ABCbodybuilding - View Single Post - The Journey of a pHD bodybuilder - Train, Eat, and Think like a Pro!
View Single Post
Old 01-13-2009, 05:36 PM
Venom's Avatar
Venom Venom is offline
Venom is training, researching, or talking on ABC
Vice President
Join Date: Apr 2001
Location: The Pain Zone
Posts: 19,500

Yesterday I did the upper body power weight workout i have posted previously. Then at night I did 20 sprints on bike and some abs/serratus. For serratus I did that at home with my gym bag, holding the handles. Just stuffed things inside to make it weighted, while I lay on my bed and did pullovers w/ it. It was awesome!

Today and tomorrow are really light training, more focused on active recovery. I need an extra day before I go on another heavy cycle; very beat up.

Power calves, arms - 30-50% 1rm, 5-10 reps, high velocity

3 sets alternating dumbbell (20 lbs) w/ french dumbbell (45 lbs)
3 sets incline calve raises w/ reverse tibialis raises on lying hamstring curls
3 sets hammer dumbbells (25s), w/ behind back bench dips w/ body weight.
3 sets occlusion wrist curls

Then some really low intensity cardio and a lot of stretching for my legs.

I have an issue w/ my left hip joint. I work on rehab incessantly, but it just does not appear to be healing. It is not a huge deal and I can work past it, but it is very tight and sometimes hurts during hip flexion movements. Sucks...
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR
Bible Studies
Click Here to Support the Future of Bodybuilding!

Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
Reply With Quote