|
Post by badrock on Apr 2, 2007 21:10:36 GMT -5
04/02 - stuff
crunches 3 sets of 20
decline setups 3 sets of 15
hanging leg raises 3 sets of 10 - HARD!
leg raises (on the floor) 3 sets of 10
leg press calve raises 3 sets of 25
backward ankle extensions with pink bands 3 sets of 30
forward ankle extensions with pink bands 3 sets of 50
thats it for today....the hanging leg raises were hard especially for someone of my size, it will be a while before i can do anymore than 10 reps on those.....might do a little cardio or something tomorrow.......out of the boot permanently thursday and into the UCBL so that should be good.....peace
|
|
|
Post by Joey Smith on Apr 4, 2007 20:54:28 GMT -5
So glad your rehab is coming along bro....keep chugging....
|
|
|
Post by badrock on Apr 9, 2007 17:33:08 GMT -5
thanks Joe
|
|
|
Post by badrock on Apr 9, 2007 17:33:41 GMT -5
04/09 - Back
Deadlifts(from the floor) 135x8 225x5 315x3 405x1 425x5 500x1
Wide grip Pulldowns, dumbbell rows, reverse v-handle pulldowns, calve raises 3 sets of each
Today was the first time i've deadlifted in about 5 months so i didn't know what to expect. Everything felt great and the weight came off the ground really fast, after each rep i let it come to a complete stop on the ground to make sure my form stayed in order....only used chalk no belt or anything. The 500 was very easy i just did it for fun to see if i could do it.....great workout today
|
|
|
Post by Stacey Jones on Apr 9, 2007 17:34:55 GMT -5
That is pretty awesome Marques, its good to have you posting logs again!
|
|
|
Post by Marty Queen on Apr 15, 2007 14:47:36 GMT -5
I knew you'd come back strong Marques!
Impressive deads after a 5-month layoff.
|
|
|
Post by badrock on Apr 16, 2007 20:33:18 GMT -5
thanks guys
|
|
|
Post by badrock on Apr 16, 2007 20:34:19 GMT -5
04/16 - Back
barbell rows 135x10x2 sets, 225x12, 255x12, 275x10, 185x15
t-bar rows 4platesx10, 5platesx10, 6platesx8
high dumbbell rows on incline bench 55x15, 65x15, 75x15
prisoner pulldowns 150x10, 165x10, 165x10
great workout today, really felt like my old self today, my back has been getting sore every single workout since i just dropped the weight on some of the movements and focused on doing nice clean reps with good form......only lasted about 40 minutes....probably bench and some chest tomorrow......peace
|
|
|
Post by Stacey Jones on Apr 17, 2007 21:01:03 GMT -5
Great work Marques...How is the ankle feeling? Will mail you the exercises I promised tomorrow!
|
|
|
Post by Joey Smith on Apr 17, 2007 21:30:41 GMT -5
Greta work bro!....
|
|
|
Post by Marty Queen on Apr 19, 2007 17:53:36 GMT -5
killer back work Marques!
|
|
|
Post by badrock on Apr 20, 2007 10:14:54 GMT -5
thanks guys
|
|
|
Post by badrock on Apr 20, 2007 10:18:53 GMT -5
04/17 - Chest
Close Grip Bench bar x 10 135 x 10 185 x 5 225 x 3 275 x 3 295 x 2 315 x 2 225 x 10
ncline dumbbell bench, decline bench, flat flys 3 sets 10+ with each
04/18 - Legs
extensions (light to warmup knees) 3 sets
Squats 135x5 225x3 315x3 405x3 445x3 460x1
Straight Leg Deadlifts (while standing on two 45lb plates) 135x10 225x10 275x10
single legged leg presses, pull thoughs, calve raises 3 sets of 10+ each
04/19 - Shoulders, Arms
seated db presses 50x15, 70x12, 80x10x2sets
side lateral raises 35x10, 40x10, 45x10
reverse pec dec 120x10, 135x10, 150x10
rope pushdowns (to further warmup elbows) 3x20
ez bar extensions 125x10, 135x10, 150x10
v-bar pushdowns 120x12, 135x12, 150x12
barbell curls 45x10, 95x10, 135x10, 135x8
hammer curls 55x12, 60x10, 65x10
machine preacher curls 50x12x2sets
here's the rest of the workouts from this week, everything is comming together nicely, that is only the second time i've squatted since i've been back to lifting. Its wierd how my form feels more controlled on everything, for once while squatting i felt like my form was really on point and as a result the weight was easy......great workouts this week though
|
|
|
Post by Marty Queen on Apr 24, 2007 14:46:43 GMT -5
strong workouts indeed Marques!
|
|
|
Post by Joey Smith on Apr 30, 2007 23:13:21 GMT -5
So how ya feeling BR?....
|
|