Monday - 05/30/2011 (Memorial Day)
Warmup:
Mobility/Stretching
External Rotation with rubber tube - 35 X 25
Internal Rotation with rubber tube - 40 X 40
Workout:
Smith Machine Calf Raise
135lbs X 12
225lbs X 12
315lbs X 12
385lbs X 12
Rack Pullups
BW X 12
+30lbs Chain X 12
+50lbs Chain X 12
BW X 15
Reverse Grip EZ Bar Row
125lbs X 10
175lbs X 10
215lbs X 10
235lbs X 8
195lbs X 15
Seated Cable Row
160lbs X 12
180lbs X 12
200lbs X 10
15^ Decline Bench
Bar X 25
135lbs X 15
155lbs X 15
185lbs X 12
205lbs X 12
225lbs X 5
30^ Dumbell Incline Bench
40lbs X 15
55lbs X 15
70lbs X 12
85lbs X 7
Barbell Bench Press
135lbs X 20
155lbs X 14
Lying DB Extension
30lbs X 12
35lbs X 10
40lbs X 7
30lbs X 10
Tricep Bench Cable Extensions
120lbs X 15
130lbs X 15
140lbs X 15
DB Kickback
20lbs - 12 X 12
Standing DB Curl
25lbs X 15
30lbs X 12
35lbs X 12
40lbs X 6
EZ Bar Reverse Curls
55lbs - 12 X 12 X 12
Music: Dimmu Borgir -
YouTube - Dimmu Borgir - The Serpentine Offering‏
Comments: Overall this was a good workout, but my right shoulder started bothering me on the decline bench presses and got worse on the incline db presses. The shoulder definitely affected my performance on chest training. Also my lower back/glute tie-in on my left side is still really tight, but it had no real effect on this workout other than making it a little difficult getting on and off the decline bench.
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Wednesday – 06/01/2011
Warmup:
Mobility/Stretching
DB Shoulder Horn
5lbs X 20
10lbs X 30
Workout
EZ Bar Front Raise
35lbs X 15
55lbs X 15
75lbs X 12
DB Side Lateral
15lbs X 12
25lbs X 12
35lbs x 10
DB Rear Lateral
15lbs X 12
25lbs X 12
35lbs X 12
Lying Leg Curl
70lbs X 12
80lbs X 12
90lbs X 12
100lbs X 10
Leg Extension
100lbs X 12
120lbs X 12
140lbs X 12
Comments: This was a shitty workout! My wife is working the evening shift at the hospital this week which threw our workout schedule off. Because of the schedule change, we were pressed for time and I just wasn't mentally into this workout. Since we were having a bad workout I decided to end it and give my wife more time to relax, eat lunch, and get ready before going to work. I hate not doing the box squats, but my left knee could use the rest.