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Post by badrock on Mar 20, 2007 23:26:36 GMT -5
03/20 - Back
Pulldowns few sets of 10, worked up to 230
seated low rows 3 sets of 10, worked up to 275
chest supported rows couple sets of 8 to 10, last set with 4 plates
barbell rows couple sets of 8 ended with 255
thats it for today, starting to gradually feel more like my old self, after the first week i was so sore i could barely move, now the soreness is gone after a day or even a few hours, i feel alot stronger
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len
Fulltime Member
Posts: 113
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Post by len on Mar 21, 2007 8:00:00 GMT -5
Holy shit!!! You're back must be big as a house! Nice work man!
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Post by badrock on Mar 21, 2007 17:39:50 GMT -5
lol.
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Post by badrock on Mar 21, 2007 17:43:00 GMT -5
03/21 - Shoulders, some legs
rotator cuff 3x10
seated db presses 3 sets of 10
side lateral raises 3x10
shrugs 3x10
calve raises 3x10
body squats 3x10
hack squats 3x10
calve and ankle are starting to get alot stronger, and so is my foot, i think by summer i should definately be back to squatting and maybe deadlifting light
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Post by badrock on Mar 24, 2007 17:47:20 GMT -5
03/24
ez bar curls 3 sets
dumbbell preacher curls 3 sets
hammer curls 3 sets
rope pushdowns 3 sets
skull crushers 3 sets
regular pushdowns 3 sets
dumbbell wrist curls 3 sets
i dont really remember what the reps were on anything cause i didn't really count them, just went as heavy as i could and to failure, my strengtgh is starting to get back to normal, i think im going to try to squat for the first time in 4 months this week sometime. My foot feels great, i will be out of the boot next week and wearing the UCBL so things will finally start to get back on track
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Post by gopostal42 on Mar 24, 2007 18:04:47 GMT -5
nice...
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Post by Breaker on Mar 28, 2007 8:23:00 GMT -5
Good stuff Marques looks like your back at full force!
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Post by badrock on Mar 28, 2007 12:21:04 GMT -5
thanks brother, i feel like my body is starting to get back use to things....gonna squat for the first time in 4 months today though.....i've been training legs just haven't squatted yet, so everything should go smoothly
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Post by badrock on Mar 28, 2007 12:23:11 GMT -5
03/26 - Back
barbell rows (overhand grip) 135 for 10, 225, 245, 265 all for 8
t-bar rows 4plates for 12, 5plates for 2 sets of 10
standing dumbbell rows (both sides at the same time) 60's, 80's, 90's all for 10 to 12 -all to failure
Reverse v-handle pulldowns 150 for 10, 160 for 3 sets of 8
some stuff for calves
03/27 - Chest
Floor Presses barx5 135x3x3 185x3 225x3 275x3 295x2 315x2
Incline bench couple sets of 6 to 8 with 245 and 255
Incline flys 55's for 10, 65's for 10
these are previous couple works from this week, everything is going smoothly, i think after thursday i'll take the next 7 or 8 days off just to rest up a little, i've been hitting it pretty hard for the last 4 weeks dont wanna overdo it.....i feel stronger on everything....today will be a good test though, im gonna squat for the first time in 4 months so hopefully everything goes well
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Post by badrock on Mar 28, 2007 16:00:20 GMT -5
03/28 - Legs, biceps, forearms
extensions (light - to warmup knees) 3 sets
Squats 135x5x2 225x5 315x5 405x3
extensions (heavier) 3 sets of 10 all done with 250
leg curls 130, 150, 180 all for 10
barbell curls 95 for set of 8, 115 for 8, 135 for 2 sets of 8
dumbbell curls 60's for 2 sets of 10
one arm machine preacher curls 2 sets of 12 to 15
barbell wrist curls 3 sets with 185 - didn't count the reps
great workout today!....apparently my squat didn't loose to much strength after 4 months.....im definitely pleased with this session
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Post by Joey Smith on Mar 28, 2007 21:10:14 GMT -5
So glad to see ya back bro!....
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Post by badrock on Apr 1, 2007 0:37:51 GMT -5
thanks brother, its good to be back
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Post by badrock on Apr 1, 2007 0:38:58 GMT -5
03/29 - shoulders, triceps
military presses side lateral raises barbell shrugs
band pushdowns (elbows) overhead barbell extensions regular pushdowns
2 heavy sets of everything.....peace
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Post by Breaker on Apr 2, 2007 8:31:15 GMT -5
Nice work Marques, I use allot of them exercises as well on my accessory day to keep my shoulders healthy.
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Post by badrock on Apr 2, 2007 21:09:22 GMT -5
thanks brother.....i basically train with a bodybuilding routine, just go heavier on the big three......seems to work
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