205 incline is a good way to “rest”. 
[quote]corrmhona wrote:
205 incline is a good way to “rest”. :)[/quote]
lol
Thursday - Legs Baby!!!
Warmup - 500m Row - doing this for about 3 weeks has limbered up my hips a bit, and my mid back is getting stronger. The mid back/upper lumbar is my weakest link. Have had back issues for almost 20 years in this area.
Squats - 5x5 - 225, 230, 235, 240, 245 knee felt weak on the last set.
1x15 - 135
RDL - 3x12 - 135, 145, 155
Leg Extensions - 3x12 - 135, 145, 155
Hip Abductors - 3x12 - 100, 110, 120
Seated Calf Raises - 3x12 - 140, 150, 160 tempo 1-3-1
I am going to start posting songs that I am listening to during my workouts.
[quote]dmaddox wrote:
Thursday - Legs Baby!!!
I am going to start posting songs that I am listening to during my workouts.
[/quote]
You’re just trying to lure crushed and minimal over here.
Solid leg work. Watch the knee!
Friday - Shoulders and Triceps - Got the kids to school early today so I had an entire hour in the gym.
BB BN Press - 3x8 - 135, 140, 145 - Drop Set - 1x15 - 95
DB Shoulder Trinity (front, lateral, reverse raises) - 3x8 - 25
Close Bench - 3x12 - 155, 160, 165
HS Ego Machine - 3x10 - 200
Nose Cruncher - 3x8 - 70, 80, 80
DB Hammer Curls - 3x8 - 25, 30, 35 - never done these before so I started a little light. Start next week at 35’s
Decline Flies - 3x8 - 60
Sorry forgot to post the song that stuck out the most today during my workout.
Saturday - Cardio - Usually I rest, but went on a hay ride with the youth from my church. We had an hour and a half of free time and some of the youth wanted to play football. We played ironman football. I played predominantly QB and LB. Ran a little on D, but zero on O. Did go out for a couple of passes, but twisted my knee on one down and out.
Felt good to teach the youth how to play, get open, and how to find space in a zone. Every kid on my TD had a TD reception even the one kid known as the most unatheletic in the entire Youth Group. Felt good to have the entire team get him open in the endzone.
Sunday - rest.
Monday - Chest and Biceps
Warmup - 500m Row pretty slow.
Bench - 5x5 - 205, 215, 225, 235, 245
dropset - 1x10 - 155 - stopped at 10 because my chest was mush
DB Incline Press - 3x8 - 65’s, 70’s, 75’s - Probably need to increase weight next week
DB Flies - 3x8 - 30’s, 35’s, 35’s - 1sec squeeze at top
Preacher Curls - 3x8 - 75, 80, 85
Decline Flies - 3x8 - 60 with 1 sec squeeze at top.
Song of the Day
Tuesday - Back
Warmup - 500m row
Front Squat - 3x8 - 135 - still trying to get used to these. Used the manta ray and that piece of equipment is good. Less stress on the shoulders
Chest Supported T-Bar row - 5x5 - 70, 75, 80, 85, 90 - squeeze at the top and slow down
BN Lat Pull Downs - 3x10 - 100
Straight Arm Pull Down? - 3x10 - 50, 55, 60
Seated Rows - 3x10 - 130, 137.5, 145
Low Pully Face Pulls - 3x10 - 90, 95, 100
Wednesday - Rest Day, but decided to do a couple of arm stuff
Warmup - 500M Row
Shoulder Mobility Work
Reverse curls - 5x5 - 80 ez curl bar. Still trying to get my biceps to grow.
Tricep Pushdown rope Attachment - 3x10 -100
Might I inquire as to what you do for shoulder mobility? I get in a few sets of OH Squats and maybe behind the neck presses, and it isn’t working as fast as I like…
[quote]corrmhona wrote:
Might I inquire as to what you do for shoulder mobility? I get in a few sets of OH Squats and maybe behind the neck presses, and it isn’t working as fast as I like…[/quote]
PBLT’s is what I do. I will say doing Lat Pulldowns and OH Presses BN is the best thing for me. I get a good stretch.
Thursday - Legs
Warmup - 500m Row
Squats - 4 warmup sets - bar x 15, 135 x 8, 135 x 8, 185 x5
Squats - 5x5 - 235, 240, 245, 250, 255
Squats - 1x15 - 135
RDL - 3x8 - 135, 155, 175
Leg Extensions - 3x12 - 140, 150, 160 - Squeeze at the top for 1 sec.
Seated Calf Raises - 3x10 - 140, 150, 160 - Squeeze at the top for 1 sec.
Song of the Day - I had this on repeat the whole time today.
This song makes me think about life. God never said, “Life will be easy.” He did say, “I will be with you through the storm, and I will carry you.” Even when times are tough I can always turn to God through Jesus and He will be there for me. I am thankful for my Faith and Relationship with God.
Friday - Shoulders and Triceps - Left shoulder joint feels weird.
BB BN Press - 5x5 - 135, 140, 145, 150, 155
DB Shoulder Trinity (front, lateral, reverse raises) - 3x8 - 25, 30, 30
Close Bench - 3x12 - 155, 165, 175 - these burned
A1 HS Ego Machine - 3x8 - 200 Squeeze for 3 secs at a top
A2 Nose Cruncher - 3x8 - 70, 80, 80
DB Hammer Curls - 3x8 - 35, 40, 45
This is the song I was listening to, and an added bonus a shout out to the Military. Thank you so much for your service.
I have not worked out in over a week. I miss it so much. I have been getting my house ready to put on the market for sale, and life happens. I hope to be back in the gym tomorrow unless something else happens.
Finally was able to get to the gym today. It has been two and a half weeks. Put my house on the market, children, and wife takes a lot of time.
30 mins Cardio - I have decided to increase my cardio for the time being.
Bench - 10,8,6,4,2,1 - 185, 195, 205, 215, 225, 235
Drop set - 15 - 135
Thursday,
30 minute Cardio
Squats - 10,8,6,4,2,1 - 185, 205, 225, 245, 265, 285
Friday
30 minute Cardio
BN Presses - 10,10,10,8 - 95, 105, 115, 125
Took it easy this week. Trying to get back in the swing of things.
Still trying to sell my house. Had 2 offers and both backed out. Back to square 1 and stressed out.
Monday
30 minute Cardio
Bench press - 10,8,6,4,2,1 - 195, 205, 215, 225, 235, 245
drop set - 12 - 155
Tuesday will have a couple of hours to be in the gym. Looking forward to my back workout.