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  1. #1
    M&S Elite Member robsorangegym's Avatar
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    Default Rob's training Journal

    I'm just starting my second 'year long' program. I finished my first year back into training last week, took a few days off for my birthday, and began again today. This years goal is simply to keep training as hard as I can, if I do that I feel the rest will fall in place.

    Personal Stats in August:

    Age: 42 years old
    Height: 5'7"
    Weight: 171 lbs
    Body fat: No idea, I have a set of digital calipers and the #'s ranged so much (9-14%) I gave up trying!
    Supplements: Protein & Gainer shakes, Caffeine, Creatine, Fish oil, Multi-vitamin, Glucosamine/Chondroitin/MSM.
    Gym: Small home gym I threw together, I have pics of it on my profile.
    Training partner: Kaiser- German Shepherd.
    Program: My program can trace its roots to Steve Shaw's "Old School Series 1970's Bodybuilding Routine," although I've changed some things to fit my gym and body. Also, I've split it into an AM & PM program. It changes every 4-6 weeks as far as rest periods/reps/exercises. Weights change constantly.
    Goal: Simply to keep training and eating in a way that will continue to create positive gains.

    The last 8 weeks I've cut the rest period down to 30 seconds for everything except bench/bent rows (45 seconds) and squats (60 seconds.) Today was my first day back to actual rest periods, and it seems I've lost a little strength. Hopefully posting the numbers will embarrass me enough to really push to get my my weights back to respectable numbers! I'll translate my chicken scratch notebook to this journal in a few minutes.
    Last edited by robsorangegym; 11-03-2014 at 03:09 PM. Reason: 'cause!!
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  2. #2
    M&S Elite Member robsorangegym's Avatar
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    Default

    8/4 AM Monday Chest Workout

    Falling Incline Dumbbell Press (Adjustable bench, start at 3rd incline position, then drop a level after the set)
    75 seconds between sets
    120lbs X 10 reps
    120lbs X 10 reps
    120lbs X 11 reps

    Bench Press
    90 seconds between sets
    205lbs X 8 reps
    210lbs X 8 reps
    212 1/2lbs X 6 reps
    215lbs X 5 reps
    217 1/2 lbs X 3 reps

    Decline Bench Press
    75 seconds between sets
    185lbs X 12 reps
    185lbs X 9 reps
    185lbs X 8 reps
    155lbs X 14 reps

    Falling Incline Fly's
    60 seconds between sets
    60lbs X 12 reps
    60lbs X 12 reps
    60lbs X 14 reps

    Deep Decline Fly's (my decline bench with a cinder block making it steeper)
    45 seconds between sets
    70lbs X 12 reps
    70lbs X 10 reps
    70lbs X 10 reps

    Flat Bench Fly's
    25 seconds between sets
    70lbs X 14 reps
    60lbs X 12 reps
    50lbs X 17 reps
    40lbs X 16 reps
    30lbs X 21 reps

    2 minutes between exercises.
    Like I said, this is my first chest day after switching from 30 second rest between sets. A big change moving up in your weights after rest pause, I love it. I'm also enjoying my post workout changing from:

    363 calories 11g fat 20g carbs 44g protein
    to
    593 calories 13g fat 75g carbs 45g protein

    Clearly I expect that extra 1g of protein to make all the difference!!ů...
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  3. #3
    M&S Elite Member robsorangegym's Avatar
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    Default 8/4 Monday Back

    PM workout. I'll be glad when this week is done. I like the longer rest periods but I'm a bit frustrated still. I want my strength back!

    Pull ups
    90 seconds between sets
    Wide grip 11; 10 Narrow grip 8; 7

    Bent Row
    90 seconds between sets
    175 X 8; 180 X 6; 185 X 5; 190 X 4; 195 X 3

    T-Bar Row I have one of those brackets you slip an olympic bar in, handle on other side.
    75 seconds between sets
    140 X 10; 142 1/2 X 9; 145 X 7; 145 X 6

    Lat-Bar Row Same bracket as above but with 'Double-D' slipped under the bar.
    60 seconds between sets
    120 X 12; 120 X 11; 120 X 9

    Falling Bench Rows, Elbows out Adjustable bench, 3 positions
    45 seconds between sets
    50 X 16; 50 X 14; 50 X 13

    Falling Bench Rows, Elbows in
    30 seconds between sets
    60 X 12; 60 X 10; 60 X 9

    Shrugs
    90 seconds between sets
    185 X 12; 195 X 10; 205 X 8; 215 X 7; 225 X 6; 185 X 9

    Shrugs, Leaning Forward almost to 'bent row' position
    60 seconds between sets
    135 X 12; 135 X 12; 135 X 9

    Hanging from chin bar reverse shrugs
    30 seconds
    12; 10

    Two minutes between exercises.
    Not the prettiest workout but coming out of 'rest pause' mode and hope to settle into consistent reps next week.
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  4. #4
    M&S Elite Member robsorangegym's Avatar
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    Default 8/5 AM Shoulders

    Military Press
    90 seconds
    95 X 8; 100X8; 105 X 6; 110 X 5; 115 X 3

    Lateral Raises
    90 seconds
    50 X 8; 50 X8; 50 X 8

    Front Delt Raises
    75 seconds
    40 X 10; 40 X 10; 50 X 7

    Seated Shoulder Fly's
    75 seconds
    40 X 10; 40 X 10; 40 X 10; 40 X 9

    Bent Reverse Fly's
    60 seconds
    30 X 8; 30 X 8

    Lateral Raise Burn
    45 seconds
    30 X 20; 30 X 15; 30 X 13

    Hanging Leg Lifts
    60 seconds
    20; 18; 15

    Two minutes between exercises.


    A quick question- when I've done exercises with dumbbells I've always written it down as follows:
    50 X 8,
    Which is two 25lb dumbbells doing the exercise 8 reps. Is this how y'all journal it or do you write:
    25 X 8,
    for the weight of each dumbbell in each hand?

    Now that I read that it sounds dumber than it did in my head but I'm still going to ask.
    Last edited by robsorangegym; 08-05-2014 at 01:48 PM. Reason: wrong date
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  5. #5
    I'm a Grower;) castille's Avatar
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    Default

    Good luck with your goals!
    NO EXCUSES JUST RESULTS!!

  6. #6
    M&S Elite Member robsorangegym's Avatar
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    Default 8/5 PM Arms

    I do my rest periods a little different with arms.

    Dumbbell Curls with Standing Tricep Extensions Superset dumbbells, tricep bar where palms fece each other.
    90 seconds, from end of last curl to beginning of next curl, triceps in that 90 seconds
    DC 70 X 10; 80 X 8; 90 X 5
    Tri 60 X 10; 60 X 10; 60;10

    90 seconds between exercises

    Incline Curls
    90 seconds
    70 X 8; 70 X 8; 70 X 7

    30 seconds between exercises

    Rope Tricep Pushdown
    45 seconds
    50 X 22; 50 X 16; 50 X 11; 50 X 9

    30 seconds between exercises

    Preacher Curls
    75 seconds
    60 X 10; 60 X 9; 60 X 9

    60 seconds between exercises

    Forearm Roll -a small bar, hole drilled in it, cable goes to weights. Roll it up, down.
    30 seconds
    10 lbs- 4 sets of up and down, alternating rolling forward/backward first each time.

    30 seconds between exercises

    Standing Alternate Twist Dumbbell Curls with Deep Incline Drop set at end
    60 seconds
    60 X 10; 50 X 14; 50 X 12; (Deep Incline DB Curl)- 40 X 16 + 30 X 9

    no rest after Incline Curl

    Setting weights down and lie on floor of gym
    1 set of over 6 minutes
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  7. #7
    M&S Elite Member robsorangegym's Avatar
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    Default

    Thanks Castille.
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  8. #8
    M&S Elite Member robsorangegym's Avatar
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    Default 8/6 Legs Wednesday

    86 degrees in the gym today, I think I like working out in the snow better than the heat.

    Squats
    90 seconds rest
    185 X 10; 205 X 6; 205 X 6; 205 X 6

    Leg Extensions
    60 seconds
    80 X 12; 80 X 12; 80 X 12; 80 X 12

    Lying Leg Curls
    45 seconds
    55 X12; 55 X 12; 55 X 10

    Standing Calf Raises
    45 seconds
    205 X 20; 205 X 18; 205 X 17
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  9. #9
    M&S Elite Member robsorangegym's Avatar
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    Default 8/7 AM Chest

    Bench Press
    90 seconds
    215 X 4; 215 X 4; 215 X 4; 215 X 4; 217 1/2 X 3

    Falling Incline DB Press
    60 seconds
    100 X 10; 100 X 12; 100 X 12

    Decline Bench Press finishing with Deep Decline DB Press
    60 seconds
    185 X 8; 185 X 8; 185 X 7; (DB) 100 X 11; 100 X 8

    Falling Incline Fly's 2 lowest positions
    60 seconds
    60 X 15; 60 X 14

    Deep Decline Fly's
    30 seconds
    70 X 14; 70 X 9; 70 X 8; 60 X 9

    Two minutes between exercises. Fun transition week.
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  10. #10
    M&S Elite Member robsorangegym's Avatar
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    Default 8/7 PM Back

    Bent Rows
    90 seconds
    185 X 5; 187 1/2 X 3; 190 X 4; 192 1/2 X 3

    T Bar Row
    60 seconds
    135 X 12; 135 X 11; 135 X 8

    Lat Bar Row
    60 seconds
    120 X 14; 120 X 12; 120 X 11

    SLOW Falling Bench Rows, Elbows out
    45 seconds
    40 X 20; 40 X 17; 40 X 16

    SLOW Falling Bench Rows, Elbows in
    30 seconds
    50 X 19; 50 X 14; 50 X 14

    Shrugs
    60 seconds
    185 X 12; 185 X 12; 185 X 10; 185 X 10; 185 X 9; 135 X 16

    Falling Bench Shrugs
    45 seconds
    70 X 20; 70 X 18; 70 X 15


    AFter 9 weeks of eating between 2100 and 1600 calories a day, I've built back up to 3140 calories over the last 4 1/2 days and today is the first day I'm finally feeling full after meals and energized!
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  11. #11
    M&S Elite Member robsorangegym's Avatar
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    Default 8/8 AM Shoulders

    Military Press
    90 seconds
    95 X 9; 115 X 4; 115 X 4; 115 X 4

    Lateral Raises with a drop set at end
    75 Seconds
    50 X 8; 50 X 8; 50 X 6 + 40 X 7 + 30 X 9

    Front Delt Raise with a drop set at end
    75 seconds
    40 X 10; 40 X 10; 40 X 8 + 30 X9

    Seated Shoulder Fly with drop set at end
    60 seconds
    40 X 10; 40 X 10; 40 X 9 + 30 X 7

    Rear Delt 'Superman' Up & outs Chest on on incline bench, pinkeys go up & out
    45 seconds
    30 X 8; 30 X 8; 30 X 7

    Lateral Raise Burn
    45 seconds
    30 X 20; 30 X 12; 30 X 11

    Hanging Leg Lifts
    20; 20; 16
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  12. #12
    M&S Elite Member robsorangegym's Avatar
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    Default 8/8 PM Arms

    Forearm Rolls
    30 seconds
    10; 10; 10; 10

    Rope Tricep Pushdown
    30 seconds
    50 X 21; 50 X 14; 50 X 11; 50 X 8; 50 X 7

    Friday Dumbbell Bicep 4 Drop-sets
    Finish one weight, immediately pick up next.
    90 seconds between sets
    Dumbbell Curl- 70 X 10 + 60 X 8 + 50 X 9 + 40 X 7 + 30 X 7
    Incline Curl- 60 X 10 + 50 X 7 + 40 X 6 + 30 X 7
    Preacher Curls- 50 X 16 + 40 X 9 + 30 X 10
    Alt Twist Curls- 40 X 22 + 30 X 18

    I should have started the last set with 50 lbs, misjudged the preacher curl.
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  13. #13
    M&S Elite Member robsorangegym's Avatar
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    Default 8/9 Saturday Legs

    Squats
    90 seconds
    185 X 6; 205 X 6; 225 X4; 225 X 4; 225 X 3; 185 X 10

    Standing Calf Raises
    90 seconds
    225 X 16; 225 X 16; 225 X 14; 185 X 18

    Leg Extensions
    60 seconds
    80 X 12; 90 X 10; 100 X 9; 110 X 8; 80 X 11

    Lying Leg Curls
    45 seconds
    55 X 12; 55 X 11; 55 X 9
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  14. #14
    M&S Elite Member robsorangegym's Avatar
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    Default 8/11 AM Chest

    Bench Press
    90 seconds
    215 X 5; 215 X 5; 215 X 4; 217 1/2 X 4; 220 X 3; 225 X 3

    Falling Incline DB Press
    60 seconds
    100 X 10; 100 X 12; 100 X 11

    Decline Bench Press with Deep Decline DB @ end
    60 seconds
    185 X 10; 185 X 8; 185 X 7; (DB) 100 X 12; 100 X 10

    Falling Incline Fly's two lowest positions
    60 seconds
    60 X 18; 60 X 17
    60 seconds between Incline & Decline Fly's
    Deep Decline Fly's
    60 seconds
    70 X 12; 70 X 10; 70 X 10

    Reverse Grip Bench Press cool-down
    60 seconds
    65 X 25; 65 X 20

    Two minutes between exercises except fly's
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  15. #15
    M&S Elite Member robsorangegym's Avatar
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    Default

    I'm going to start posting the dumbbell exercises with the individual DB weight instead of the total. I am not doing exercises like my fly's with 70 lb dumbbells, just a dumbbell doing fly's with two 35lbs!
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  16. #16
    M&S Elite Member robsorangegym's Avatar
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    Default 8/11 PM Back

    Pull Ups
    90 seconds
    Wide 10; 10; Close 9; 9

    Bent Row
    90 seconds
    185 X 5; 190 X 4; 190 X 4; 190 X 4

    T-Bar Row
    75 seconds
    145 X 8; 145 X 8; 145 X 8

    Lat Bar Row
    60 seconds
    120 X 12; 120 X 12; 120 X 9

    Falling DB Bench Rows- Elbows Out
    45 seconds
    25's X 18; 25's X 14; 25's X 14

    Falling DB Bench Rows- Elbows In
    30 seconds
    30's X 14; 30's X 12; 30's X 10

    Shrugs
    90 seconds
    185 X 12; 205 X 10; 215 X 9; 225 X 8; 225 X 6

    Dead Lifts
    120 seconds
    235 X 3; 245 X 3; 255 X 3; 265 X 3

    Two minutes between exercises.

    Yes I know, and they are where they are for a reason.

    Today in the heat of the day it started to sprinkle and rain during shrugs and dead lifts, which was nice!

    Click image for larger version. 

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    A towel for my feet so I don't face plant during lifts, which I don't want to do unless someone is filming!
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  17. #17
    M&S Elite Member robsorangegym's Avatar
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    Default 8/12 AM Shoulders

    Military Press
    90 seconds
    115 X 5; 115 X 4; 115 X 4; 115 X 4; 120 X 3

    Lateral DB Raises
    90 seconds
    25's X 8; 25's X 8; 30's X 4

    Front DB Delt Raise
    75 seconds
    20's X 10; 20's X 10; 25's X 6

    Seated DB Shoulder Fly's
    75 seconds
    20's X 10; 20's X 10; 25's X 7

    DB Bent Reverse Fly's
    60 seconds
    15's X 8; 15's X 8

    Lateral DB Raise Burn
    60 seconds
    15's X 21; 15's X 17; 15's X 14

    Hanging Leg Lifts
    20; 18; 17
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  18. #18
    M&S Elite Member robsorangegym's Avatar
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    Default 8/12 PM Arms

    Dumbbell Curls supersetted with Standing Tricep extensions
    90 seconds curl to curl
    40s X 8; 40s X 8; 40s X 8
    60 X 10; 60 X 10; 60 X 10

    Incline Curl supersetted with Decline Skull crushers EZ Bar
    90 seconds
    35s X 10; 35s X 10; 35s X 10
    70 X 8; 70 X 8; 70 X 8

    Forearm Roll
    10; 10; 10; 10

    Preacher Curls
    75 seconds
    60 X 10; 60 X 10; 60 X 9

    DB Wrist Curls
    60 seconds
    25s X 25; 25s X 21; 25s X 18

    DB Standing Twist alt curls with DS at end
    60 seconds
    25s X 12; 25s X 12; 25s X 11 + 20s X 7
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  19. #19
    M&S Elite Member robsorangegym's Avatar
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    Default 8/13 Legs

    Squats with Standing Calf Raise super sets
    90 seconds
    205 X 5 ; 225 X 4 ; 235 X 3 ; 235 X 3 ; 185 X 10
    205 X 20; 225 X 14; 235 X 12; 235 X 10; 185 X 18

    Lying Leg Curls
    60 seconds
    55 X 14; 55 X 12; 55 X 11

    Left knee veto'd leg extensions
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  20. #20
    I'm a Grower;) castille's Avatar
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    Default

    Putting some solid work in!
    NO EXCUSES JUST RESULTS!!

  21. #21
    *oven squatter* Frither81's Avatar
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    Default

    Holy Hell! Getting a lot of work done.
    Great job Rob!!!

  22. #22
    M&S Elite Member robsorangegym's Avatar
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    Default

    Thanks y'all.
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  23. #23
    M&S Elite Member robsorangegym's Avatar
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    Default 8/14 AM Chest

    Bench Press
    90 seconds
    185 X 10; 225 X 3; 227 1/2 X 3; 230 X 2; 230 X 2

    Falling Incline DB Press
    75 seconds
    60s X 8; 60s X 8; 60s X 10

    Decline Bench Press with Deep Decline DB at end
    60 seconds
    175 X 12; 175 X 10; (DDDB) 60s X 10

    2 Position Falling Incline Fly's
    60 seconds
    30s X 18; 30s X 16; fall 30s X 15; 30s X 15

    Decline Fly drop sets
    60 seconds
    35s X 12 + 30s X 9; 35s X 10 + 25s X 7

    Flat Bench Fly attack
    1 drop set, set weight down when done, immediately pick up next and go on.
    30s X 22 + 25s X 10 + 20s X 12 + 15s X 15
    Set took 3 minutes 18 seconds start to finish.


    I think I know why I always wrote the 'total' weight instead of the dumbbell weight for those exercises. On things like Incline presses "120 X 8" looks so much better on paper than "60s X 8" doesn't it?!!!!
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  24. #24
    M&S Elite Member robsorangegym's Avatar
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    Default 8/14 PM Back

    Pump Day

    Bent Rows
    75 seconds
    175 X 8; 155 X 12; 155 X 12; 155 X 10

    T Bar Row
    60 seconds
    120 X 15; 120 X 12; 120 X 11

    Lat Bar Row
    45 seconds
    100 X 20; 100 X 14

    3 Grip Lat Pull-downs Wide/Narrow/Palms Facing Each Other
    60 seconds
    W:100 X 19; N: 100 X 14: P 100 X 13

    Falling Bench DB Rows, Elbows Out
    45 seconds
    20s X 20; 20s X 18; 20s X 17

    Falling Bench DB Rows, Elbows In
    30 seconds
    25s X 20; 25s X 15; 25s X 14

    Shrugs
    60 seconds
    190 X 12; 190 X 10; 190 X 9; 135 X 20; 135 X 17; 135 X 14

    I know those shrugs look light at the end, at that point in the workout they aren't. I'd highly suggest giving it a try every now and then.
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  25. #25
    M&S Elite Member robsorangegym's Avatar
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    Default 8/15 AM Shoulders

    Pump Day
    90 seconds between exercises

    Military Press with Arnold DB Presses at end
    60 seconds
    95 X 12; 95 X 10; 95 X 9; (DB's) 35s X 8; 35s X 8; 35s X 8

    Lateral Raises
    60 seconds
    25s X 8; 20s X 12; 20s X 11; 20s X 10; 15s X 14

    Front Delt DB Raises
    60 seconds
    15s X 17; 15s X 14; 15s X 11

    Seated Shoulder Flys
    60 seconds
    15s X 20; 15s X 17

    Bent Reverse Flys
    45 seconds
    10s X 14; 10s X 12

    Behind the Neck Overhead Presses
    60 seconds
    65 X 14; 65 X 12; 45 X 20

    Hanging Leg Lifts
    20; 18; 15



    It seems like my left shoulder isn't holding me back at the moment. Eased into Presses behind the neck today after everything had been hit without any pain, hoping 'up rows' find their way into the workout again soon!

    time to
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

 

 

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