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Road to Redemption

Chest day: another morning workout, man just can't seem to get going this early was really dragging,

Bench press:

135 x 20

205 x 15

225 x 12 supersets with BD flyes

BD fllyes:

60 x 15

50 x 12

40 x 10

drop sets: machine press

210, 150, 100

190, 140, 90

170, 120, 70

4 sets of push ups failure
 
Good work
 
I will be hitting legs today I missed my leg workout this week because of work, this what is planned.

Leg press 4 sets

Hack squat 4 sets

walking db lunges and squats( walk length of floor squat,walk length of floor squat) 2 sets

single leg hamstring curl 4 sets

stiff leg deadlift 4 sets

calf raise on leg press 5 sets ( pyramid up 3 work sets)

abductor and adductor 3 sets

you may notice from other workouts I don't use very heavy weight, but a lot of volume its mostly because I use a slow rep cadence and my goal is no injuries this year, I use lots of supersets and move very quickly through my workouts 45 minutes max to keep up intensity at my age this works good for me my joints and back just can't handle big weights anymore
 
Sorry for no updates guys I had a small setback right shoulder has been giving me some problems so I decided to take a week of no upper body work to give it some rest, I have a bad feeling I have a torn rotator cuff it feels just like my left one did when I tore it a couple a years ago. I have my annual physical exam on the 1st so I will see if my doc thinks I need a MRI. Right now its waking me up at night if I lay on it or if my wife rolls over on to it, and unfortunately it has gotten worse in the last 2 nights.
 
Last edited:
Tonite I combined chest and back, my shoulder still hurts like a son of bitch but I see my doctor tomorrow hopefully he can do something give me a shot anything to get me through the next 5 months.

Pull-ups:

20, 17, 10, 10


Chest press:

160x20,

210x15,

250x12,

290x12rp


Low cable row:

180x15,

200x10,

200x10

Cable cross-over:

60x12

80x10

90x8

DB pull-overs:

70x10

80x8

90x6

Hypers with 45#plate:

15

10

10

Push ups:

30

25

20

2 more weeks and I'm blasting baby

Sparten Tren ace
Sparten Test P
Sparten Mast P

I'm sweating just thinking about it. Booooomm
 
lots of hard work, keep it up
 
Well saw my doctor wednesday he referred me to the bone and joint center I go there next tuesday hopefully I can find out whats up with my shoulder till then just doing cardio and legs no pushing movements.
 
morining cardio, I hate it so boring, oh well time to burn off the doughnuts
 
Good width on your back bro, thanks for sharing your log. If I can offer some advice, traps need some work.
 
Good width on your back bro, thanks for sharing your log. If I can offer some advice, traps need some work.

Thanks bro I'm trying to work on weak points, traps are one but my legs need the most attention they have always been week cause of my lower back problems, but thanks for the advice
 
Feb 6th 2012

Leg circuit.

Leg ext.:

100x 20

130x15

190x12

250x10

Lying leg curl:

70x20

90x15

Seated leg curl:

120x12

140x10

Machine leg press:

205x20

265x15

360x12

415x10

abbductor and adductor:

70x20

90x15

100x12

120x10

Ball squats:

40# DB's 20,15,15

stiff leg deads:

160# 20,15,15

calf raises:

265x30

295x20

325x15

one leg calf raise:

130x10

145x8

160x6

one more week till next diet change can't wait I'm ready to cut it up
 
Well the doc gave me a shot in my shoulder today and a presciption for meloxicam I hope that takes care of things I have another appt. in a month if it doesn't work for a mri, I hope it does I had rotator cuff surgery 2 years ago on my left shoulder I do not want to go through that ever again, anyway he told me only light weight for the next month.
 
forgive me for being lazy but what is the meloxicam going to help with? is it anti inflammation?
 
forgive me for being lazy but what is the meloxicam going to help with? is it anti inflammation?

Meloxicam is a nonsteroidal anti-inflammatory drug (NSAID) with analgesic and fever reducer
 
Morning workout 2-9-12

Back/Chest

Pull ups: 20,10,10

iso-chest press:

200x20

260x15

300x10

300x10

Behind neck pull-down:

100x20

160x12

200x8

170x10

Incline press:

150x15

170x10

210x6

230x5

Hammer strength row:

180x15

270x10

320x8

push ups:40,30,20

Shoulder is still pretty tender, my trainer is having me take the next week off before we start the next phase of prep, hopefully shoulder will be feeling better when we start back up.
 

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  • pesty4077
    Moderator/ Featured Member / Kilo Klub

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