|
|
Post by tank316 on Jan 18, 2010 18:17:00 GMT -5
1/18/10
40 min pre cardio Ellyptical
All my rotator movements.
Ab duc Ad duc. Variety of simple movements to help strengthen the r/c
A small sequence of movements
bi curls tri pushdowns ab crunches
10 lb oh head press 10 lb d-b flat press 3 sets of 20 reps.
40 lb pulldowns 2 sets of 20.
20 more min of treadmill.
Home to cook 4 lbs chick breast
|
|
|
|
Post by tank316 on Feb 4, 2010 22:46:22 GMT -5
I'm not dead...LOL.
I am back to work 8 hrs now since my r/c surgery. I have a ways to go to get some quality strength back. But I'm feeling pretty confident that it will come back quick.
I'm picked up a few more clients after work, do my cardio and rehab, come home to eat, spend time with the family and then off to bed.
One thing that has been going on is..I'm getting a fair share of blood work done and other tests. Sleep apnea, stress test, blah blah blah...
I had an issue with some light headedness and dizziness. I do have the genetic heart disease on my fathers side. So I promised my wife I would get some stuff checked out. Precautionary stuff is all.
|
|
|
|
Post by Blade on Feb 9, 2010 13:19:53 GMT -5
wish you well,, i need a check up myself. shoulders are acting up and not going away, bicep tendon not liking to work, etc
|
|
|
|
Post by tank316 on Mar 1, 2010 19:01:37 GMT -5
March 1st
Back in the saddle
Light and Easy 40 min pre cardio
Bi's Tri's
Alt D-b Curls and yes???I COULD FEEL my upper bi tendon where they re-attached it.
20x12,25x12,30x12
Cable Straight Bar Curls
80x12,90x12,90x12
Concentration Curls
25x14,25x14
Dips [ assisted] 3 sets x 8 so far so good
push downs 70x12,12,12
kick backs 2 sets 25x15
20 min post cardio.
|
|
|
|
Post by tank316 on Mar 2, 2010 17:22:39 GMT -5
3/2/10
2nd day back at it..Feels good.
Back
30 min cardio prior to wts
CG Chins bdy wt x 6,6,6
WG Bar rows
135x10,145x10,10
DB Rows
50x12,12,55x12
pullovers
60x15,15,15
30 min post work out cardio
I havent followed the prescribed tempos or rest between sets that PRRS users follow.
When my strength returns, Then I will.
|
|
|
|
Post by rantorcha on Mar 2, 2010 18:11:38 GMT -5
Well, Tank..as usual I love the workouts, but you've got to stop teasing us, brother. You HAVE to do a show this year...no matter what. Do you realize that I've known you since the VPX days (about 6 years ago) and you've been talking about doing a show since then?! lol I know, I know...life gets in the way sometimes. But I'm calling you out big man! Time to get 'er done! (did you like that....that was my motivational tool at work)  |
|
|
|
Post by tank316 on Mar 9, 2010 20:42:42 GMT -5
Well, Tank..as usual I love the workouts, but you've got to stop teasing us, brother. You HAVE to do a show this year...no matter what. Do you realize that I've known you since the VPX days (about 6 years ago) and you've been talking about doing a show since then?! lol I know, I know...life gets in the way sometimes. But I'm calling you out big man! Time to get 'er done! (did you like that....that was my motivational tool at work) I know. Things just didnt work out in 05, I tore my rt r/c. And I was at my best shape ever this Oct and tore the left one...LOL. [ Well, not really funny] I was border line depressed after it happened, but I rehab the heck out of it... I even benched pressed today...80 lbs baby...LOL. plus db inclines..40's for 20 reps...Woot Woot!! It worked for motivation RA, trust me, I DO WANT TO GET ON STAGE AGAIN!!!  |
|
|
|
Post by tank316 on Mar 9, 2010 20:49:51 GMT -5
3/9/10
Chest and delts....16 wks post op...And back to benching!!!!
30 min pre cardio and 25 post
Chest
D-B Incline press
40x20,20,15
Flat Bench Bar
70x15,80x15..And to think I did a single 440 in Oct....
Flat Flyes
30x20,20-35x15
1 arm d-b press
30x15,35x15..And I did 85x10 in Oct..unreal!
Cable SL's
20x15,25x15...nuff, I can feel it!!
|
|
|
|
Post by masterschamp on Mar 10, 2010 10:25:00 GMT -5
Well, Tank..as usual I love the workouts, but you've got to stop teasing us, brother. You HAVE to do a show this year...no matter what. Do you realize that I've known you since the VPX days (about 6 years ago) and you've been talking about doing a show since then?! lol I know, I know...life gets in the way sometimes. But I'm calling you out big man! Time to get 'er done! (did you like that....that was my motivational tool at work) I know. Things just didnt work out in 05, I tore my rt r/c. And I was at my best shape ever this Oct and tore the left one...LOL. [ Well, not really funny] I was border line depressed after it happened, but I rehab the heck out of it... I even benched pressed today...80 lbs baby...LOL. plus db inclines..40's for 20 reps...Woot Woot!! It worked for motivation RA, trust me, I DO WANT TO GET ON STAGE AGAIN!!! Tank, my brother........ Tell you what...you get down here in SOFlo this November and compete, and after the show...ALL THE STEAK YOU CAN EAT...on me. Now if that doesn't work, nothing will!!  ;D Keith |
|
|
|
Post by tank316 on Mar 10, 2010 19:39:34 GMT -5
I know. Things just didnt work out in 05, I tore my rt r/c. And I was at my best shape ever this Oct and tore the left one...LOL. [ Well, not really funny] I was border line depressed after it happened, but I rehab the heck out of it... I even benched pressed today...80 lbs baby...LOL. plus db inclines..40's for 20 reps...Woot Woot!! It worked for motivation RA, trust me, I DO WANT TO GET ON STAGE AGAIN!!! Tank, my brother........ Tell you what...you get down here in SOFlo this November and compete, and after the show...ALL THE STEAK YOU CAN EAT...on me. Now if that doesn't work, nothing will!! ;D Keith You twist a mean arm Keith...Working hard at it my friend. |
|
|
|
Post by tank316 on Mar 16, 2010 19:14:52 GMT -5
- EZ bar curl/CG chin superset
70x10 ..................bdy wt x 7 ---2 sets
- Preacher curl/reverse curl superset
65x10......................55x8----2 sets
- Dropset cable single arm curl...1 x 6-10, drop 6-10
50x10 drop to 40 x8
- Pushdown/CG bench press superset
80x10 ......................100x10
90x10........................100x10
- Reverse grip pushdown/incline overhead extension DB superset
60x10.................................30x10
- Dropset weighted bench dip...1 x 8-10, drop 8-10
I couldnt do these so I did rope push downs
70x10 drop to 50 x 10
All in all, the shoulder is feeling great. I will work my way back into doing bench dips.
30 min post cardio.
|
|
|
|
Post by All American Dave on Mar 17, 2010 0:25:25 GMT -5
Been a little while big man... Glad to see you are recovering nicely! Keep on killing it!~
|
|
|
|
Post by tank316 on Mar 20, 2010 12:25:33 GMT -5
Been a little while big man... Glad to see you are recovering nicely! Keep on killing it!~ I benched pressed 105 for 15 reps for 3 sets today!!!!!! I tore the gym a part today!!!! Thanks Dave, I'll be back!!! |
|
|
|
Post by tank316 on Mar 28, 2010 20:30:03 GMT -5
3/27/10
am cardio 60 min walk/jog
All afternoon yard work 2-3 hours worth.
3/28/10
am cardio 70 min leisure walk
Back
Rack Deads pins set at mid shin
265x12,12,12
Bar rows 2 sets OH 2 sets RG
200x12,12 switch 210x10,10
Pulldowns super set with db rows
130x12.................65lbx9
cg seated row
100x30.
some abs tossed in.
wt'ed crunches
wt'ed planks
Kre-Generator post 2 scoops
1.5 later
7 oz venison burger
2 cups string beans
|
|
|
|
Post by tank316 on Mar 30, 2010 20:37:53 GMT -5
3/29/10
Bi's Tris 30 min post cardio.
10 min bike for warm up/ rotator movements
Hammer curls
40x7,45x7,7
straight bar curls
65x12,12,12
alt d-b curls
25x20..great pump
Tris
Push downs 110x8,8 120x8....
cg bench
100x12,12,12
r-g pushdowns
60x15,15
1 arm oh dumbbell ext
30x20..Another great pump!!
30 min post cardio!!!!
FEELING GOOD!!!
|
|
;D
