W8Lifter's Workout! (comments/suggestions appreciated!)

[W8lifter2]

March 29

Bench Press 1x15(135), 1x8(185), 3x6(225)
Machine Press 1x12(180), 4x10(200)--stack=200
DB Chest Fly 4x10(35)
DB Pullover 4x10(60)

Still pain in any overhead movement/press, so incline presses are out. Pretty good overall workout. I am changing up things next week to GP's split, so I am doing arms by themselves.

[W8lifter2]

March 31

Seated Behind neck press 1x20(45), 3x10(65)
BB Upright Row 4x6/6/8 (135/115/95)
DB Arnold Press 3x10(45)-Pain still...grrr...
BB Front raises 1x12(45), 3x10(55)
DB Side Raises 3x8/4 (35/30)

Nice lil workout. Still having pain in my left shoulder, so I am still fairly light on these and on any overhead presses. May see the doc about a shot [img]/forum/images/graemlins/cool.gif[/img]

[W8lifter2]

April 1

Straight Bar curl 3x15(45)- Warm-up set
Machine Preacher curl 4x8/8/8 (100/80/60)
DB Hammer Curl 4x8(45)
Straight Bar curl 3x8 (95)

Tricep Pressdown 3x8/8/8 (120/100/80)
DB Tricep Extensions 3x8 (35)

I'm a fool...

[soccerchick]

[ QUOTE ]
W8lifter2 said:
I'm a fool...

[/ QUOTE ]

[img]/forum/images/graemlins/confused.gif[/img]

[W8lifter2]

April 2

OY!

Leg Press 1x20(200), 1x12(300), 3x8(405)
SLDL 1x12(135), 4x8(185)
Leg Extensions 1x10(100), 4x8(140)
Leg Curls 1x10(100), 4x8(120)

Standing Calf Raises 5x10(185)+static hold@last rep(10 sec)
Standing Calf Raise (en pointe) 1x40(bwt)

Of course, I get stuck in stop and go traffic on leg day, while driving a stick shift. Felt like a 5.0 magnitude quake in my legs. My next cycle I am emphasizing them, since now I feel like they are waaaaaay behind everywhere else. (see pics) Decent size, no definition. Focus!

[Brad140]

[ QUOTE ]
[b]W8lifter2 said:[/b
Of course, I get stuck in stop and go traffic on leg day, while driving a stick shift. Felt like a 5.0 magnitude quake in my legs.

[/ QUOTE ]

OUCH [img]/forum/images/graemlins/crazy.gif[/img]!That must of sucked killer leg workout though!! [img]/forum/images/graemlins/smile.gif[/img]

[W8lifter2]

April 3- Cardio

Well, not a "cardio" cardio, but I mowed for an hour and tried to up the pace. Not sure how many calories that burns, and it really doesn't matter since i know I got a good sweat up, and was huffin it towards the end. My neighbor (ex-SEAL) wears a 50 lb vest when he mows to get more of a workout, so I may try that. Today is chest day, update later. [img]/forum/images/graemlins/cool.gif[/img]

[W8lifter2]

April 4

BB Bench Press 1x15(135), 1x8(185), 3x6(225)--WEAK!!
DB Incline Press 4x10(45)
Machine Press 2x8(200)-Lower handles
Machine Press 2x9(200)-Upper Handles
Db Fly 4x10(35)

I am soooooo weak, but my left shoulder hurts still on press movements, I have to take them light to avoid major pain. And, I don't think I need more size on my chest, just definition (measured 52" in January). If I could get to 50" and be more cut, that'd be fine too. But that's diet [img]/forum/images/graemlins/smile.gif[/img]

[W8lifter2]

April 5

Lat Pulldown 1x15(160), 4x8(200)
T-Bar Row (underhand) 4x10(95)
SS
DB Shrug 4x10(100)

All I had time for today, as I coached a double header, plus had my son's t-ball games to go to. Plan ahead next week! Or, I'll swap chest and back days to hit my back and ease some of the stress on my left shoulder. Will be nice having more daylight tomorrow too.

[W8lifter2]

April 7

BB Behind neck press 3x20(45)
Rotator/shoulder stretching

BB Upright Row 3x6/8/8 (125/115/95)
DB Arnold Press 4x8(45)
DB Front Raises 3x8(30)
DB Side Raises 3x8(30)
BB Shrugs 4x10(225)

First workout in 3 months I've not had unmanagable shoulder pain in either shoulder!! [img]/forum/images/graemlins/cool.gif[/img][img]/forum/images/graemlins/cool.gif[/img] But I still went light, and will for at least 2 more weeks. Intelligence over ego...