Semi Recumbant Bike – 30 min
Monthly Archives: August 2005
AUG. 25 – Cardio
Semi Recumbant Bike – 20 min
AUG. 24 – ME BP
Rotator Cuff exercises – 2×10 ea. exercise (super set)
Blast Strap Pushups – 3×15
Rev. Green Band BP – 135×10, 225×5, 315×3, 365×3, 405×2, 385×3
Incline BP w/fat bar – 175×5, 215x2x5
Super Set
V-Bar Pulldowns – 3×10
1-arm lat row overhead shoulder extension on grappler – barx3x8
Rope Pushdowns – 3×10
AUG. 24 – Cardio
Semi Recumbant Bike – 30 min
AUG. 22 – ME SQ/DL
Squats
145×5 <-- Metal Pro Briefs
255x5
345x3
455x2
545x1 <-- Add Metal Pro Squatter w/straps down
595x1
675x1 <-- Straps up and med knee wrap
810x1 <-- Double rev. blue band box squat/straps up no wraps
555x1 <-- Straps down
45° Hypers w/14" cambered bar - 115x3x10
Rev. Hypers - 180x2x10, 270x10
AUG. 22 – Cardio
Semi Recumbant Bike – 30 min
AUG. 21 – DE BP
Blast Strap Pushups – 3×15
Pressdowns w/light band – 1×100
Rotator cuff exercises (super set) – 2×10
DE BP w/doubled minis – 175x3x3, *165x3x6, 225×1, 275×1, 315×1
*I was too slow on my work sets so I lowered the weight.
2 Board Press – 275×5, 315×5, 335×2
Pressdowns w/light band – 1×100
DB Shoulder Presses – 25x3x12
DB Front Raises – 25x2x12
DB Laterals – 25x2x12
Rear Delt Raises – 20x3x12
Side bends – 45x3x20
Fat Bar Lat Pulls – 3×12
Hammer curls – 25x2x15
My elbow is getting better. Today I had a lot less pain. I wasn’t able to do rolling dumbell triceps, but the other exercises felt better and I was able to progress from mini bands to light bands on band pressdowns.
AUG. 19 – DE SQ /DL
Stretching and hip mobility
DE Box SQ w/buffalo bar & chains – 295x2x6
DE DL off Jump Stretch Platform and doubled mini’s
315x6x1
T-Bar Rows – 90×10, 180×10, 360×10
Super Set
GHR (back raised 12″) – 3×10
Green band pull down abs 3×15
Seated Calves 100x4x20
AUG. 18 – Cardio
Semi Recumbant Bike – 30 min
AUG. 17 – ME BP
Rotator Cuff Exercises – 2×20 ea.
Mini Band Pressdowns – 1×100
BP
45×5
135×5
185×5
225×3
275×2
315×1
405×2 <--- Add Metal Viking Pro
455x0
405x2 <--- Off of 2 boards
DB Cleans - 25x3x12
Mini Band Pressdowns - 1x100
Tonights workout wasn't a very good one. My bench shirt is a little loose as a result of my weight loss. I also feel this is a result of my time off from training and my elbow injury. I upped my calories this week to put some muscle on and get my bodyweight back up to 242lbs. With the NHE Diet I will be a much leaner 242lbs.