RB's Journey to big lifts

[rbtrout]

Monday 6/18/12
Shoulder stretches/rotator cuff stretches

Seated DB press
35/15
45/15
55/10
65/8
70/4

Stiff arm pulldowns
180/10/10/10/10

superset with
Chinups
bw/9/8/6/6

Seated Cable rows
350(?)/10/10/10/10

Triceps pushdowns
200/10/10
230/10
250/7
170/20

Preacher curls
75/25/25/25


Wednesday 6/20/12
Zercher squats
45/20/20
95/20/20
135/20/20
185/12/12
225/10/8

SLDLs
45/15/15
95/15/15
135/10/10
185/10/10
225/8/8

Calf press
2.5pps/20
3pps/20
3.5pps/20
4pps/20
4.5pps/20
5pps/20
6pps/20

Leg extensions
210/12/12/12

Seated hammie curls
110/10/10/10/10

[rbtrout]

Friday 6/22/12
shoulder/rotator cuff

DB bench
35/20
45/15
55/12
65/10
75/10
85/8
95/7
100/3

Dips
bw/12/12
bw+50/10/10

Chinups
bw/10/10/9/9

Skull crushers
95/15
105/10
125/10
75/30

Seated preacher curls
85/15
100/15
130/15
150/15

strip set
130/105/75
10/10/10

[rbtrout]

Monday 6/25/12
Shoulder stretches/rotator cuff stretches

Seated DB press
25/15/15
40/10
50/10
60/10
70/2

Chin ups
bw/10
bw+10/10/10/9

WG Face pulls
250/12/12/12/12

DB Rows
110/10/10/10/10

RG Triceps pressdowns
150/12
170/10
200/10
220/7
140/23

Standing cable curls
120/15
150/10
170/10
190/6

[rbtrout]

What a week! I left just after noon yesterday, I've got to work all day today and I've already got over 60 hours. Too tired to workout hardly at all. I did get today in.

Friday 6/29/12
shoulder/rotator cuff

DB bench
25/15
45/15
65/12
75/10
85/8
100/4

Dips
bw/15/15
bw+50/12/12

Iso pulldowns
1.5pps/12
2.5pps/10/10
1pps 5 sec. Neg./10

Hammer curls
50/10
70/10
90/10
110/5
50/30

[rbtrout]

I figured it's time for a back-off week. It'll give the joints a rest.

Monday 7/02/12
Shoulder stretches/rotator cuff stretches

Arnold press
25/10/10/10/10/10

Chinups
bw/10/10/10/10

Iso Low rows
2pps/10/10/10/10

Flyes
25/10/10/10/10

Skull crushers
95/12/12/10/10

Flex machine curls
100/10/10/10/10

Easy-peasy lemon squeezy.

[rbtrout]

The last 2 weeks have been brutal at work. Some days I didn't even get a chance to eat lunch, most days were shovel something in while I work. Too much. Hopefully, this week I can get back to it.

Monday 7/09/12
Shoulder stretches/rotator cuff stretches
DB shoulder press
25/15/15
35/12
40/12/12
50/10/10

WG face pulls - used wg pull down bar
200/15
250/12/12/12/12

Isolateral pulldowns
2pps/12/12
3pps/6/6
2pps/18

Shrugs on machine
2pps/15
3pps/15
4pps/10
5pps/10

Flyes
35/12/12/12/12

Skull crushers
85/15
105/10
125/10
135/5

[rbtrout]

Wednesday 7/11/12
Zercher squats
45/15/15/15
95/15/15
135/15/15
185/10/10
225/6

Leg press
5pps/10
8pps/10
10pps/10
12pps/10
14pps/8
15pps/5

Hypers
bw/12
bw+25/10/10
bw+45/10/10/10

Standing calf raises
495/15/15/15/15/15

[Tom Mutaffis]

Solid training... keep up the good work.

[rbtrout]

Thanks, Tom; but I sure do miss squatting and pulling heavy!

[rbtrout]

Friday 7/13/12
shoulder/rotator cuff

DB bench
25/15
35/15
45/15
55/12
65/12
80/10
100/5

DB Rows
115/10/10/10/9

WG pull downs - new machine
1pps/10/0/10/10

Stiff arm pulldowns
200/10/10/8

Preacher curls superset with Hammer curls
85/15/15
50/10/10

[rbtrout]

Monday 7/16/12
Shoulder stretches/rotator cuff stretches

DB shoulder press
35/15/15
45/15
55/10
70/4

Bent DB laterals
35/10/10/10/10

Face pulls superset with Stiff arm pulldowns
200/12/10 12/10 12/10

Incline DB bench
35/10/10/10

Decline DB press - NG to RG
45/12/12 60/10 - shoulder didn't like this

Tricep push downs
200/10/10/10/10

[rbtrout]

Shoulders have ached the last 4-5 days and I'm not sure why, so today's workout was a bit light.

Back to work and working out -

Monday 7/23/12
Shoulder stretches/rotator cuff stretches

DB shoulder press
35/15/15
45/12
55/10

Reverse Peck Deck
80/15/15
100/15/12

BB Bent rows
135/10/10/10
185/6/6

Isolateral pull downs
1pps/12
1.5pps/12
2pps/12
2.5pps/12

Flyes
35/12/12/12/12

Skull crushers
85/12
105/12
125/10
145/6

[rbtrout]

Wednesday 7/25/12
Zercher squats
45/15/15
95/15/15
135/15/12
185/10/10

Leg press
7pps/10
9pps/10
12pps/10
14pps/6
16pps/4

Calf raises on leg press
4pps/20
6pps/20
8pps/20
10pps/20

SLDLs
135/12/12/12/12

[rbtrout]

Right shoulder just killed me all weekend, so I was a bit more careful of my lifts and weight this am. I feel OK now, we'll see what happens during the rest of the day.

Monday 7/30/12

Shoulder stretches/rotator cuff stretches

DB shoulder press
35/12/12
45/10/10

WG Face Pulls
200/12/12
230/12
250/10/10

Isolateral High rows
1pps/12
1.5pps/12
2pps/12
2.5pps/12

Flyes
25/12/12/12/12

Skull crushers
85/12
105/12
125/10
135/6

Hammer curls
65/10
85/10
95/6
100/5