07/13/15
Workout 1
Pullups x 100
Pushups x 100
Situps x 75
Workout 2 Legs
Still on light duty on the 5th week after back injury. I feel like I am about 90% recovered, but I still don't want to do any front loading yet.
Squat (135) 10, (185) 10, (225) 10, (275) 8, (315) 4
4 rounds of
Leg Press (Pulsing at bottom ROM) x 10 + (full ROM) x 1} x 3
---
Extensions 4 x 20
Wallballs (20) x 100
Monday, July 13, 2015
Thursday, July 9, 2015
Chest & Biceps
07/09/15
Heavy Ropes
Rope Pulls
Cable Fly
TG Neutral Press
TG Fly
Incline DB Press
Ring Dips
Preacher Curl Dropset
Hammer Curl
Heavy Ropes
Rope Pulls
Cable Fly
TG Neutral Press
TG Fly
Incline DB Press
Ring Dips
Preacher Curl Dropset
Hammer Curl
Wednesday, July 8, 2015
W1 Shoulders & W2 Back
07/09/15
Workout 1 Shoulders
DB Side Raise (increase # each set) 4 x failure
Cable Front Raise 3 x 12
Seated DB Press 3 x 10
Upright Row 3 x 10
Machine Rear Fly 3 x 12
Smith Rear Shrug 3 x 12
Machine Lateral Raise 3 x 12
Workout 2 Back
TG Pulldown 4 x 10
TG High Row 4 x 10
Plate loaded Row 4 x 10
Dual Pulldown 4 x 10
LF Pulldown 3 x 10
LF Row 3 x 10
Workout 1 Shoulders
DB Side Raise (increase # each set) 4 x failure
Cable Front Raise 3 x 12
Seated DB Press 3 x 10
Upright Row 3 x 10
Machine Rear Fly 3 x 12
Smith Rear Shrug 3 x 12
Machine Lateral Raise 3 x 12
Workout 2 Back
TG Pulldown 4 x 10
TG High Row 4 x 10
Plate loaded Row 4 x 10
Dual Pulldown 4 x 10
LF Pulldown 3 x 10
LF Row 3 x 10
Tuesday, July 7, 2015
W1 Bench, Lunges, DoubleUnders, Situps & W2 Arms, Calves
07/08/15
Workout 1
20-18-16-14-12-10-8-6-4-2 reps of
Bench (135)
Lunges (50# dumbbells)
---
50-40-30-20-10 reps of
Double Unders
Situps
---
Workout 2
Single Arm Cable Curl 3 x 12
Rope Pressdown 3 x 12
Hammer Curl 3 x 10
Overhead DB Extension 3 x 10
Pulldown Curl 3 x 10
Pressdown 3 x 10
Machine Curl 3 x failure
Machine Pressdown 3 x failure
Machine Calf Press 3 x 15
Seated Calf Press 3 x 15
Workout 1
20-18-16-14-12-10-8-6-4-2 reps of
Bench (135)
Lunges (50# dumbbells)
---
50-40-30-20-10 reps of
Double Unders
Situps
---
Workout 2
Single Arm Cable Curl 3 x 12
Rope Pressdown 3 x 12
Hammer Curl 3 x 10
Overhead DB Extension 3 x 10
Pulldown Curl 3 x 10
Pressdown 3 x 10
Machine Curl 3 x failure
Machine Pressdown 3 x failure
Machine Calf Press 3 x 15
Seated Calf Press 3 x 15
Monday, July 6, 2015
Legs
07/06/15
Squat (95) 10, (135) 10, (185) 10, (225) 10
Single Leg Press (370) 4 x 20 (varied ROM)
Single Leg Extension 4 x 12
5 rounds of
Pullups x 10
Lunges x 20
---
Still on light duty, but range of motion is almost 100% of where it was before my back sprain. Going to keep my load bearing exercises light for another 3 weeks. I did manage some back squats without pain today. It was the first time attempting a loaded squat in 3 weeks.
Squat (95) 10, (135) 10, (185) 10, (225) 10
Single Leg Press (370) 4 x 20 (varied ROM)
Single Leg Extension 4 x 12
5 rounds of
Pullups x 10
Lunges x 20
---
Still on light duty, but range of motion is almost 100% of where it was before my back sprain. Going to keep my load bearing exercises light for another 3 weeks. I did manage some back squats without pain today. It was the first time attempting a loaded squat in 3 weeks.
Thursday, July 2, 2015
Legs
07/02/15
Lunges x 100
Wallballs x 150
Extensions x 25 (every break during wallballs) x 6
Single Leg Press 4 x failure
Single Leg Extension 4 x 10
Single Leg Curl (heavy) 3 x failure
Standing Leg Raise (light) 3 x failure
Lunges x 100
Wallballs x 150
Extensions x 25 (every break during wallballs) x 6
Single Leg Press 4 x failure
Single Leg Extension 4 x 10
Single Leg Curl (heavy) 3 x failure
Standing Leg Raise (light) 3 x failure
07/01/15 - Chest
07/01/15 - Chest
TG Neutral Grip Press 4 x 10
TG Fly 4 x 10
Incline DB Press 4 x 10
Cable Fly 4 x 10
Ring Dips 3 x 10
Pushupd 3 x 10
TG Neutral Grip Press 4 x 10
TG Fly 4 x 10
Incline DB Press 4 x 10
Cable Fly 4 x 10
Ring Dips 3 x 10
Pushupd 3 x 10
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