Shoulders, Spine: Day 7

06/14/12

Bike 13 miles, Pullups and Chinups

Warmup, walk 10 minutes
Handstand Pushup x 38
Upright Row (95) 15, 15, (45) 15, 15, 15
Side Raise, Dropset (25) 20, (20) 15, (15) 10
Rear Cable Fly (22.5) 22, (17.5) 15, 10
Face Pull (32.5) 20, 15, 10

Abs & Calves, Spine: Day 5

06/12/12

Bike 13 miles, Pullups and Chinups

Warmup, Walk 10 minutes

Abs:
Crunch x 100
Medball Situp x 100
Knee Raise x 100

Calves:
Smith Raises on Step (120) 100
Calf Raise (150) 15, 15, 15, 20

Legs & Spine Problems: Day 4

06/11/12

Did not workout at all for a couple days, my back was stiff and achy. A lot of ice, stretching and Battlefield 3. Doing more biking since I can't run and I am limited on the types of exercises I can do safely.

Legs:

Warmup: Crunches x 50, Medball Situp x 75, Body Squat x 150

3 sets of 25, 15, 10
Bodysquat
Extensions (110)

Leg Press (650)
Bodysquat

High Leg Press (550)

Curls (150) 15, 15, 15

Chest & Spine out of Alignment: Day 1

06/08/12

During my morning workout warmup, I threw my back out of alignment on the rowing machine. I was trying to adjust my form to make it more efficient, when I was stabbed between the third and fourth lumbar, with something that felt like a red hot knife. For the next couple of days I was leaning like the Tower of Pisa.

Workout 2: Chest

Medball Situp x 100
Bench Press (225) 21, (245) 15, (315) 6
Incline HS Press (150) 21, (170) 15, (190) 9
Cable Fly (22.5) 21, 15, (32.5) 9
Weighted Dips (45) 10, 8

Workout 1: Full Body & Workout 2: Back

06/06/12

Workout 1:

Rowing (concept 2) 3 miles
Overhead Squats (95) 20, 10, 10, 10
Deadlifts (95) 25, 25
Medball Situps x 50

Workout 2:

run 1 mile
Pullups x 21, 15, 9
Deadlift (225) 21, 15, 9
Wide Cable Row (120) 21, (140) 15, (160) 9
Wide Pull Down (120) 21, (140) 15, (160) 9
DB Row (100) 15
Pullover (60) 10, 10
Rear Shrug (110) 15, 15, 15

Shoulders, Biking, Pullups

06/05/12

Mountain Bike 3 miles

30 pullups

20 chinups

Mountain Bike 3 miles

Run 1.5 Miles

Handstand Pushup x 30

DB Press (seated) (100/50) 6/10, (70) 15, (80) 10

Lateral DB Raise (25) 20, (30) 15, (35) 10

Rear Cable Fly (17.5) 15, 15, 12

Face Pull (47.5) 15, 15, 15

Run 1 mile

Mountain Bike 3 miles

30 pullups

20 chinups

Mountain Bike 3 miles

Arms

06/14/12

Run 1.4 miles

Triceps DB Extensions (20)  12, 12, 12
Kickbacks (15) 15, 15, 15
Press Down (85) 15, 15, (70) 15
Press Down (with rope) (30) 12, 12, 12, 12
Cable Curls (52.5) 15, 15, 15, 15
LF Machine Curl (130) 15, 15, 15, 15
Alternate DB Curl (40) 12, (35) 10
Incline DB Curl (40) 11, 10
Hammer Curl (35) 13, 8

Mountain Bike 3 miles
Pullups x 50
Mountain Bike 3 miles