FitnessTRAP

Fighting my shoulder injury has sucked but I feel really good about my day today. I have been really focusing on the rear delts to build my shoulders properly and restore them to health.

Front DB raises 12 x 5lbs 12 x 5lbs 12 x 15lbs

Lateral DB raises

12 x 5lbs

12 x 15lbs

10 x 20lbs

Rear DB raises

12 x 5lbs

10 x 10lbs

12 x 5lbs

Face pulls

10 x 60lbs SS 10 x 40lbs

15 x 40lbs

15 x 40lbs

High Rows

10 x 15lbs

10 x 20lbs

10 x 20lbs

Yesterday was a pretty successful back day. Slammed some decent volume and at the end of it did static hanging holds. Trying to get to where I can do pull ups. Super sore and feel really good about it.

Lat pull down wide 12 x 100lbs 12 x 120lbs 6 x 140lbs SS 10 x 100lbs

Lat pull down row grip

12 x 100lbs

10 x 120lbs

5 x 140lbs SS 6 x 100lbs SS 10 x 60lbs

Cable rows

12 x 100lbs

12 x 120lbs

12 x 140lbs

Pull throughs

12 x 80lbs

12 x 100lbs

8 x 120lbs SS 6 x 100lbs SS 8 x 60lbs

Shoulder injury is really slowing chest progress. Going to have to PT it.

Incline DB press 10 x 40lbs 10 x 50lbs 10 x 60lbs

Flat Barbell press

10 x 95lbs

10 x 135lbs

6 x 185lbs

Peck deck

12 x 50lbs

12 x 65lbs

8 x 75lbs

Squats 10 x 95lbs 10 x 135lbs 8 x 185lbs

Leg press

20 x 300lbs

20 x 360lbs

20 x 400lbs

Lunges

3 x 10

1 mile jog

This is my back day from last thursday. Skipped shoulders and arms due to life. Shitty excuse I know but it is all I have. This was the best back workout I have had in the past 2 years probably. Pretty stoked. About to go slam the wheels now.

Lat pull down (wide grip) 20 x 80lbs 15 x 100lbs 12 x 120lbs

Lat pull down (row grip)

12 x 80lbs

12 x 100lbs

12 x 120lbs

Cable row

12 x 100lbs

10 x 120lbs

10 x 140lbs

Mid row 10 x 100lbs 10 x 125lbs 12 x 150lbs

Pull through

10 x 60lbs

12 x 80lbs

12 x 100lbs

1 mile jog (14 minutes)

Slept on my shoulder wrong or something last night so I cut dips from the workout. Anyways a pretty decent workout. Incline DB bench is going up steadily which is awesome. My flat bench suffered though. Perhaps I burned out on the incline. Expecting to hit 60 lb dumbbells for 3 sets of 10 on both next week. Hoping to add dips and some more machines back to the mix as well.

Shoulder warm up

Incline DB bench

10 x 30lbs

10 x 45lbs

10 x 50lbs

10 x 60lbs

Flat DB bench

10 x 50lbs

10 x 60lbs

10 x 45lbs

Pec deck 

12 x 50lbs

12 x 65lbs

8 x 80lbs

15 x 50lbs

My spinal doctor has requested that I remove squats from my leg routine due to a bulging disc (and random numbness) in my back. Needless to say this sucks. I am working on overhauling my routine but this is what I cranked out today. It was nice not feeling a twinge in my back but you just can’t beat squats for quad building. I tried out the incline leg press instead of the regular seated leg press. This machine has two spots you can load weights that change the way it loads the leg from the best I can tell. Getting used to this but it is a start.

Incline leg press

15 x 90lbs

12 x 140lbs

12 x180lbs

Leg extension

12 x 110lbs

12 x 125lbs

12 x 140lbs

12 x 155lbs

Lunge

3 x 10

Today was probably my most productive arm day in a while. Maybe I am amped for the holiday weekend I dunno. This is also the first week of me working out without a pre-workout supplement in quite some time. Going strong.

Dumbbell curls

10 x 20lbs

10 x 30lbs

5 x 40lbs SS 5 x 30lbs SS 5 x 20lbs

Db hammer curl

10 x 30lbs

10 x 35lbs

5 x 40lbs SS 5 x 35lbs

Ez bar curl

12 x 45lbs

12 x 55lbs

12 x 55lbs

Preacher curl machine

8 x 80lbs

10 x 65lbs

15 x 50lbs

Cable push down

12 x 60lbs

12 x 80lbs

12 x 100lbs

Overhead extension

12 x 40lbs

12 x 50lbs

12 x 60lbs

Dips

3 x 6 reps