TweetMonday

Flat DB Press - 35s/12 50s/10 65s/8 80s/6 90s/6,6,6

Bench Press - 45/5 95/4 135/3 165/2 190/1 205/4,6+2 (2nd set was a rest pause with 30s rest)

Dips - 0/5, 50/6,6

30 Deg. Inc DB Press - 60s/6 drop set to 50s/8 drop set to 35s/10

Hanging Leg Raises - 3X10
with
Rope Crunch - 100 3X20

Tricep/Chest Isolation Circuit: (1 round)

Overhead Tricep Ext. Machine - 150/8
with
15 deg DB Fly - 20s/10
with
Tricep Pushdown - 80/20
with
Pec Dec - 80/10
with
Rope Pushdown - 70/12
with
Low to high cable fly - 15/12

Tweetthat sucks man but you may have actually fixed a firing issue in the process. that area you are talking about sucks when it tightens down or cramps up. freaking brutal for sure

Tweet

Originally Posted by guns01

that sucks man but you may have actually fixed a firing issue in the process. that area you are talking about sucks when it tightens down or cramps up. freaking brutal for sure

Yeah I agree with you. I really think that is what happened. It is still stiff but feeling much better. Tomorrow is legs but got a feeling this week, aside from yesterday is going to be a back off week. I was cleaning my house this morning (vacuuming, dusting, moving furniture, etc.) and all of a sudden noticed a pain just below right rib, were my abdominals tie into it. I guess a rib is out of place or I strained my upper abs. Probably moving the furniture.

Thanks again for the words of info. I do appreciate your help Guns.

TweetKeep at it Q. You are doing great!

TweetTuesday - so this morning I did a bunch of cleaning as mentioned in an above post and pulled/strained my right lower rib/upper ab area. Tried my best to work around it. Below is the workout.

Eagle Row - 50/10, 70/10 90/10 110/10 130/10 150/10 170/10
with
Cable Curl - Cable Curl - 50/10 60/10 70/10 80/10 90/10 110/10 120/8 135/2 drop set to 110/4 drop set to 80/8
with
3 laps around basketball court X 6 = 18 laps

Rear Delt Fly Machine - 30 3X12

Bent Over Row - 95 3X12

Face Pulls - 140 3X10

Rope Curl - 140/8 155/8 170/8 185/10 drop set to 140/10 drop set to 95/10

Close Grip Cable Row - 250 2X20

Didn't kill it but got a good workout.

Tweet

Originally Posted by Trixie

Keep at it Q. You are doing great!

Thanks for the support!! Means alot.

TweetWednesday - so hip and knee was not feeling it today. So kept it very very light but got some movement in at least.

Glute Bridges - 3X15 with 30lbs

Back Squats - 3X10 with 45 lbs

Walking Lunges - 3X12 no weight

Leg Presses - 250 lbs 3X21 (7wide, 7 med, 7 narrow)

High Step-Ups 8+6+4 - no rest just back and forth on legs

Seated Leg Curls 60 3X12

Tweeti got a video i am going to put in here for you q. for your hip issue. i have no experience with it myself personally but may give it a go myself.

Tweethere it is man. check out how the dude does his squat warm ups with bands:

Tweet

Originally Posted by guns01

here it is man. check out how the dude does his squat warm ups with bands:

Cool man. Never thought about that before. I will give that a go and see what happens. Thanks again!!!!

TweetThursday - started the day with a 30 minute brisk walk

PM Workout

Had limited time so I hit it fast

Circuit:
Seated DB Overhead Press - 35s/8 45s/8 50s/8 55s/8 60s/8
rest 30 sec
Standing Overhead Press - 45/8 65/8 75/8 85/8 95/8
rest 30 sec
DB Side Lateral Raises - 10s/15,15,15,15,15
Rest 2-3 minutes and then repeat

Circuit 2: Back and forth with limited rest
Overhead Tri. Ext. Machine - 130/8,8, 100/15
rest 30s
Side Lateral Raise Machine - 50/10,10 30/20

Floor Crunches - 3X15

Modified Dragon Flys for Abs - 3X8

Cable EZ Bar Upright Rows to chest - 95/15 110/12 125/10 140/8 155/6

Machine Side Lateral Raises - 35/15

That's all folks.

TweetFriday - had a great workout today. Back, Biceps, and Obliques

Lat Pulldown Warm-Up: 65/6 80/5 95/5 110/5

Rotating Bi-Lateral Lat Pulldown - 140/12 155/10 170/8 185/8

Pull-Ups 3X2

Lat Pulldowns - DROP SET: 120/6 - 95/8 - 65/10

Rope Cable Pullovers - DROP SET: 120/6 - 90/8 - 70/10

Woodchops - 50 lbs 3X15

Chin-Ups 3X2

1-arm Lat Pulldown - DROP SET: 185/6 - 140/8 - 110/10

Face Pulls - DROP SET: 90/6 - 60/8 - 40/10

Standing Across Shoulder Side Crunch - 100 lbs 3X15

Bicep Circuit:
Parallel Pull-Ups - 3X4
with
Rotating Bar Curl - 45 lbs 3X8
with
Incline DB Rotating Curl - 15s 3X12

Oblique Circuit:
Russian Twist - 5 lbs 3X20
with
Windmills - 5 lbs 3X10

TweetSaturday - decent leg workout today

Snatch Grip Deadlifts - 135/5 185/5 235/5 255/5 285/5 305/5

Normal Grip Deadlifts - 325/1 375/1 385/failed I didnt' feel as strong as last Saturday on these

Bulgarian Split Squats - 3X15 no weight

Leg Press - ( 6 second negatives on all reps) 300/10 wide 300/10 med. 300/10 slow and 10 normal speed close stance

Seated Leg Curls - 3X10 with 70

Hanging Roll up into tuck position - 30 sec hold
Hanging Knees to elbows - 8 reps
Hanging Knees to chest - 8 reps
Hanging L-Sit Position 3 reps 10s holds