6-9-2017 - Friday - Arms @#teamaddingtonHQ
A1- Close Grip Bench w/Shoulder Saver 5x3-15
A2- Cross Body Curls 5x12
B1- Barbell Triceps Extensions 3x9
B2- Preacher DB Curls 3x6-10
C1- L Ext’s/Close Grip Bench (full range) 3xAMRAP
C2- DB Hammer Curls/Preacher EZ curls 3xAMRAP
Currently I am dealing with a torn labrum in my shoulder which is greatly limiting what I’m able to do. Also in the middle of moving, changing jobs, no time or $$ to eat and supplement properly. Lucky to get one or two meals a day and typically on my feet for 10-13 hours without sitting at all. Usually go a couple of days a week with zero sleep and rarely over 3-4 hours on nights I do sleep. With all the obstacles, using max weights just isn’t going to happen. Current body weight is down about 25 pounds from my normal. At this point I’m just trying to work the muscle with super sets, drop sets, rest/pause and all the extended set intensity techniques that I can without tearing my shoulder more and risking other injuries with Max weights.
6-13-2017 Tuesday- Yoke/Calves/(biceps pump) @Apex Gym
*Had very limited time to try and squeeze something in before going to work. Stopped on the way to gym(unplanned) to test drive a truck and consumed more of my already limited time. What was scheduled to be either back or legs session, turned into just blasting through some traps & calves as fast as possibe.
A1- Seated Calf Raises 5 x 12-20
A2- Tibia Dorsi Flexion 5 x 13-20
A3- Shrugs (on plate loaded Hammer Strength Ground Based squat/deadlift machine, going forward noted as GBHS Shrugs) 5 x 10-20 (facing away)
B1- Standing Calf Raises 4 x 8-15
B2- GBHS Shrugs 4 x 5-15 (facing in)
B3- Barbell Curls 4 x AMRAP (empty 45# Olympic bar, each set to failure, ) *just some pump/GPP/recovery work for arms
6-14-2017 - Wednesday- Legs/Yoke @#teamaddingtonHQ
A1- Cambered Bar Squats 4 x 5-10
A2- Neck (back) 4 x 6-12
B1- St. Leg DL’s 3 x 8
B2- Neck (front) 3 x 6-10
**6-15-2017 Thursday - Despite only a few light sets of squats yesterday, legs already sore this morning. I have to find time to start hitting legs more often. Back continues to be an issue though. Even with a belt on and light weight, my back still hurts terribly. Have to find ways to work around this and still hit legs.
6-21-2017 Wednesday- Biceps/Calves @Apex Gym
A1- Precor Machine Curls 5x6-20
A2- Standing Calf Raise 5x9-20
B1- Machine Uni-lateral curls/3-3/back&forth/finish w/bilateral neutral grip and pump to failure
4 x AMRAP
B2- Calves on V-SQUAT 4x10-20
C1- Spider Cross Body DB Curls 4x9-12
C2- Seated Calf Raises 6x9-20
C3- Tibia Dorsi Flexion 6x15-30
D1- Cable Rope Hammer Curls 3x13
6-22-2017 Thursday- Triceps/Yoke @ Apex Gym
A1- Vbar Pressdowns (warm-ups) 3x15-25
A2- Plate Carries 45#x2 …3 trips down/back
B1- Close Grip Floor Press on Smith 5x3-8
B2- BB Shrugs on Smith 5x9-20
C1- Dip Machine+Pushdowns on Chin Assist SS
3 supersets x AMRAP
C2- T-Bar Rhomboids Shrugs 3xAMRAP(w/isos)
D1- Overhead Cable Ext/HSLP tricep pumpers
3ss x AMRAP
D2- GBHS Shrugs 3x12
7-18-2017 Tuesday - Chest/Biceps@ #teamaddingtonHQ
*after a crazy past few weeks trying to get moved to the new place, lots of hard work, missed meals, missed sleep and missed workouts, it’s time to get started back. Going to have to ease back into things as my conditioning is greatly diminished and body weight way, way down.
7-18-2017 Tuesday @ #teamaddingtonHQ - Chest/Biceps
Warm up Flat Bench Mach (reg grip) 3x20
Reverse Cable curls 3x20
A1- Cross Body Curls 1x12,2x15,3x12
A2- Flat Bench Machine (reg grip) 1x15,2x10,3x8
B1- Non Alt DB Curls 1x8,2x7
B2- Incline Bench Mach (reg grip) 1x12,2x8
7-19-2017 Wednesday - Shoulders/Calves @Apex Gym
A1 Seated Calf 1x20,2x20,3x15, 4x10
A2 Tibia Dorsi Flexion 1x20 ,2x20,3x13,4x15
A3 6 Ways 1x10,2x10,3x6,4x7
B1 V Squat Calf Raise 1x20,2x18,3x15,4x15
B2 HS Shoulder Press facing out 1x10, 2x8,3x8,4x4
B3 Rear Delt Machine 1x20,2x11,3x10,4x12
C1 HS Shoulder Press (facing in)1x5,2x7,3x7
C2 Seated low cable face pull(up angle)
1x10,2x7,3x7
C3 Seated Calf Raises 1x7,1x5,1x6
C4 Tibia Dorsi Flexion 1x7,1x7,1x7
D1 Cable Side delts 1x7,2x6,3x7,4x7
D2 Face Pulls Standing (down angle)1x12,2x9,3x8,4x7
D3 V-Squat calf raises 1x12,2x10,3x8,4x8
D4 HSGB Shrugs (facing out) 1x12,2x10,3x8,4x8
Drop Set Finishers
E1 Cage Press on Smith 4 drops AMRAP
E2 V Squat calves 6 drops AMRAP
E3- HSGB Shrugs 6 drops AMRAP
E4 Seated Calf Raises 6 drops AMRAP
E5 Tibia Dorsi Flexion 6 drops AMRAP
E6 Landmine Uni Lateral Shoulder 4 drops AMRAP each side
F1 Neck on Leg Ext 3xAMRAP
F2- Neck on leg curl 3xAMRAP