Dumbbell Incline to Bench Press 2 x 10 @ 45 lbs @ 45, 30, 15, 0 degrees (8 total sets)
Cable Cross over High to low 1 x 10, 2 x 10 @ 20 lbs, 15 lbs
Decline Bench Press (Barbell) 2 x 10 @ 155, 85 lbs (focused on squeezing chest)
Tricep Extensions (overhead) 1 x 10 @ 25 lbs
Russian Twist 1 x 10, 1 x 10, 1 x 15 @ 6, 8, 8 lbs
Banded Pushups 2 x 10
I don’t know if my serratus anterior is getting stronger, but either it is or the muscles surrounding it are because I can, more easily, lift my right arm above my head. I can kind of see my arm pit if I focus on pushing it out while my arm is overhead.
HangCleans 5 x 5 @ 95, 105, 115, 125, 135 lbs (I’ve been working towards 135 lbs for 2 months now!!! - PR!!)
Deadlifts 3 x 10 155 lbs
Pull ups 6 x 2 (Needed help on last 3 sets)
Corner Barbell Row 3 x 10 @ 90 lbs
Lat Pull Down 3 x 10 @ 150 lbs, 155 lbs, 155 lbs
Pull Up Plus 3 x 8 (Can’t do body weight but I am close. I feel pain in my shoulders if I try to do bodyweight)
I am getting stronger. I can’t wait to gain control over my serratus Anterior again. My MRI is getting closer and hopefully, he will say it is a minor injury to the nerve and it will recover over the next year or so.
Ab Roller 1 x 10, 1 x 6, 1 x 2 (I think I strained my right trap a little)
Decline Situps 3 x 15 (5 middle, 5 left, 5 right) @ 5 lbs, 2.5 lbs, bw (yowch!!!)
Russian Twist 3 x 20 (each side) @ 12 lbs
Dumbbell Side Bend 3 x 10 (each side) @ 55, 65, 70 lbs
Lower Half Superman 1 x 10
Afternoon Workout:
Leg extension (130 lbs), rest, Leg Curl (75 lbs) 6 x 10
Leg Press 6 x 20 (30 seconds rest and didn’t lower legs until after last set) @ 180 lbs
Farmer’s Walk 3 x 45s @ 75, 80, 80 lbs
Question: Should my Leg curl be that much lower than my Leg Extension? I just couldn’t curl more.
Hang Clean 2 x 5 @ 135 lbs
Power Clean 1 x 5 @ 135 lbs (I need to figure out how to engage my legs better and my pull is too vertical)
Pendlay Row 3 x 6 @ 135 lbs (My legs are still exhausted for that crazy high volume leg day!)
Seated Cable Rows 3 x 8 @ 110, 100, 100 lbs
V-Bar pull down 3 x 12 @ 100 lbs (This really hit my shoulders and a bunch of muscles behind (?) my lats)
Good Morning 3 x 12 @ 45, 65, 95 lbs (This what my first time doing these so just testing the waters)
Pull ups 4 x 2 (Needed assistance on the the 2nd rep of sets 3 and 4)
Front Squats 3 x 10 @ 95 lbs
Back Squats 2 x 10 @ 155 lbs (Legs gave out on 9th and 10th reps)
Some Serratus Anterior exercises (Found a good one but I don’t know what it is called…)
I was just exhausted. I am happy that Christmas is here. I could use some rest. Also, next month, my workout partner and I are planning on starting a supplement regime.
We would like any advice anyone has! It has been so long since I used supplements and I have never really been in charge of figuring out which ones we should use. I have a list of 11 products on amazon that we are looking at using ranging from Creatine and Whey Protein to Nicotine gum and multi-vitamins.
IF YOU HAVE ANY WORDS OF ADVICE, WE ARE ALL EARS!!!
Bench Press 1 x 12, 2 x 10 @ 165 lbs, 1 x 10 @ 135 lbs
Incline Press 3 x 10 @ 135, 145, 135 lbs
Shoulder Press Machine 2 x 10 @ 75 lbs (I feel a strain in my right armpit that I can’t describe well)
Serratus Anterior exercises
This workout was exhausting! I feel like I will move up to 170 lbs next time on bench but the 135, 145, 135 incline workout was devastating to my arms!