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JC3
Senior Member
- Jan 6, 2014
- 181
- 29
Day 1 as as promised...pics in the next few days.
Back day:
5x5 Weight vested pullups using v handle over the pullup bar so my hands can be neutral grip (shoulder probs).
Pullups bodyweight regular grip on bar. Didn't count my sets. Just kept going back after 2 minute rests until I could only do 3 or 4.
One pulldown superset until failure.
5x10 Underhand smith rows at about 30 degrees bent over. More of a shrug to hit traps.
5 sets farmer carries. Didn't time the walks, just grabbed a pair of 100s and walked until I didn't want any more. Probably 20 seconds laps...lol.
3 x 10 cable row v handle.
3 x 10 chest supported aching row
3x10 single hand standing cable row.
10 sets calf raisers 30 reps each. 30 second rests between sets.
No heavy floor pull exercise cuz of back problems. Trying hex bar soon. Conventional and sumo are a no go. Like I said before, I think of sumos and hex bar as more of legs than back. Oh well tho... what can I do?
Diet was acceptable. No cheats, protein hit. Actually a little over on cals but it was all protein over so I'm ok with that.
Back day:
5x5 Weight vested pullups using v handle over the pullup bar so my hands can be neutral grip (shoulder probs).
Pullups bodyweight regular grip on bar. Didn't count my sets. Just kept going back after 2 minute rests until I could only do 3 or 4.
One pulldown superset until failure.
5x10 Underhand smith rows at about 30 degrees bent over. More of a shrug to hit traps.
5 sets farmer carries. Didn't time the walks, just grabbed a pair of 100s and walked until I didn't want any more. Probably 20 seconds laps...lol.
3 x 10 cable row v handle.
3 x 10 chest supported aching row
3x10 single hand standing cable row.
10 sets calf raisers 30 reps each. 30 second rests between sets.
No heavy floor pull exercise cuz of back problems. Trying hex bar soon. Conventional and sumo are a no go. Like I said before, I think of sumos and hex bar as more of legs than back. Oh well tho... what can I do?
Diet was acceptable. No cheats, protein hit. Actually a little over on cals but it was all protein over so I'm ok with that.
Last edited:
JC3
Senior Member
- Jan 6, 2014
- 181
- 29
Shoulders this morning. Was rough start but finished strong. Have put in some long work hours but will have 3 day weekends from now on, with same pay and less hours. Same for tomorrow (leg and bicep day).
Seated dumbell presses 5x5.
Front raises 5x8.
Upright row 5x10.
Rear delt flies 5x15.
Core is always chasing 300 reps through the entire core. I do a variety of exercises. If weighted I make sure I can do 20 to 30 reps with it.
Diet was good. Had an unplanned protein bar. That's it.
Seated dumbell presses 5x5.
Front raises 5x8.
Upright row 5x10.
Rear delt flies 5x15.
Core is always chasing 300 reps through the entire core. I do a variety of exercises. If weighted I make sure I can do 20 to 30 reps with it.
Diet was good. Had an unplanned protein bar. That's it.
Last edited:
JC3
Senior Member
- Jan 6, 2014
- 181
- 29
We always want more. I'm behind a few months and want it all back now
. I have 8 weeks of dieting I'm trying to get done. I'm weak in the food lately. I'm trying to diet eight weeks, one week off, 8 weeks. I figure pre injury I was 210 to 215 single digit. Now 230 and higher teens. Bad diet when laid up is the truth of it. I want to drop 7 percent at least before I start lean gaining.
JC3
Senior Member
- Jan 6, 2014
- 181
- 29
Leg day:
5×5 box squats 455. Got 3 sets in and my back was tight. Dropped weight and did higher reps (10).
5x5 Hex bar deads 405.
1 burn drop set. Do as many reps as I can stomach, drop weight and go again. I did this going back and forth from squats to hex bar. It was brutal.
Two hours later I did bis and calves.
8 sets of 5-10 rep hammers 50s
8 sets of 5-10 rep palm up 40s
Calf raisers 8x30 bodyweight. Varying toe positions.
Good diet day. I hit all the food I had planned. I did have a couple of protein bars, but I'm not worried if that's as bad as it gets for cheating.
5×5 box squats 455. Got 3 sets in and my back was tight. Dropped weight and did higher reps (10).
5x5 Hex bar deads 405.
1 burn drop set. Do as many reps as I can stomach, drop weight and go again. I did this going back and forth from squats to hex bar. It was brutal.
Two hours later I did bis and calves.
8 sets of 5-10 rep hammers 50s
8 sets of 5-10 rep palm up 40s
Calf raisers 8x30 bodyweight. Varying toe positions.
Good diet day. I hit all the food I had planned. I did have a couple of protein bars, but I'm not worried if that's as bad as it gets for cheating.
JC3
Senior Member
- Jan 6, 2014
- 181
- 29
A few pics. U will get the ones that show my lack of wheels and the place where my abs go soon.
View attachment 7620View attachment 7621View attachment 7622View attachment 7623
View attachment 7620View attachment 7621View attachment 7622View attachment 7623
JC3
Senior Member
- Jan 6, 2014
- 181
- 29
Today was chest, tris, and abs.
First bb bench in 3 months. Worked up to 335. My shoulder didn't want any more. I backed of to 275 and did sets until I was cooked. Then a superset to finish.
Cable flys 6x10
French press 8x10-6
rope pressdown 8x1
A lot of situps and cable twists to work up to my 300 ab rep mark.
First bb bench in 3 months. Worked up to 335. My shoulder didn't want any more. I backed of to 275 and did sets until I was cooked. Then a superset to finish.
Cable flys 6x10
French press 8x10-6
rope pressdown 8x1
A lot of situps and cable twists to work up to my 300 ab rep mark.
