7th, 2010
10 min stairclimber
Lateral raises 44x12 50x10 55x10 Upright rows 50x12 60x10 70x10 Db press 22x12 24x12 26x12 Rear delt flyes 22x12 33x10 44x8 Frontal raises 22x12 24x10 26x12 Shrugs 29x12 31x10 35x12
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06-08-2010, 02:27 PM | #67 |
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Tuesday June 8th, 2010
10 min elliptical
Smith machine flat bench 88x15 92x12 97x10 44x25 Cable Crossovers 30x12 35x10 40x8 45x6 Incline Press 55x10 66x10 77x10 88x6 Pec Deck 55x10 77x8 88x6 1 set of 250 crunches
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06-14-2010, 11:06 AM | #68 |
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Monday June 14th, 2010
10 min elliptical Cable crossovers 66x15 77x12 88x10 Smith Machine Flat Bench 77x15 88x12 110x10 Vertical Press 154x12 176x10 198x10 Incline Press 55x12 66x10 77x10 Decline Press 88x12 99x10 110x10 Pec Deck 88x12 99x10 110x10
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07-14-2010, 06:06 AM | #69 |
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Wednesday July 14th, 2010
Smith Machine Flat
44x20 80x15 84x15 88x15 Vertical Press 88x15 110x15 132x15 154x15 Incline Press 20x15 25x15 30x15 35x12 Cable Crossovers 25x15 30x15 35x12 40x10
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07-15-2010, 10:32 AM | #70 |
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Thursday July 15th, 2010
20 min stationary bike
Abductors/Adductors Seated calves 300 abs
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07-16-2010, 08:34 AM | #71 |
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Friday July 16th, 2010
AM
10 min stationary bike EZ Bar Curls 16x20 22x15 27x15 33x15 Tricep Kickbacks 13x20 18x15 20x15 22x15 Curling Machine 33x20 44x20 55x15 66x15 Tricep Reverse 55x20 66x10 77x15 88x12 High Pulley Curls 20x15 25x15 30x15 35x10 Dips 4 sets of 20 reps Hammer Curls 18x20 22x15 26x15 PM 30 min stationary bike (Level 4, 6 miles, 188 calories). Didn't want to force on the knee ...
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07-17-2010, 08:18 AM | #72 |
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Saturday July 17th, 2010
300 reps day ... Gotta love those! Prisoner Squats Cable Crossovers (20,25,30lbs) Lateral Raises (44,50,55) Horizontal Leg Press (154,176,198) Hanging Leg Raises Pike Sit-Ups Push Ups Hyperextensions Clean & Press (44,53,57) in 3 rotations without rest. I hadn't done legs in +/- 4 weeks but didn't feel any pain when doing the horizontal leg press today. PM workout 20 min HIIT cardio
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07-18-2010, 06:53 AM | #73 |
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Sunday July 18th, 2010
20 min HIIT cardio Seated db press 18x20 20x15 22x12 26x10 Single arm lateral raises 15x20 18x15 22x12 24x12 Db Shrugs 24x20 26x15 31x15 35x12 Upright Rows 50x20 60x15 65x15 70x12 Rear Delt Flys 4 sets of 20 reps 22lbs
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07-19-2010, 12:43 PM | #74 |
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Monday July 19th, 2010
I was feeling a bit lightheaded by the time I hit the gym today (didn't eat anything except a light breakfast). I decided to lift a bit differently and go from "heavy" to light 10 min stationary bike Lat pulldowns to the front (narrow grip) 110x8 99x10 88x12 77x15 Seated Rows 121x10 110x12 99x12 88x12 One Arm Rows 66x10 55x12 44x12 33x15 Hyperextensions (with a 22lbs plate) 12 12 10 10
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07-20-2010, 01:26 PM | #75 |
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Tuesday July 20th, 2010
15 min stationary bike Smith Machine Flat 44x25 75x15 79x15 88x12 Cable Crossovers 25x20 30x15 35x12 40x10 Vertical Press 88x15 110x15 132x15 154x15 Incline Press 44x15 55x15 66x12 72x12 300 abs
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