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Sunday:
Seated Ab 40x20x3 ss/
Hypers 12x3
Abduction Machine 70x20x3 ss/w
Forearms Standing Preacher Pad 20x20x3 palms down
Adduction Machine 50x20x3 ss/w
Forearms Standing Preacher Pad 30x20x3 palms up
Seated Calf Raises 90x20x3 ss/w
Wrist curls palms down elbows resting on knees 20x20x3
Standing Single Calf Raises on platform 40x3 ea. calf ss/w
Wrist curls palms up elbows resting on knees 30x20x3
Reverse curls E-Z bar 20x12x3
After 4 days I had to admit that I have a cold instead of blaming allergies. Took 3 days off because of work demands then took Sat. because I really do have a cold. Of course; just when I wanted to turn it on crap gets in the way. No whining here; need to adjust and move forward.
Sunday:
Seated Ab 40x20x3 ss/
Hypers 12x3
Abduction Machine 70x20x3 ss/w
Forearms Standing Preacher Pad 20x20x3 palms down
Adduction Machine 50x20x3 ss/w
Forearms Standing Preacher Pad 30x20x3 palms up
Seated Calf Raises 90x20x3 ss/w
Wrist curls palms down elbows resting on knees 20x20x3
Standing Single Calf Raises on platform 40x3 ea. calf ss/w
Wrist curls palms up elbows resting on knees 30x20x3
Reverse curls E-Z bar 20x12x3
After 4 days I had to admit that I have a cold instead of blaming allergies. Took 3 days off because of work demands then took Sat. because I really do have a cold. Of course; just when I wanted to turn it on crap gets in the way. No whining here; need to adjust and move forward.
Yep happened here too. Just when I wanted to turn it on I hurt my back. Lied to myself for a couple days but that's what it is.
Hypers 12x3
HS Incline macchine press 25’s x12x3
Across bench Pull Overs 25x12, 30x12x2
Standing DB Shrugs 15x12x3
Fly machine Chest 40x12, 55x12x2
Rear Delt 25x12, 40x12x2
Lie down Crunch bench 20x2
Roller Work
Dual cable Chest Press 10’s x12x2
NG Lat pull down 40x12, 55x12x2
Dual Cable Chest press machine 25x12, 35x12x2
It was absolutely freezing in the gym today I had to go sit in the car for 5 minutes after rolling but got back in there and finished up. Coughing up a lung today, hope this goes away soon.
All we can do about our backs is get therapy and go into active recovery. Learned that a few times this year myself.
graston art and flush blood in as often as possible without stressing the spine or the muscle. dont forget some good horse linements and a waist trainer to keep the area warm whenever you are training. that has helped mine out a boat load
StepMill 5 min warm up
Seated leg curl 25x60x3 (20 upper, 20 lower, 20 full per set)
Preacher e-z bar Curls,25x30 warm-up (10 lower, 10 upper, 10 full),
25x20x4 different grips
Straight leg deads 40, 60, 70x20 ea.
Lying Crunches 5x20x32, 10x20x2
Rolling
Kneeling leg curls 30x20, 20x20x2
Wide grip cable curls 15x20x3
Lying leg curls 40, 45, 50 x20 ea.
Felt strong today after a few great meals in the past week. Getting ready for the next program where I will be picking up the pace and adding in some cardio. YAY
Thank you, I'm really trying. Finally got to a place where the diet is feasible and dialed in. With small changes from season to season my goals will be realized. Your encouragement is so appreciated.
Focusing on keeping my shoulders isolated for their working days and out of the equation with all my other work. Totally fried them yesterday. Never thought I would be so serious about lifting but it's hard not to be when I see so many benefits and so much progress. I LOVE THIS SPORT.
Friday:
Quads/Tri’s
5 min StepMill warm-up
Leg extensions 25x60x3 (20 lower, 20Upper, 20 full range)
Dips machine 70x16, 85x12, 100x8
Hack 0x16, 45x12, 90x8
Lying Ab bench 10x12x4
Roller Work
Single leg extensions 40x16, 50x12, 60x8
Single arm cable Triceps 10x16, 15x12, 20x8
Seated leg press machine 70x16, 100x12, 130x8
Feeling great to be back on the diet and getting to the gym 6 days straight. Rake and I had a Pec Flex in the mirror for fun. Pecs are doing great, unfortunately my boobs are an inch lower. LOL Rake has bigger and firmer boobs than me.
Feeling great to be back on the diet and getting to the gym 6 days straight. Rake and I had a Pec Flex in the mirror for fun. Pecs are doing great, unfortunately my boobs are an inch lower. LOL Rake has bigger and firmer boobs than me.
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