Friday: 8/10/12
Weight: 223.4 lbs
(AM)
A)Pull-Downs:
80x10
100x5
120x2
160x10
B)Rhomboid Rows:
80x5
160x10
C)V-Bar Pull-Downs:
80x5
160x10
D)Machine Rows:
115x5
230x10
E)Drag Curls:
70x10
F)Cross Body Hammers:
40’s x 10
G)Reverse Curls:
75x7
H)Rope Hammers:
12.5x10
Saturday: 8/11/12
(AM)
A)KB Overhead Press:
35’s x 20
B)KB (Dead-Stop) Rear Delt Row:
35’s x 20
C)KB Alternating Upright Rows:
35’s x 20
D)KB Shrugs:
35’s x 20
*1 Hour Moderate Cardio
I haven’t posted update pics in a few weeks so I’ll post some below.
Back: 8/11/12
Wow, my pictures came out hyooge this time. Not sure what is up with that. Anyway, I’ve had to restructure my diet a little.
I ran some antibiotics for 7 days and it completely wiped out my good bacteria in my digestive tract. Needless to say it gave me some terrible “issues”.
I’ve now increased my calories up around 3k. Most of the extra calories are coming from pro-biotics, pre-biotics, extra vegetables and different fats than normal.
I’ve also removed all gluten and most “anti-nutrients” from my diet, plus I’ve removed all stimulants especially coffee. I’m still drinking 2 to 3 zero carb energy drinks but may have to remove them as well.
Hopefully I’ll be back on my feet and can keep rebuilding my body.
On the hernia recovery front I’m actually doing more lower body work and I feel less and less strained from training. Don’t get me wrong though. When it hurts it is most definitely unpleasant.
Peace.
Monday: 8/13/11
Weight: 227.4 lbs
(AM)
A)Smith Incline:
80x10
120x5
150x2
B)Cable Flyes:
#x5
#8x10
C)Dumbbell Incline:
80’s x 6
D)Machine Chest:
230x10
E)Rope-Downs:
#10x10
F)Push-Downs:
#13x10
G)Incline Close-Grip Smith:
140x10
H)Reverse Push-Downs:
#15x10
I)Cable Side Raise:
#4x10
J)Cable Flyes:
#6x30
Tuesday: 8/14/12
Weight: 228.4 lbs
(AM)
A)Rhomboid Rows:
80x10
120x5
140x2
165x10
B)V-Bar Pull-Downs:
80x5
160x10
C)Machine Rows:
230x10
D)Pull-Downs:
160x10
E)Cable Rear Delts:
#3.5 x 10
F)Cross Body Hammers:
45’s x 10
G)Reverse Curls:
75x10
H)Rope Hammers:
12.5 x 10
I)Drag Curls:
75x10
*I believe the pull-downs are straining the mess out of my surgery site. I need to move to horizontal pulling only and cut out the vertical pulls.
Wednesday: 8/15/12
(AM)
A)GHR’s:
BW x 5
30lbs x 10
B)Step-Ups: (one side at a time)
BW x 10
30lbs x 10
50lbs x 10
C)Seated Leg Curls:
100x5
200x10
D)Leg Extensions:
100x5
150x10
E)Abduction Machine:
100x5
150x10
F)Adduction Machine:
100x5
150x10
I’ve been trying to figure out what kind of lower body training I can do without bothering my surgery site and it seems like everything bothers it. I’ll just have to keep changing things till I find what works without aggravating/straining the surgery site.
Funny thing is that all the posterior work doesn’t bother it. Only the quad dominant/anterior crap does.
Thursday: 8/16/12
Weight: 223.4 lbs
(AM)
A)Cable Flyes:
#4.5x10
#6x5
#7x2
#9x10
B)Dumbbell Incline:
80’s x 10
C)Machine Chest:
230x10
D)Smith Incline:
170x10
E)Push-Downs:
#14x10
F)Incline Close-Grip Smith:
135x10
G)Reverse Push-Downs:
#15x10
H)Cable Side Delt:
#4x10
I)Rope Push-Downs:
#10x10
Start back on your training log so you can document the shred!!!
Shredded!!!
