Back/bis
Sumo DL - 135x12, 225x5, 315x3, 405x3
Seated row - 100x15, 160x8, 220x14
HS Pulldowns - 90x18, 180x8, 270x10, 90xlots
Preacher machine - 85x14, 115x8, 145x6, 190x8, drop set
Shoulders
Smith shoulder press - 45x12, 95x10, 135x5, 165x10
Reverse cable flys - 5x12, 10x11
Lateral machine - wasn’t happening, neck pain
Reverse fly machine - 60x12, 90x10, 120x13
Abs
Arms
Close-grip bench - 45x20, 135x10, 185x6, 225x3, 275x5
Extensions - 20x20, 70x15, x12 (Didn’t go heavier because of shoulder)
Pushdowns
Preacher machine - 85x14, 115x10, 145x6, 190x9 (Up 1 rep)
Seated incline db curls - 25x8, 35x5, 45x7 (up 5 pounds, down 5 reps)
Preacher drop set
Legs
Sumo deads - 135x12, 225x6, 315x3, 405x3
Leg press - 270x9, 450x6, 540x3, 660x3 (Damn, apparently doing the sumos first makes quite a difference)
Calf press - 450x10, 540x8, 650x10 (Up 20 pounds, down 1 rep)
Leg extension - 120x10, 180x8, 240x11 (Up 10 pounds, down 2 reps)
Leg curl - 100x8, 140x5, 180x5
Lil bit o abs
Chest/Tris
Low-incline smith - 45x18, 135x10, 185x6, 235x9 (Up 2 reps)
Decline HS - 180x10, 270x7, 360x9
Incline cable fly’s - 20x12, 30x10, 40x11 (Up 1 rep)
One-arm pushdowns - 15x12, 20x10, 25x12, drop set
Back/Bis
Seated row - 100x14, 160x8, 220x15 (Up 1 rep)
HS Pulldowns - 90x15, 180x7, 270x Nope, got pins and needles from my elbow to my forearm, weirdest feeling, must’ve been pushing on a nerve somehow. So just took er easy, did some curls, and it feels totally fine now so hopefully that doesn’t come back.
Shoulders
Smith shoulder press - 45x15, 95x10, 135x5, 165x8
Cable reverse flys - 5x12, 10x10, 15x6 (Up 5 pounds, down 5 reps)
Lateral raises - still hurt my neck
Reverse fly machine - 60x14, 90x8, 120x14 (Up 1 rep)
Then abs
Tried to do hanging leg raises, same tingling all down my arm… getting worried about that, I have no idea what to do about nerve stuff.
[quote]Gmoore17 wrote:
Shoulders
Smith shoulder press - 45x15, 95x10, 135x5, 165x8
Cable reverse flys - 5x12, 10x10, 15x6 (Up 5 pounds, down 5 reps)
Lateral raises - still hurt my neck
Reverse fly machine - 60x14, 90x8, 120x14 (Up 1 rep)
Then abs
Tried to do hanging leg raises, same tingling all down my arm… getting worried about that, I have no idea what to do about nerve stuff.[/quote]
Might have something to do with your neck… what are you doing to try to fix the neck?
Trigger point stuff along with stretching of the traps and rhomboids will probably help.
[quote]grettiron wrote:
[quote]Gmoore17 wrote:
Shoulders
Smith shoulder press - 45x15, 95x10, 135x5, 165x8
Cable reverse flys - 5x12, 10x10, 15x6 (Up 5 pounds, down 5 reps)
Lateral raises - still hurt my neck
Reverse fly machine - 60x14, 90x8, 120x14 (Up 1 rep)
Then abs
Tried to do hanging leg raises, same tingling all down my arm… getting worried about that, I have no idea what to do about nerve stuff.[/quote]
Might have something to do with your neck… what are you doing to try to fix the neck?
Trigger point stuff along with stretching of the traps and rhomboids will probably help.
[/quote]
Only happens when your arms are above your head? Sounds like a loss of blood flow to me, but I have no idea. I googled it though and got lots of hits, I hope this helps:
Following are some possible causes for tingling in left arm and hand.
* Discomfort, numbness or tingling in left arm can be caused due to Carpal Tunnel Syndrome (CTS). In CTS, the median nerve present at the wrist gets pressed which obstructs blood circulation.
* If excess stress or pressure is applied on the left arm, it may go numb or may cause tingling in the left arm. Also, fatigue and weakness can, sometimes, cause tingling in the arm and the arm may go limp for some time.
* If the surrounding tissues and muscles apply too much pressure on the nerve or in the case of Carpal Tunnel Syndrome, you may experience a pinched nerve which causes tingling in left arm. Read more on pinched nerve.
* Improper blood circulation may be one of the most common reasons for tingling sensation in arm. Generally, a tight outfit or piece of jewelery worn on the arm can prevent proper circulation in the arm. Also, if you sleep awkwardly with your arm in a position such that blood cannot flow through it sufficiently, you may experience the pins and needles sensation. Read more on blood circulation problem.
* Any disorder or malfunctioning related to the spine, like bulging disc, dislocated or ruptured vertebrae in the neck, nerve damage or nerve pinched in neck may affect the blood circulation of the arm. Improper blood flow in the arm will make a person feel the tingling sensation in the arm.
* Vascular problem caused due to any reason can cut off the circulation of fluids through the left arm which is an obvious reason for tingling, numbness and pain in the left arm and hand.
Hmmm thanks guys I appreciate the help, I’ll look into all that stuff
Figured I shouldn’t do arms, because of the elbow, so
Legs
No sumo’s because of elbow
Leg press - 270x10, 450x6, 540x3, 660x4
Calf press - 450x12, 540x8, 660x8 (Up 10 pounds, down 2 reps)
Leg extension - 120x12, 180x6, 240x12 (Up 1 rep)
Leg curl - 100x8, 140x5, 180x6 (Up 1 rep)
Taking this week off, stretching lots, hoping my elbow nerve issue clears up. Will probably do legs one day.
Legs
Leg press - 270x12, 360x10, 450x8, 540x10 (Legs closer together and allllll the way down, liked this)
Calf press - 450x10, 540x8, 660x8
Leg extension - 125x10, 185x8, 245x11 (Up 5 pounds, down 1 rep)
Leg curl - 100x10, 140x5, 180x6
Abs
Good day. I hate not going to the gym.
Chest/Tris
Low-incline smith - 45x15, 95x12, 135x10, 185x6, 235x5
Decline HS - 180x12, 270x10, 360x9
Fly machine - 130x12, 205x8, 295x8
1-arm pushdowns - 15x15, 20x10, 25x12, drop set (Don’t really like these actually)
Back/bis
Seated row - 100x15, 160x10, 220x14
HS Pulldowns - 90xLOTS, didn’t want to go any heavier because don’t know how my elbow would’ve been
Then I tried about 6 different types of rows to try to find another one I like, which I kind of did
Shrug machine - 90x12, 180x10, 270x12
Preacher machine - 85x15, 115x10, 145x6, 190x7
Shoulders
Smith seated shoulder press - 45x15, 95x12, 135x6, 165x8
Reverse cable fly - 5x15, 10x10, 15x8 (Up 2 reps)
Lateral machine - 55x15, 85x12, 115x10, 145x8, 175x9
Reverse fly machine - 60x15, 90x12, 120x14
Abs
Arms
Close-grip bench - 45x30, 135x10, 185x6, 225x3, 245x7(Chest was still sore as hell from Monday, damn week off)
Extensions - 70x12, 90x12
V-pushdowns
Preacher machine - 85x14, 115x10, 145x6, 190x9 (Up 2 reps)
Incline db curls - 25x10, 35x6, 45x7
Preacher dropset
Legs
Sumo DL - 135x12, 225x6, 315x3, 405x3 (Up 1 rep)
Leg press - 270x12, 360x8, 450x6, 540x10
Calf press - 450x12, 540x10, 660x9 (Up 1 rep)
Leg extension - 125x12, 185x6, 245x12 (Up 1 rep)
Leg curl - 100x9, 140x4, 180x5
Started eating more again, expect more PR’s and weight to slowly increase.
Chest/Tris
Low-incline smith - 95x15, 135x10, 185x5, 235x6 (Up 1 rep)
Decline HS - 180x12, 270x8, 360x9
Fly machine - 115x14, 205x8, 295x11 (Up 3 reps)
Dip machine - 90x17, 150x12, 210x16, drop set
Back/Bis
Seated row - 100x14, 160x10, 220x15 (Up 1 rep)
HS Pulldowns - 90x16, 140x15, 180x12
HS Row - 40x12, 80x8, 120x6
Shrug machine - 90x12, 180x12, 270x15 (Up 3 reps)
Preacher machine - 85x15, 115x10, 145x6, 190x9, drop set