Friday, January 18, 2008

The Last Supper For Me....We'll For a Little

OK so I tried to get all my body parts in this week due to my surgery today. So I told everyone that I would post my workouts, but take into consideration that I don't usually do these body parts together but had no choice given the situation. I gave my split in my last blog so check there if you want to know the exact split that I do. This is what I did on Wed and Thur.
Wednesday-Shoulders, Bis, Hamstrings
Db side laterals-25x12, 30x10, drop set 35x10-20x10
Pre loaded front raises-60x12, 70x10, drop set 70x10-40x10
Db rear delt raises-3 sets 30x10-12
Db presses-3 sets 80x10, last set drop set to 60x10
Hammer Strength shrug machine-2 sets facing forward w/ 6 platesx15, 2 sets facing backwards w/ 6 platesx15
(keep in mind my shoulder is shot so the weight for me at this point doesn't matter)
Standing Preloaded curls-80x15, 90x12, drop set 100x10-60x10
Incline DB curls-25x12, 30x10, 30x10
Rope curls-80x15, 100x12, 120x12
Machine Preachers-2 setsx failure
My hamstrings got an ok workout out I just did some lying, standing curls, and a few stiff legs because by this point the workout was taking forever and I was out of gas

Thursday-Back, Tris
Lat pull downs- 170x12, 200x10, 230x10
Dead lifts-315x10, 365x8, 405x8
T-Bar rows-using 35's-4 platesx12, 5 platesx10, 6 platesx10
Super set seated cable rows with standing pull downs
Cable Rows-170x12, 200x10, 200x10
Standing pull downs-110x12, 130x10, 130x8
Skull Crushers w/ barbell-95x15, 115x10, 115x10
Push downs-stackx12, stack +10lbsx10, stack + 10 lbsx10
Weighted Dips-225x15, 275x12, 315x10
Super set Standing rope extensions from the ground with over head cable extensions
Standing rope extensions-80x15, 90x12, 100x10
Over head cable extensions-80x12, 90x12, 120x10
I had no gas left to do calves but I will give you all a better break down when I start training after my surgery. Well its 8:50am and I have to be at the hospital in an hour, wish me luck and I will let everyone know how it goes...Until next post..Keep striving for more
Guy

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