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Post by fit on Jan 3, 2010 13:06:44 GMT -5
Chest
Flat DB Bench
85x6 Personal best
85x6
85x5
85x4
Incline DB Bench
65x10
65x10
65x10
65x9
Decline BB Bench
145x15
145x15
155x13
155x13
Chest-high Cable Crossover Dropset
50x10
drop
40x10
drop
30x10
drop
20x10
30 minutes treadmill
15 degrees @ 4.0
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Post by fit on Jan 4, 2010 8:01:03 GMT -5
Arms
First time lifting at 5a in a loooooong while.
Oly/straight-bar curls
95x7
95x7
95x6
Standing preacher curls
55x10
55x10
55x9
Pinwheels
25x15
30x12
Decline CG bench
195x6
195x6
195x4
Incline Skullcrushers
70x12
70x12
80x9
Pressdowns
160x15
160x15
20 minutes treadmill, 15 degrees @ 4mph
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Post by All American Dave on Jan 4, 2010 19:15:57 GMT -5
I see 5am quite often, HOWEVER, that's because that's when I go to bed  Nice PR on flat db press, keep pushing bro! |
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Post by fit on Jan 5, 2010 14:41:59 GMT -5
Thanks Swanny!
Good news on the shoulder; just acute tendinitis... need to lay off the heavy stuff for a while, stick to stretches, higher reps etc.
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Post by fit on Jan 6, 2010 20:26:40 GMT -5
Shoulder Rehab day... all very light. 2 sets each to 20 reps, slow and controled, seated smith military, standing front DB and DB shrugs + stretching routine. This will be the norm for a little while.
30 minutes treadmill, 15 degrees @ 4mph
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Post by Hoopie on Jan 6, 2010 22:17:27 GMT -5
Nice PR on the DB press Fit. And your arm workout is sweet looking. I feel ya on the shoulder issue. Except for me its back to the orthopedic surgeon and i dont think its going to be good..
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Post by fit on Jan 7, 2010 7:38:38 GMT -5
Thanks Hoopie- sorry to here that, it's been bothering you for quite a while if I recall. Mine appears to be just tendinitis - so hopefully it'll work out.
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Post by fit on Jan 9, 2010 13:28:32 GMT -5
Back
Reverse-grip lat pulldowns
160x7
160x7
165x6
Pullovers
70x12
70x11
70x10
Seated v-grip cable rows
120x15
120x15
120x15
DB rows
25x25x25ea
30 minutes treadmill 15° @ 4.0
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Post by fit on Jan 9, 2010 13:32:20 GMT -5
Legs
Press
650x7
650x7
650x7
650x6
Step-ups
25x12x12ea
Extensions
140x15
140x15
140x12
lying curls
130x12
130x12
130x12
Donkey calf raises
200x20x20
Seated calf raises
90x20x19
30 minutes treadmill
15 degrees @ 4.0
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Post by fit on Jan 10, 2010 12:58:35 GMT -5
Back to another week or two of 1-day heavy followed by hitting the same group high rep the next day.
Chest
Flat DB Bench
85x6
85x6
85x6
Incline DB Bench
70x6
70x6
70x6
Decline BB Bench
175x6
180x6
180x6
Chest-high Cable Crossover Dropset
60x8
65x8
75x8
30 minutes treadmill 15° @ 4.0
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Post by fit on Jan 11, 2010 21:26:03 GMT -5
Chest-Light
Flat DB Bench
45x20
50x20
50x19
50x17
Incline DB Bench
45x15
45x15
45x14
Decline BB Bench
125x15
125x13
125x12
Low Cable Crossover
40x15
Chest-high Cable Crossover
40x15
High Cable Crossover
40x15
35 minutes treadmill 15° @ 4.0
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Post by fit on Jan 12, 2010 20:40:31 GMT -5
Arms-Heavy
Oly/straight-bar curls
95x8
100x6
100x6
Standing DB preacher curls
40x5
40x5
40x5
Pinwheels
40x8
40x8
40x7
Decline CG bench
195x6
195x6
195x5
Incline Skullcrushers
90x6
90x6
90x6
DB Overhead Extensions
70x8
70x8
70x8
^Want to go heavier but it exacerbates my shoulder issue
35 minutes treadmill 15° @ 4.0
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Post by fit on Jan 13, 2010 20:37:37 GMT -5
Arms-Light
Cable curls
110x15
110x15
110x15
Pinwheels
25x15
25x13
Reverse-grip curls
40x15
40x14
Decline Close-grip bench
125x20
125x20
125x19
^-pressdowns
165x15
165x13
Rope overhead extensions
90x15
90x15
20 minutes treadmill 15° @ 4.0
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Post by fit on Jan 15, 2010 7:01:58 GMT -5
I got the results back on my back X-Rays. Nothing major but a couple of things I want to improve through treatment. That, plus healing my shoulder, I have decided to take 1 month off from lifting. Depending on my progress, it could be 8-12 weeks.
Not what I wanted but probably for the best. I'll keep up the cardio.
Back in a few weeks.
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Post by fit on Feb 2, 2010 18:58:17 GMT -5
Getting back into the weights. Back and shoulder issues still hanging around. C'est la vie
Chest
Incline DB Press
55x12
60x10
65x6
70x4
65x6
60x7
Flat DB Press
55x14
55x12
55x11
Decline BB Press
165x9
Superset
Low Cable Crossover
50x12
Decline BB Press
165x7
Superset
Low Cable Crossover
50x12
Misc back stabilaztion exercises, foam roller, stretching etc
30 minutes treadmill 8° @ 3.6
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