July 4th – 9th workouts.

Posted: July 5, 2011 in Training Logs
Tags: , , ,

July 8th

 Chest  today.

 Morning:

Bb Flat Bench Press (took it easy due to no spotter and Tri’s not 100% yet, little longer breaks between sets.)

  • 205 x 2
  • 205 x 3
  • 225 x 2
  • 225 x 3
  • 230 x 1
  • 230 x 2

That’s it without a spotter.

 

Night:

Db Decline Presses

  • 70’s x 11
  • 90’s x 10
  • 110’s x 5
  • 110’s x 3
  • 80’s x 12

H.S. Seated Press, seat all the way down, hits upper pecs better than the H.S. Incline Press for me.

  • 104 x warm-up
  • 194 x 9
  • 194 x 8

 Notes: Tri’s were not bad but letting me know there were there.   They have 2 days off now to recover.    Monday is a Fox 11 TV interview and workout taping, so Monday’s workout will be weird also.

July 7th

 Bi’s, Delts   today.

 Morning:

Stright Bar Curl Downs

  • 5 sets

Rope Low Pulley Curls

  • 2 sets

Straight Bar Curls

  • 3 sets

 

Night:

Glass Style Side Delt Raises, single arms.

  • 25 x 10/10
  • 45 x 10/10
  • 45 x 10/10
  • 50 x 10/10
  • 50 x 10/10
  • 35 x sat set

Machine Extended Arm Reverse Flies

  • 105 x 10
  • 150 x 10
  • 195 x 8
  • 225 x 1 static hold
  • 135 x sat set

H.S. ISO Shoulder Press

  • 110 x warm-up
  • 200 x 10
  • 290 x 3
  • 290 x 2
  • 200 x 10

Single Arm Glass Rear Delt Cable Pulls

  • 30 x 10/10
  • 70 x 10/10
  • 30 x sat sets

 Notes: Tri’s are getting better. Not as much pain or discomfort in pushing.  I will be back to 2 w/o’s a day now as you see.   

July 6th

 Delts and Abs

Morning:

 Db Shoulder Presses

  • 50’s x 10
  • 50’s x 10
  • 55’s x 8  Elbow discomfort back to 50’s
  • 50’s x 10
  • 35’s x sat set

Glass Style Side Delt Raises, single arms.

  • 45 x 10/10
  • 45 x 10/10
  • 45 x 10/10
  • 45 x 10/10

Machine Extended Arm Reverse Flies

  • 100 x 10
  • 145 x 10
  • 175 x 8
  • 205 x 5
  • 160 x sat set

 H.S. ISO Shoulder Press

  • 110 x warm-up
  • 200 x 10
  • 290 x 2
  • 200 x 10

H.S. Ab Crunch Machine

  • 125 x 10
  • 155 x 10
  • 155 x 10
  • 65 x sat set

 Notes: Tri’s still a little tender today at the elbow inserts.  I’m going to go to 1 workout a day until they are 100%.  I’m increasing my use of  AAEFX Joint Rehab cream, so in past experience with J-R,  I should be 100% by Monday.

July 5th

  Morning at home, Slow 4-4-4-3 tempo, Static Holds on last 3 reps:

 Lat Pull Downs, Pro grip

  • 105 x 10, to front
  • 105 x 10, to front
  • 105 x 10, behind neck
  • 105 x 10, behind neck

Chin-Up Grip Lat Pull downs

  • 105 x 10
  • 105 x 10
  • 105 x 10
  • 105 x 10

 

Night Back Power Workout. Single arm pulls are weight per arm. 2 arm is total weight.

 H.S. ISO Low Rows

  • 176 x warm-up 2 arm pulls
  • 143 x 10, 2 arm pulls
  • 278 x 8, single arm
  • 323 x 5, single arm
  • 143 x 10, 2 arm

H.S. ISO Low Row Shrugs

  • 376 x 10, 2 arm

H.S. ISO Seated Rows, seat all the way up

  • 204 x 10, 2 arm
  • 384 x 8, 2 arm
  • 282 x 8, single arm
  • 540 x 5, 2 arm
  • 384 x 10, 2 arm
  • 204 x 1 min 2 arm Static hold.

H.S. ISO High Row

  • 234 x 10, Glass Style
  • 182 x 10, single arm
  • 317 x 3 – 1/3 single arm
  • 227 x 7, single arm
  • 184 x 1 min, 2 arm Static hold.

Machine Tri Extensions, both arm and weight

  • 95 x 10
  • 100 x 10

Rope Tri Push Downs

  • 140 x 10

 Notes: Tri’s very tender today at the elbow inserts so I lessoned to my body and only did what it could handle today. 

July 4th

  Morning:

 Db Decline Presses

  • 65’s x 10
  • 80’s x 11
  • 90’s x 8
  • 110’s x 4
  • 120’s x 2  Lift time PR
  • 60’s x sat set
  • Tried a set with 120’s for a vid but tweaked the left Delt.

Machine Extended Arm Flies, seat all the way down.

  • 170 x 10
  • 260 x 4
  • 305 x 2
  • 140 x sat set

Bb Flat presses for sat.

  • 135 slow and varying range static holds
  • 135 slow and varying range static holds

Fixed Bb  Curls JB style with static holds

  • 65 x 5
  • 65 x 5
  • 65 x 5
  • 65 x 5
  • 65 x 5
  • 65 x 6

Seated Db Curls, slow and squeeze

  • 35 x 10
  • 35 x 10
  • 35 x 10
  • 35 x 10
  • 35 x 10

Notes: Left Delt is tender so no night workout.    

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