1427 replies to this topic

[MattM]

Now that looks like one hell of a leg workout!  

[carusom1]

Yes, my groin is sore.

 

051113

 

SS / DB Straight arm flyes

 

Uni. Hammer Strength Overhead Press:

sets of 12

270, 280, 290

 

Tri. Ext.:

sets of 15

100, 100, 110, 110

 

Preacher Curl:

sets of 15

25, 35, 45, 55

 

DB Lat. Raise:

sets of 15

25, 35, 45, 55

 

Standing Cable Curl:

4 x 50 x 15

 

DB Front Raise:

sets of 15

25, 35, 45, 55

 

Seated Ab:

sets of 15

90, 110, 130, 150, 150

 

Kept rest times short throughout workout

 

Stretch

[carusom1]

051113

 

w/u with calf ext. / adduction / abduction / hip mobility

 

Hang Clean:

255 x 5

265 x 4

275 x 3

285 x 5

295 x 4

305 x 3

315 x 5

325 x 4

335 x 3

 

Wide Stance Straight-leg Good Morning:

sets of 8

145, 195, 245

Hammies cramped up so had to stop.

 

DB Row:

205 x 12 R,L (no strap PR)

205 x 40 (strap-on)

 

Plank:

front 3 x 30 sec (30 sec rest)

side 3 x 30 sec (30 sec rest)

side 3 x 30 sec (30 sec rest)

 

Stretch

[carusom1]

051413

 

SS

 

BTN Strict Press:

sets of 5

230, 240, 250, 260, 270

6 x 3 x 225 (1 min rest)

 

A number of shoulder rehab exercises..

 

 

051513

 

Oly Squat:

close-stance, oly shoes

5 x 6 x 375

2 x 6 x 410

 

Uni. Leg Curl:

3 x 15 x 70

 

Abductor / Adductor / Glute Kick back

3 x 15

 

Prowler:

6 x 120ft x 250

 

Stretch

[carusom1]

051713

 

One-Arm Rack BB Press:

5 x 6 x 155

 

Cable Tri. Ext.:

sets of 12

100, 110, 120, 130, 140

 

Uni. Tri. Ext.:

3 x 15 x 90

 

Uni. Preacher Curl:

sets of 15

25, 35, 45, 55

 

Cable Hammer Curl:

3 x 12 x 90

 

Stretch

 

 

051813

 

Oly Squat:

5 x 10 x 300

 

Deadlift:

585 x 3

610 x 2

3 x 1 x 625

 

Plate Pinch:

25 x 16 sec

35 x 16 sec

2 x 4 hold and negative x 45

35 x 10 alternating R & L

[carusom1]

052013

 

SS

 

BTN Strict Press:

5 x 10 x 200

 

Bunch of shoulder rehab movements

 

Plate Curls w/ 25

 

Banded Tri. Ext.

 

Stretch

Edited by carusom1, 20 May 2013 - 09:50 PM.

[carusom1]

Figured out that my shoulder is not injured, just a severely tight pec minor and short-head bicep I partially tore last year.  Once I get it worked out, should be back in action.

 

052213

 

Oly Squat:

4 x 5 x 465

 

Deadlift:

all touch and go, or as Kelly likes "Jeff Jet"

5 x 5 x 510

 

Uni. Leg Curl:

3 x 12 x 80

 

Calf Ext.

 

Ab Machine

 

Stretch

[strongman1]

Good news about the shoulder!  

 

Tight pec minor is what Eric said was causing my issues a while back.  What do you think you'll do to work on that?  I know you still probably do the "shoulder dislocates" with a stick or band.  Doing them with a heavy band is what worked for me, but I had to find the right "spot".