11/20/09 Shoulders… still recovering

Another easy day…

 

Military Press: 100×15, 15, 11, 9

Lateral Raises: 3 sets, 25lbsx8-10

Curls and Rotator Cuff Work

 

Slight back loading today for stability on the presses… it felt alright. I am definitively mending. I stretched my back and/or hamstrings between each set to help loosen up.

11/19/09 More Back Rest Time

Pullups (5 sets of wide 6 close): 101 reps

Facepulls: 3 sets

 

LOADS of back stretching

11/17/09 Chest

Lots of stretching and foam rolling and some moderate benching

Bench sets of 6-8 reps: 135, 155, 165, 170, 175, 180, 165, 155, 135

Triceps stuff: 7 sets

11/16/09 Recovering

Back is still in a bad place… no leg work today. I went to the gym and stretched for 30 mins and did 5 sets of unweighted lunged. It seemed to help loosen me up quite a bit.

11/13/09 Shoulders

Back still hurt friday so I took it easy aside from hitting my main lift.

 

Military Press: 110×3, 125×3, 140×4

Pullups: 6 sets 52 reps

11/12/09 Deads

Pulled my back on the last DL I listed… still had more to do but I left. I don’t think it is terribly serious. No shooting pain or nerve type stuff just muscular (best I can tell). It wont be a fun couple days though.

 

Deads: 365×3, 415×3, 470×3

Sumos: 405×2, 2 … then hurt

11/10/09 Chest

Slight Incline Bench: 160×3, 180×3, 205×3

Flat DB Bench: 90×5,4,3

2 sec pause BB Bench: 145×8, 6, 6, 5, 5

rotated 3 dif. tricep exercises w/ no rest: 9 total sets

11/9/09 Legs

Missed my main lift… booo

BB Squat: 235×3, 270×3, 300×2

ATG Front Squats: 145×5, 155×5, 165×5

Lunges: they hurt so I stopped

Hypers: 2 sets with 10lbs behind head 40 full bottom to top reps

11/6/09 Shoulders

Military Press: 105×5, 120×5, 135×6

Military Press: 95×10, 8, 10

Weighted Pullups: 45×7, 6, 5

Widegrip Pullups: 10, 10

Arnold Presses: 50×8, 5

Rotator Cuff Work: 2 sets

Curls: 1 set

11/5/09 Deadlift

Deads: 340×5, 390×5, 440×5

Good Mornings: 135×8, 5 sets

Machine Rows: 3 sets

Facepulls: 3 sets