2/22/09 Injured and some shoulders

I may have torn my previously injured left biceps again yesterday.

It feels like it anyways.

Tried to do some shoulder work and see how it feels

Military Press
Barx10
135x10
155x5
175x5

Barbell Shrugs
Barx10
135x10
225x10
135x5

Behind Neck Press
Barx10
135x10
185x5
225x5

Dumbbell Side Raises
4 sets of 2X30X10

Lots of icing on the biceps, we will see

2/21/09 Chest

Flat Bench
Barx10
135x10
225x10
315x3
335x3

Floor Press
Barx10
135x10
225x10
275x3

Dips
4x10

Pressed for time this morning had to move along. Everything feeling good at the end.

2/20/2009 Catching Up

The last week has been rough. Fighting through the back troubles and then some pec issues popped up too.

I have been getting my back adjusted twice a week for the past few weeks and it is starting to feel better. The pec issue should be taken care of as well so I plan to get back on my regular schedule of lifting and posting.

Only time will tell, but I am feeling good and strong and I am ready to go....

2/11/09 Triceps

Easy work on the triceps. Lots of stretching before, during and after.

4 sets of skull crushers

4 sets of tate presses

4 sets of one armed rope pressdowns

4 sets of v-bar pressdowns

Cardio

I will start posting the weight again next week. This week I am focusing on getting back in the groove again after taking the week off and the back problems.

2/10/09 Moderate Chest

4 sets of flat bench

4 sets of incline bench

4 sets of floor press

3 sets of dips

stretching before and after

2/9/09 Cardio

Just did cardio, stretching and foam roller work.

2/8/09 Light Shoulders

4 sets of military presses

4 sets of barbell shrugs

4 sets of side raises

4 sets of behind the neck presses

4 sets of seated rear deltoid flies

All the weight was kept light and easy.

2/7/09 Light Chest

Back feeling a little better, I decided to do some light chest work.

4 sets on the flat bench

4 sets on the incline bench

3 sets of dips

Everything feels okay

2/5 and 2/6 Not too much

Thursday and Friday I tried to get my cardio and stretching done, but my back was jacked up pretty bad. Went to Dr. Chad on Friday afternoon and iced it at night.

2/4/09 Cardio

Stretching and foam roller work to start.


Did 6 miles on the treadmill. Ran most of it. Had to walk for a few every so often

Recovery day 3 over.

2/3/09 Recovery

Day 2 of recovery started with a lot more stretching. The lower back is still a problem, but it feels a little better than yesterday. It is so difficult to stay away from the weights, even with the back hurting but I managed to do it.

After the stretching I ran for 30 min or so. Once again I didnt count the laps.

Did some foam roller work today as well.

Day 2 of recovery week over...

2/2/09 Recovery

Started off with a lot of stretching. The lower back is still tight and sore.

Ran for about 35-40 min. I didnt keep track of the number.

Day 1 of recovery over....

2/1/09 Shoulders

Military Presses
Barx10
135x10
155x5
175x3

Barbell Shrugs
Barx10
135x10
225x5
315x5

DB Side Raises
4 sets of 30x5

Seated Behind the Neck Presses
Barx10
135x5
225x5
245x5

Ran 10 laps

Lower back is still really sore. Taking the next week off of the weights. Going to run everyday and do a lot of stretching and restoration everyday.