Wednesday Bench workout

We did close grip bench today.

I did the best I have done in a long time and felt strong even though my allergies are raging.

Close Grip bench
205 X 12
225 X 7
275 X 3
worked up to 295 X 2 or 3 (cannot recall)


Incline Dumbbell bench
75 X 16
70 X 15

Triceps curls
and green/blue band pushdowns.

Tuesday Great Leg Workout

Well since I don't backsquat anymore because of the problems the heavy weights cause with my knees, I thought I would switch to front squats and do some quality work. It turns out though, I have to use pretty heavy weight there as well.

Front Squats
worked up to 5 sets of 275lbs.
hack squats
worked up to 2 sets of 450 DEEP
Leg Extensions
3 sets of single leg extensions with 100lbs.

Tank Abott knocked out!

shoulder workout worhty of posting

Did shoulders yesterday and had fun, what a concept!

Started by stretching real well, because of my recent back injury.

Got right into it with dumbell clean and presses.

70 X 8 each side
80 X 6 each side
90 X 6 each side
100 X 4 each side

I think I could have done 110 or 120 for 2 on each side, but still want to take it easy on the back.

The rest of the workout was done with zero rest, moving from one excercise to the next.

lateral combo raises front, side, top
3 sets X 6 - 10 reps
in between each set, i used my blue band to do fast front stretches.

high pulls with olympic bar+ 10lbs on each side
in betwen each set, I took the weight off the bar and put my blue band on the bar and did speed pulls.

reverse hypers, v-sits, and WOOT did one LL situp.

Going to start posting by the week.

Not going to post full workouts any longer, but am going to post highlights for the week instead.

Week of January 6 - 12

Friday Deadlifts

I worked with my bands for the first time and did reverse band deadlifts.

I started slow and worked up to 705 off the floor for a single rep with my strong greens. So at the bottom it was about 580 and at the top it was a full 705.

This was a definite PR for me!!

Back (lower chain)

Good Mornings with Safety bar

135 X 10
135 X 10
225 X 8
315 X 5 or 6 cannot recall
225 X 7

Pull thru's
130 X 8
150 X 8

reverse hypers with band
10 X 3

Pull overs
1 set both arms 150 X 8
1 set each arm solo
60 X 8
1 set both arms 100 X 15

Hammer curls
80 X 6 each side
immediately followed by strict dumbbell curls 32.5 X 12
75 X 8 each side
immediately followed by strict dumbbell curls 27.5 X 12

Shoulders Thursday Dec 27, 2007

Just did a recovery work out today for the old shoulders

Then did some recovery triceps work

It felt good to get the blood flowing over the triceps soreness.