A

- Nov 16, 2010

- 298

- 97

Decided I'd join in and start a log on here as well. First a little background; last February I injured my left knee while performing leg presses with my feet low on the platform. Then I came down with a chronic cold that with severe coughing and chest congestion that took over 3 weeks to recover from. I haven't trained at all in over 6 weeks now. I'm now back in the dungeon and I'm currently following a three day rotating split training on M/W/F. My primary focus is on using T.U.T. and emphasising lowering the weight slowly for at least a 3 count.

The following is a recount of the past two weeks of training:

Monday - 05/02/2011

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

Rack Pullups

BW - 10 X 10 X 10 X 10

Reverse Grip EZ Bar Row

125lbs X 10

175lbs X 10

225lbs X 6

15^ Decline Bench

Bar X 20

95lbs X 20

135lbs X 15

155lbs X 10

30^ Dumbell Incline Bench

35lbs X 15

45lbs X 15

55lbs X 12

Lying DB Extension

30lbs - 8 X 8 X 8

Tricep Bench Cable Extensions

110lbs X 15

120lbs X 15

130lbs X 12

Standing DB Curl

25lbs - 15 X 15 X 15

EZ Bar Reverse Curls

35lbs - 12 X 12 X 12

************************************************

Wednesday – 05/04/2011

Warmup:

Mobility/Stretching

DB Shoulder Horn

5lbs X 20

10lbs X 20

15lbs X 15

Workout:

Seated Calf Raise

100lbs X 15

125lbs – 15 X 15

EZ Bar Front Raise

35lbs X 15

55lbs X 15

65lbs X 10

DB Side Lateral

10lbs X 12

15lbs X 12

20lbs X 12

DB Rear Lateral

10lbs X 12

15lbs X 15

20lbs X 15

Seated Smith Press

45lbs X 15

65lbs X 15

85lbs X 15

DB Shrug

70lbs – 15 X 15

Warmup:

Mobility/Stretching

Hanging Leg Raise

15 X 15

Workout:

Lying Leg Curl

60lbs X 12

70lbs X 12

80lbs X 12

90lbs X 10

Leg Extension

80lbs X 12

100lbs X 12

120lbs X 12

Bow Bar Box Squat

Bar X 10

140lbs X 10

230lbs X 10

280lbs X 10

320lbs X 1 - (Felt a twinge of pain in left knee so I ended the workout)

*************************************************************************

Friday – 05/06/2011

Warmup:

Mobility/Stretching

External Rotation with Rubber Tube

35 X 35

Internal Rotation with Rubber Tube

40 X 40

Workout:

Nautilus Pullover

100lbs X 12

120lbs X 12

130bls X 12

Rack Pulls – Bar Below Knees

135lbs X 10

225lbs X 10

315lbs X 10

Seated Backwards Pulldown

120lbs X 10

140lbs X 10

160lbs X 8

DB Bench

35lbs X 15

45lbs X 15

55lbs X 15

65lbs X 15

DB Flyes

25lbs X 12

30lbs X 12

35lbs X 12

EZ Bar Close Grip Bench

125lbs X 10

145lbs X 10

175lbs X 7

Nautilus Tricep

70lbs X 12

90lbs X 12

110lbs X 7

Nautilus Bicep

60lbs X 12

70lbs X 12

80lbs X 12

Incline DB Curl

20lbs X 12

25lbs X 10

20lbs X 12

Nautilus Multi-Purpose Calf Raise

200lbs X 12

250lbs – 12 X 12

*********************************************

Monday – 05/09/2011

Warmup:

Mobility/Stretching

DB Shoulder Horn

7.5lbs X 20

10lbs X 20

15lbs X 15

Workout:

Thumb Up DB Front Raise

10lbs X 12

15lbs X 12

20lbs X 12

25lbs X 12

30lbs X 10

One Arm DB Side Lateral

10lbs X 12

15lbs X 12

20lbs X 12

25lbs X 12

30lbs X 10

One Arm Cable Side Lateral

25lbs – 10 X 10 X 10 X 10

DB Rear Floor Raise

10lbs – 12 X 12 X 12

Barbell Shrug

135lbs X 12

225lbs X 12

315lbs X 12

Seated Calf Raise

100lbs X 15

125lbs X 15

150lbs – 15 X 15

Warmup:

Mobility/Stretching

Hanging Leg Raise

15 X 15

Workout:

Standing Leg Curl

50lbs X 12

60lbs X 12

70lbs X 12

80lbs X 10

55lbs X 15

Reverse Hyper

340lbs X 12

380lbs X 10

Leg Extension

80lbs X 15

100lbs X 15

120lbs X 15

140lbs X 15

Front Squat

Bar X 12

135lbs X 12

1850lbs X 12

222lbs X 10

Belt Squat

150lbs – 10 X 10

**********************************************

Wednesday – 05/11/2011

Warmup:

Mobility/Stretching

Workout:

Cable High Rows

120lbs X 12

140lbs X 12

160lbs X 12

180lbs X 10

One Arm DB Row

80lbs X 10

100lbs X 10

120lbs X 8

T-Bar Row

90lbs X 10

135lbs X 10

180lbs X 10

DB Preacher Curl

20lbs X 12

25lbs X 10

30lbs X 10

20lbs – 15 X 10

EZ Barbell Curl

55lbs – 10 X 10 X 10

Standing Calf Raise

180lbs X 12

220lbs X 12

260lbs X 12

Warmup:

Mobility/Stretching

External Rotation with Rubber Tube

35 X 35

Internal Rotation with Rubber Tube

45 X 45

Workout:

10^ DB Decline Bench

35lbs X 20

45lbs X 20

55lbs X 15

65lbs X 15

75lbs X 12

45^ Incline Bench

Bar X 20

95lbs X 10

135lbs X 10

155lbs X 10

Key Press

55lbs X 10

65lbs X 10

75lbs X 6

Pushup

BW – 20 X 12

DB French Press

60lbs X 12

75lbs X 11

90lbs X 6

45^ Incline DB Extension

25lbs X 10

30lbs X 7

25lbs X 9

Pushdowns

100lbs X 15

120lbs X 15

140lbs X 15 + 110lbs X 15 (Drop Set)

************************************************

Friday – 05/13/2011

Warmup:

Mobility/Stretching

DB Shoulder Horn

5lbs X 20

10lbs X 20

15lbs X 15

Workout:

Front Plate Raise

25lbs X 15

35lbs X 15

45lbs X 15

55lbs X 12

Nautilus Side Lateral

70lbs X 12

80lbs X 12

90lbs X 12

100lbs X 12

110lbs X 12

Lo Incline DB Rear Lateral

10lbs X 12

15lbs X 12

20lbs – 12 X 12

Behind Back Smith Shrug

135lbs X 12

225lbs X 12

315lbs X 12

Warmup:

Mobility/Stretching

Hanging Leg Raise

15 X 15

Workout:

GHR on Lat Machine

8 X 8 X 8 X 8

Romanian Deadlift

135lbs X 8

225lbs X 8

275lbs X 8

Leg Extension

80lbs X 15

100lbs X 15

120lbs X 15

140lbs X 15

45^ Leg Press

360lbs X 12

450lbs X 12

540lbs X 12

630lbs X 12

Nebula Hack Squat

180lbs – 10 X 10 X 10

45^ Leg Press

360lbs X 12

450lbs X 12

540lbs X 12

Seated Calf Raise

100lbs X 15

125lbs X 15

100lbs X 15

The following is a recount of the past two weeks of training:

Monday - 05/02/2011

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

Rack Pullups

BW - 10 X 10 X 10 X 10

Reverse Grip EZ Bar Row

125lbs X 10

175lbs X 10

225lbs X 6

15^ Decline Bench

Bar X 20

95lbs X 20

135lbs X 15

155lbs X 10

30^ Dumbell Incline Bench

35lbs X 15

45lbs X 15

55lbs X 12

Lying DB Extension

30lbs - 8 X 8 X 8

Tricep Bench Cable Extensions

110lbs X 15

120lbs X 15

130lbs X 12

Standing DB Curl

25lbs - 15 X 15 X 15

EZ Bar Reverse Curls

35lbs - 12 X 12 X 12

************************************************

Wednesday – 05/04/2011

**Workout # 1**Warmup:

Mobility/Stretching

DB Shoulder Horn

5lbs X 20

10lbs X 20

15lbs X 15

Workout:

Seated Calf Raise

100lbs X 15

125lbs – 15 X 15

EZ Bar Front Raise

35lbs X 15

55lbs X 15

65lbs X 10

DB Side Lateral

10lbs X 12

15lbs X 12

20lbs X 12

DB Rear Lateral

10lbs X 12

15lbs X 15

20lbs X 15

Seated Smith Press

45lbs X 15

65lbs X 15

85lbs X 15

DB Shrug

70lbs – 15 X 15

**Workout # 2**Warmup:

Mobility/Stretching

Hanging Leg Raise

15 X 15

Workout:

Lying Leg Curl

60lbs X 12

70lbs X 12

80lbs X 12

90lbs X 10

Leg Extension

80lbs X 12

100lbs X 12

120lbs X 12

Bow Bar Box Squat

Bar X 10

140lbs X 10

230lbs X 10

280lbs X 10

320lbs X 1 - (Felt a twinge of pain in left knee so I ended the workout)

*************************************************************************

Friday – 05/06/2011

Warmup:

Mobility/Stretching

External Rotation with Rubber Tube

35 X 35

Internal Rotation with Rubber Tube

40 X 40

Workout:

Nautilus Pullover

100lbs X 12

120lbs X 12

130bls X 12

Rack Pulls – Bar Below Knees

135lbs X 10

225lbs X 10

315lbs X 10

Seated Backwards Pulldown

120lbs X 10

140lbs X 10

160lbs X 8

DB Bench

35lbs X 15

45lbs X 15

55lbs X 15

65lbs X 15

DB Flyes

25lbs X 12

30lbs X 12

35lbs X 12

EZ Bar Close Grip Bench

125lbs X 10

145lbs X 10

175lbs X 7

Nautilus Tricep

70lbs X 12

90lbs X 12

110lbs X 7

Nautilus Bicep

60lbs X 12

70lbs X 12

80lbs X 12

Incline DB Curl

20lbs X 12

25lbs X 10

20lbs X 12

Nautilus Multi-Purpose Calf Raise

200lbs X 12

250lbs – 12 X 12

*********************************************

Monday – 05/09/2011

**Workout # 1**Warmup:

Mobility/Stretching

DB Shoulder Horn

7.5lbs X 20

10lbs X 20

15lbs X 15

Workout:

Thumb Up DB Front Raise

10lbs X 12

15lbs X 12

20lbs X 12

25lbs X 12

30lbs X 10

One Arm DB Side Lateral

10lbs X 12

15lbs X 12

20lbs X 12

25lbs X 12

30lbs X 10

One Arm Cable Side Lateral

25lbs – 10 X 10 X 10 X 10

DB Rear Floor Raise

10lbs – 12 X 12 X 12

Barbell Shrug

135lbs X 12

225lbs X 12

315lbs X 12

Seated Calf Raise

100lbs X 15

125lbs X 15

150lbs – 15 X 15

**Workout # 2**Warmup:

Mobility/Stretching

Hanging Leg Raise

15 X 15

Workout:

Standing Leg Curl

50lbs X 12

60lbs X 12

70lbs X 12

80lbs X 10

55lbs X 15

Reverse Hyper

340lbs X 12

380lbs X 10

Leg Extension

80lbs X 15

100lbs X 15

120lbs X 15

140lbs X 15

Front Squat

Bar X 12

135lbs X 12

1850lbs X 12

222lbs X 10

Belt Squat

150lbs – 10 X 10

**********************************************

Wednesday – 05/11/2011

**Workout # 1**Warmup:

Mobility/Stretching

Workout:

Cable High Rows

120lbs X 12

140lbs X 12

160lbs X 12

180lbs X 10

One Arm DB Row

80lbs X 10

100lbs X 10

120lbs X 8

T-Bar Row

90lbs X 10

135lbs X 10

180lbs X 10

DB Preacher Curl

20lbs X 12

25lbs X 10

30lbs X 10

20lbs – 15 X 10

EZ Barbell Curl

55lbs – 10 X 10 X 10

Standing Calf Raise

180lbs X 12

220lbs X 12

260lbs X 12

**Workout # 2**Warmup:

Mobility/Stretching

External Rotation with Rubber Tube

35 X 35

Internal Rotation with Rubber Tube

45 X 45

Workout:

10^ DB Decline Bench

35lbs X 20

45lbs X 20

55lbs X 15

65lbs X 15

75lbs X 12

45^ Incline Bench

Bar X 20

95lbs X 10

135lbs X 10

155lbs X 10

Key Press

55lbs X 10

65lbs X 10

75lbs X 6

Pushup

BW – 20 X 12

DB French Press

60lbs X 12

75lbs X 11

90lbs X 6

45^ Incline DB Extension

25lbs X 10

30lbs X 7

25lbs X 9

Pushdowns

100lbs X 15

120lbs X 15

140lbs X 15 + 110lbs X 15 (Drop Set)

************************************************

Friday – 05/13/2011

**Workout # 1**Warmup:

Mobility/Stretching

DB Shoulder Horn

5lbs X 20

10lbs X 20

15lbs X 15

Workout:

Front Plate Raise

25lbs X 15

35lbs X 15

45lbs X 15

55lbs X 12

Nautilus Side Lateral

70lbs X 12

80lbs X 12

90lbs X 12

100lbs X 12

110lbs X 12

Lo Incline DB Rear Lateral

10lbs X 12

15lbs X 12

20lbs – 12 X 12

Behind Back Smith Shrug

135lbs X 12

225lbs X 12

315lbs X 12

**Workout # 2**Warmup:

Mobility/Stretching

Hanging Leg Raise

15 X 15

Workout:

GHR on Lat Machine

8 X 8 X 8 X 8

Romanian Deadlift

135lbs X 8

225lbs X 8

275lbs X 8

Leg Extension

80lbs X 15

100lbs X 15

120lbs X 15

140lbs X 15

45^ Leg Press

360lbs X 12

450lbs X 12

540lbs X 12

630lbs X 12

Nebula Hack Squat

180lbs – 10 X 10 X 10

45^ Leg Press

360lbs X 12

450lbs X 12

540lbs X 12

Seated Calf Raise

100lbs X 15

125lbs X 15

100lbs X 15

Last edited: May 26, 2011