A
Anabolic Beast
VIP Member
- Nov 16, 2010
- 365
- 135
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
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
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
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