the_rus

03-25-2009, 09:45 PM

Kinda getting lost in keeping all of this in my head... trying to change up my routine for the past few weeks... here is where it is now, so far so good.

Recovering from muscle tears in the rotary cuff... still feel it sometimes... but doc(s) say its good o_O

Current weight; 205-210

Height: 5'11

======================

MONDAY, MARCH 23, 2009

Sled Hack Squat

45 x 6 x 2

70 x 6 x 2

Sled 45° Leg Press

45 x 6 x 1

70 x 6 x 2

90 x 6 x 2

45° Reverse Calf Press

45 x 6 x 1

70 x 6 x 2

90 x 6 x 2

DB Shrugs

30 x 6 x 2

35 x 6 x 2

** Note - need to add Gastrocnemius

Roman crunch

20 x 1

Leg Lift

8 x 1

5 x 1

==========================

TUESDAY, MARCH. 24, 2009

DB Fly

10 x 6 x 2

15 x 6 x 2 (PR)

Bench Press on Smith

25 x 6 x 2

35 x 5 x 1 (PR)

35 x 4 x 1 (PR)

Arnold Press

25 x 6 x 3

30 x 6 x 2 (PR)

** Note -- need to add Incline Bench Press & DB Shoulder Press (Maybe for friday)

Roman crunch

20 x 1

Leg Lift

8 x 1

5 x 1

===========================

Wednesday, MARCH. 24, 2009

DB bent-over Rows

30 x 6 x 2

35 x 6 x 2

Cable Straight Back Seated Row

130 x 6 x 1

130 x 4 x 1

130 x 3 x 1

130 x 2 x 1

130 x 1 x 1

Cable Wide Grip Pulldown

130 x 5 x 1

130 x 4 x 3

130 x 3 x 2

Roman crunch

20 x 1

Leg Lift

8 x 1

5 x 1

1 x 1 (lol)

==========================

Thursday, MARCH 26, 2009

DB Incline Curl

DB Concentration Curl

DB Hammer Curl

** Note -- need to add Triceps Brachii --> will try Close Grip Bench Press on Smith

Roman crunch

20 x 1

Leg Lift

8 x 1

5 x 1

I'll try my best to keep up, but I suck at this whole journal thing that why I kept it in my head... but now I'm finding it hard since I've been playing around with routine.

edit: I have 30 min cardio daily... no point in logging that (Minus Sat & Sun - Days off)

Recovering from muscle tears in the rotary cuff... still feel it sometimes... but doc(s) say its good o_O

Current weight; 205-210

Height: 5'11

======================

MONDAY, MARCH 23, 2009

Sled Hack Squat

45 x 6 x 2

70 x 6 x 2

Sled 45° Leg Press

45 x 6 x 1

70 x 6 x 2

90 x 6 x 2

45° Reverse Calf Press

45 x 6 x 1

70 x 6 x 2

90 x 6 x 2

DB Shrugs

30 x 6 x 2

35 x 6 x 2

** Note - need to add Gastrocnemius

Roman crunch

20 x 1

Leg Lift

8 x 1

5 x 1

==========================

TUESDAY, MARCH. 24, 2009

DB Fly

10 x 6 x 2

15 x 6 x 2 (PR)

Bench Press on Smith

25 x 6 x 2

35 x 5 x 1 (PR)

35 x 4 x 1 (PR)

Arnold Press

25 x 6 x 3

30 x 6 x 2 (PR)

** Note -- need to add Incline Bench Press & DB Shoulder Press (Maybe for friday)

Roman crunch

20 x 1

Leg Lift

8 x 1

5 x 1

===========================

Wednesday, MARCH. 24, 2009

DB bent-over Rows

30 x 6 x 2

35 x 6 x 2

Cable Straight Back Seated Row

130 x 6 x 1

130 x 4 x 1

130 x 3 x 1

130 x 2 x 1

130 x 1 x 1

Cable Wide Grip Pulldown

130 x 5 x 1

130 x 4 x 3

130 x 3 x 2

Roman crunch

20 x 1

Leg Lift

8 x 1

5 x 1

1 x 1 (lol)

==========================

Thursday, MARCH 26, 2009

DB Incline Curl

DB Concentration Curl

DB Hammer Curl

** Note -- need to add Triceps Brachii --> will try Close Grip Bench Press on Smith

Roman crunch

20 x 1

Leg Lift

8 x 1

5 x 1

I'll try my best to keep up, but I suck at this whole journal thing that why I kept it in my head... but now I'm finding it hard since I've been playing around with routine.

edit: I have 30 min cardio daily... no point in logging that (Minus Sat & Sun - Days off)