7/23
bw 159.8
Todays work lets just call it 'Chest/Shoulder Pump Day'
DB OHP
15 x 10
17.5 x10
20 x 10
22.5 x 10
25 x 10
30 x 10
60 second intraset rest
DB Hex Press
30 x 12 x 4
paused on chest and squeeze contraction at top
60 second intraset rest
Superset - 4 rounds
incline pushups to failure - 15, 12, 10 ,8
band over and back (think shoulder dislocates) x 10
60 second intra round rest
Superset - 3 rounds
Machine Laterals 30 x 30 reps
Incline bench rear laterals 15 x 12 reps
60 second intra round rest
abs
leg raises with elbow supported 25 x 3
20 minutes Recumbent bike LISS
NOte:
pump accomplished. Felt great to be able to do some pressing. All weights are really light so protecting injury. I don't want to strain.
I haven't done push ups in a long time. so glad I was able to get some pec work in. The Hex press really pumped up my pecs.
Last edited by lou t; 07-23-2016 at 07:44 AM.
Subscribed
thanks man
7/25
bw 159.8
5am - 7 am
Leg Day
Seated Leg Curls (hamstrings)
Rx 4 x 10 then drop set of 8-12
60 x 4 x 10
50 x 12
90 second intraset rest
Goal - get blood into hams
HBBS
Rx 4 x 10 - work weight up to set when I can barely do 10 reps
185 x 10
195 x 10
205 x 10
215 x 10
3 minute rest
Goal-pump quads
Banded Leg Press
Rx 3 x 8 with target weight after warm ups
230 + 3 bands
Goal- explosive
3 minute intraset rest
Leg Ext
Rx - x30, x25, x20 with same weight
goal - pain tolerance
2 minute intraset rest
2" Deficit SLDL
Rx 3 x10 with target weight
185 x 3 x 10
3 minute intraset rest
Note:
Left gym with legs of jelly. No air conditioning in the gym this morning. Drenched.
Last edited by lou t; 07-25-2016 at 06:06 AM.
leg day - no shit ! Glad you are able to stay in the gym - sorry to read about your health setback.
7/26
bw 160
Chest/Shoulder Day
Seated DB OHP (unsupported)
15 x 12
20 x 12
25 x 12
30 x 12
Incline DB Press
25 x 12 x 4
Superset Incline Pushups/Band Over and Back x 4 rounds
pushups to failure 15,12,10,8
Superset banded wall crawls/seated side laterals x 4 rounds (arms at 10 & 2 with hands at slight angle pointed down)
side laterals 20 x 12 x 4
Bent over side laterals
15 x 25 x 3
did these with limited ROM to stay in contraction
Note:
pretty much all my injured shoulder could deal with