Three straight days of lifting has me dragging ass. Still I got it all in before the holidays.
Its looking like I’m going to have to ditch the running to get rid of low back pain. I’ll do elipticals 2x a week purely to keep fat gain to a minimum.
Wed: DC Biceps and Lower Body
BB Preacher Curls 70 10,5,4 rp
Pinwheel Curls 40 9,6,6 rp
Standing Calf Raises 225 16 ss
SLDL’s 135 9 ss
Leg Press 400x7, 220x23
Roman Chair Raises 3x14
Monday: DC Upper Body
Incline DB Press 65 12,6,5 rp
HS Shoulder Press 65 9,5,4 rp
CG Bench 155 11,6,4 rp
Lat Pulldowns 120 9,6,5 rp
Barbell Rows 185x7, 155x11 ss
Roman Chair raises 3x15
I got distracted by a surprising amount of cleavage in the gym while loading for CG Bench and misloaded 155 instead of 145. I was wondering why I was grinding to beat my previous log book reps until I noticed I was beat my 145 reps at 155 instead.
Good day all around…
[quote]JoeGood wrote:
Monday: DC Upper Body
Incline DB Press 65 12,6,5 rp
HS Shoulder Press 65 9,5,4 rp
CG Bench 155 11,6,4 rp
Lat Pulldowns 120 9,6,5 rp
Barbell Rows 185x7, 155x11 ss
Roman Chair raises 3x15
I got distracted by a surprising amount of cleavage in the gym while loading for CG Bench and misloaded 155 instead of 145. I was wondering why I was grinding to beat my previous log book reps until I noticed I was beat my 145 reps at 155 instead.
Good day all around…
[/quote]
Classic, LoL!
Compressed schedule this week as well due to being off Friday.
Tuesday: DC Biceps and Lower Body
CG EZ Preacher Curls 80 11,7,4 rp
reverse grip Bb Curls 60 14,10,10 rp
Leg press-calves 360 14 ss
Lying Leg Curls 100 10,7,4 ss
Zercher Squats 135x7, 105x22
Pretty sore from yesterday, good thng its cardio tomorrow…
Wednesday: Cardio
45 minutes elliptical work
20 minutes streching
Thursday: DC Upper Body
Flat DB Press 80 11,5,4 rp
OH BB Press 95 7,4,3 rp
Pull Ups BW+10 8,4,3 rp
Dips BW+45 12,6,5 rp
Rack Pulls 245x6, 185x12
Roman Chair Raises 3x16
Switched from Chins to Pulls and it seemed to hit my back a bit harder.
Added Rack Pulls to prepare for when I can DL again. Due to not having real power cages I have to stand on two 25lb plates per leg and the bar is still about at the top of the knee. Not ideal but it will do. I should go considerably heavier next time.
Monday: DC Biceps and Lower Body
BB Curls 95 8,5,4
Hammer Curls 45 15,9,8
Seated Calf Raises 50 12 reps
Steaded Leg Curls 45 17,10,9
Hack Squats 195x8, 145x22
LF Crunch Machine 70 3x8
First time doing weighted ab work since the surgery and so far so good. Teh 22 rep hack squat set was a killer and I almost wasn’t able to walk out when I was done.
Tuesday: Cardio
45 minutes eliptical work and 20 Minutes Stretching.
I would also like to say that there are a lot of really good visual benefits to lifting in a college gym.
i find it very hard to get any cardio after a squat day. how do u like that elliptical machine in comparison to the treadmill?
WBN, the elliptical is harder to get my heart rate up but it is A LOT easier on my lumbar area.
Wednesday: DC Upper Body
SH Decline Press 270 10,6,4 rp
Shrugs 245 8,4,3 rp
OH Rope Press 77.5 10,8,6 rp
HS Row 100/side 11,6,4
Ghetto T-bar rows 145x12, 115x12
LF Weighted Crunches 80 3x8
[quote]JoeGood wrote:
WBN, the elliptical is harder to get my heart rate up but it is A LOT easier on my lumbar area.
Wednesday: DC Upper Body
SH Decline Press 270 10,6,4 rp
Shrugs 245 8,4,3 rp
OH Rope Press 77.5 10,8,6 rp
HS Row 100/side 11,6,4
Ghetto T-bar rows 145x12, 115x12
LF Weighted Crunches 80 3x8[/quote]
Have you tried fast inclined treadmill walking? Easy to get the heart rate up and no jarring of the joints or spine.
Skid thanks for that idea. It worked like a charm.
Thursday: Cardio
Fast inclined treadmill walking followed by eliptical work and stretching.
Friday: Biceps and Lower Body
BB Preacher Curls 70 12,8,6 rp
Pinwheel Curls 40 11,8,8
Standing Calf Raises 245 8 reps ss
SLDL 135 9 reps ss
HS Leg Press 410x8, 230x20
LF Weighed crunches 80 3x8
Monday: Upper Body
Incline DB Press 70 10,6,4 rp
HS Shoulder Press 65 10,7,5 rp
CG Bench 165 8,5,3 rp
Lat Pulldowns 120 10,7,7
BB Rows 185x8, 155x12
LF Weighed Crunches 80 3x8
Tuesday: Cardio
Fast incline walk, 45mins eliptical and stretching.
Wednesday: Biceps and Lower Body
CG EZ bar Preacher Curls 80 12,8,5 rp
Reverse grip BB Curls 70 10,8,6 rp
Leg Press-Calves 360 15 reps ss
Lying Leg Curls 100 11,8,5 rp
Zercher Squats 135x9, 105x23
LF Weighted Crunches 90 3x8
Test Squats: 45x8, 95x8, 135x6
Surgery site felt fine after squats…will slowly bring these up.
Thursday: Cardio
Friday: Upper Body
Flat DB Bench Press 85 8,5,4 rp
BB OH Press 95 8,4,4 rp
Pull Ups BW+10 8,4,4 rp
Dips BW+50 10,6,4
Rack Pulls 275x7, 225x10
LF Weighted Crunches 90 3x8
Training looks like it’s coming along really well, nice going Joe.
Thanks DZ, it feels like it starting to come together.
Monday: Biceps and Lower Body
BB Curls 95 9,5,4 rp
Hammer Curls 50 9,6,5 rp
Seated calf raises 50 13 reps ss
Seated leg Curls 50 12,8,5
Hack Squat 195x9, 145x22
LF Weighted Crunches 90 3x8
Wednesday- Upper body
HS Incline Press 320 8,4,2 rp
Shrugs 245 13,9,8 rp
OH rope press 77.5 14,10,9 rp
HS Row 105/side 10,6,3 rp
T-bar Row 155x6, 115x12 ss
Standing Ab Crunch 50 3x8
Friday- Biceps, forearms and Lower Body
Barbell Preacher Curls 80 8,5,4
Pinwheel Curls 45 8,5,4
Standing Calf Raises 245 10 ss
SLDL 135 10 ss
Leg Press 410x9, 250x21
LF Weighted Crunches 95 3x8
Monday- Upper Body
Incline DB Press 70 12,6,5 rp
HS Shoulder Press 70/side 8,4,3 rp
C.G. Bench Press 165 9,5,5 rp
Lat Pulldowns 130 8,4,3 rp
BB Rows 185x9, 165x10 ss
LF Weighted Crunches 95 3x8