Shans training

[shan]

So, it seems I am well enough to train legs again, albeit not like I would like. It will be a while before I do squats, but with the size of my quads I am not too concerned about losing size....so back to logging training The offseason building begins!

Monday: shoulders/chest/tris
w.u. 15 ea int/ext rotations

tricky ricky style db shoulder press/tricep floor press super
10x10
12.5x10x2

front raise / side lateral super
5x10x2, 7.5x10 front
12.5x10x3 side

db shrugs / seated rear delt raise
30x10x3 shrugs
7.5x10x3 rear delt

bench press / skull crushers
bar x10, 70x10, 80x10, 90x3, 85x5 bench
30x10, 40x8x2

ez bar pullovers-20x10x2
ez bar pullovers/close grip bench alternating 20x10

Since lunchtime workouts are so pressed for time, I am compensating for it by doing a 5 day rotating split so everything gets hit 2x in a 7 day period. I know my back and triceps are growing..just need to force some growth out of my shoulders and bi's....heres hoping this does it.
week 1-
M-shoulders/chest/tris
T-legs/glutes/abs
W-back and bi's
Th-legs/glutes/abs
F-shoulders/chest/tris
week 2-
M-back and bi's
T-legs/glutes/abs
W-shoulders/chest/tris
Th-legs/glutes/abs
F-back and bi's

 

[1bigun11]

How is it going? How is the leg?

 

[shan]

Legs are good actually, but my SI is the issue now, I have some low back/hip nagging issues but am working around it

today-shoulders/traps/chest/tris

int/ext rotation warm up

db military press / seated rear delt raise
10x10, 12.5x10, 17.5x10, 20x10 military
10x10, 12.5x10x3 rear delt

bench / skull crusher
45x8 bench wu, 20x8 skull crusher wu
70x10, 80x10, 90x6x2 bench
30x10, 40x7x2

db side lateral / db shrug
10x10, 12.5x10x2 side lat
30x10x3 shrug

tricep pushdown / cable cross body lateral raise
60x10, 70x10, 80x10 tri
2.5x10, 7.5x8x2

Feeling good.

 

[Halo]

Way to go Shan, great seeing you still attacking your program!

 

[Jenner]

Glad to see you are back at it lady!

 

[shan]

Thanks peeps! I have been at it sporadically but just not posting LOL...I have to get my life balanced so I can keep on top of things. Balancing 2 jobs, family and my own training is a bitch LOL! I have moved to lunchtime training...just so I can have time for it.

 

[shan]

Thursday leg work:

5 min treadmill wu
leg press wu-70x20

squat press: 90 (plus the apparatus weight whatever that is) x 15x3 nice and slow and focusing on quads on the down and glutes on the up

standing leg curl: 10x15x3..again slow and downright torture LOL..

ran out of time (performing my lifts so slow takes forever!)