Journal after injury

[Karl]

Well i keep a journal in a note book thought i would put something up here. Well i posted before about my long driving trip then the lower back spasms and finally the chiropracter i am back to the gym after 3 weeks off. Pretty much wrote the first week testing the waters so to speak. This is the 2nd week

Saturday: chest and triceps
Incline press: 230X6 240X4
DB Flat Press: 95X8 100X6
Incline Fly: 60X10 65X8
Pushups til failure about 50
Close Grip Bench: 185X6 195X4
Scull Crushers: 115X10 125X8
1 arm push down: 90X10 100X10
Chest was strong, triceps didn't go all that well seems they were affected by the time off.
Sunday: back and biceps:
Pullup: BW+15lbsX12
Plate Loaded Pull down: 3P+25 each sideX10 3P+30 each sideX10
Rev grip T-Bar row: 4P+25X6 4P+35X6
Pull over Machine: 150X10 160X10
Hypoerextension: BW+25 2 sets 30
Back felt strong was surprised by results
Monday: Cardio abs
Ran 2 miles on tread mill 6.5mph 1 incline did abs
Tuesday: Shoulders and traps
Seated Lateral raises: 40X10 45X10
Military Press smith machine: 230X6 240X4
Read Delt raises:40X10 45X10
Shrug with BB: 405X10 465X10
Shrug behind back: 275X10 285X8
Good workout felt strong no low back pain
Wednesday: Legs
Squat: 385X6 395X4
Deadlift: 2 sets 385X6
Leg extensions: 2 sets 300X10
Legs curls: 2 sets 150X10
Hip Abductor: 2 sets 140X10
Went well wasn't to far off on weights(no low back pain)
Thursday: cardio abs and calves
20 mins on stair master
abs
calf raises power sled: 6P each sideX20 7P each sideX20
Front calf with dumbell: 90X20 95X20
All in all 2nd week went well wasn't to far off on weights, other than being sore as hell all is good low back feels good. Biggest problem was finding my form took several warmup sets to get in the groove.
week 3 starting today
Saturday: chest and triceps
Bench Press: 265X6 275X5
Incline DB press: 90X8 95X6
Flat Fly: 60X10 65X10
Weighted dips: BW+15X10 BW+25X9
Scull crusher with EZ bar: 115X10 125X9
Pushdowns: 2 sets 120X10

This week started off not feeling as strong as 2nd week, endurance wasn't as good.

[Karl]

7/27/03 Back and Biceps
Feeling tired this morning, damn dog kept me up all night howling.

Back:
Pullups: BW + 15lbs X 15
Pulldowns lat machine: 330X10 335X9
Bent BB Rows: 300X6 310X5
1 Arm Rows: 135X10 145X10
For getting up not feeling good workout was very good, wieghts are back to where they should be
Biceps:
S-Bar curl: 110X10 120X10
Preacher Curl: 105X10 115X9
Hammer Curl: 50X10 55X10
Biceps also felt strong for a change

[Karl]

Cardio Day :
30 Mins on treadmill 7mph 1 incline
Abs
weight today 238lbs

[DaRkAnGel]

Originally Posted by Karl

Cardio Day :
30 Mins on treadmill 7mph 1 incline
Abs
weight today 238lbs

I wish i could run that much i have a hard time doing that at 5 the whole time.

[Karl]

Well when i first started on the treadmill it was a chore. Then i thought instread of trying to get it all at once, i would try to add 1 minute each time i would run. Eventually it will get there.

[Karl]

7/29/03
Shoulder, Traps, and Neck

Bad day at work so pissed and ready to lift.

Lateral Raises(mach): 150X10 160X9
DB Military Press: 95X8 100X7
Rear Delt on Pec Deck: 150X10 160X10
BB Shrug: 485X10 500X9
Rev BB Shrug: 295X10 305X10
Did some neck work

Good strong workout

[Karl]

7/30/03 Legs

Got little sleep last night kept getting paged, for problems in the PACRIM, PC/Server work sucks.

Legs Press: 30PX6 2 sets
SLDL: 295X10 305X10
Extensions: 310X10 320X9
Leg Curls: 170X10 180X10
Hip Abductor: 140X10 150X10

Work out was OK, am very tierd

[Karl]

7/31/03 Cardio-Abs-Calves

Weight today 240Lbs gained 2 lbs somehow

30 Min on StairMaster

tried new ab routine, abs got hit hard

Calve Raises Leg Press 12P20 14PX20
Front Calf with DB 90X20 95X20

Good workout today

[Karl]

My day off will probably mow the lawn if it doesn't rain woohoo

[Karl]

8/2/03 Chest and Triceps

Chest:
Incline BB Press: 230X7+1 force 240X5+1 force
DB Press: 95X8 100X7+1 Force
Incline Fly: 60X10 65X9+1 Force

Triceps:
CGB: 195X6 205X5+1 Force
Tri Extensions (SB): 115X10 125X9+1 Force
1 Arm Pushdown: 80X10 90X9+1 Force

all in all good workout, some pain in my right shoulder, but thats nothing new.

[MonStar]

Damn Karl, you have some nice strength man! Didnt even notice your journal until today. Really going to be keeping up with it from now on. Didnt realize youre pressing 30 plates on the leg press and all that. Keep up the hard work man, extremely impressive strength!

[Karl]

Thanks Monstar, still wish i could squat and deadlift more in your neighborhood

[Karl]

8/3/03 Back and Biceps

Got up feeling bad, rain stirred up something alergies kicking in.

Back:
Pullups Bw+20X15
Plate loaded Adavance Pulldown: 6P+60lbsX10 6P+70lbsX10
Bent Rows: 305X6 315X5
1 Arm Row(using T-bar paltform):3P+15X8 3P+25X7
hyperextension: bw+35 2sets 20
Biceps:
Striaght bar curl: 110X10 120X9
DB Preacher Curl: 45X10 50X9+1 forced
Concentration curl: 50X10 55X10

Good workout, once i go to the gym, the alergies got better

[Karl]

8/4/03 Cardio Abs

30 mins on treadmill 6.5mph 1 incline
abs

Felt good today

[Karl]

8/5/03 Shoulders and Traps

Feeling little tired today, but still pretty good

DB Lateral Raises: 45X10 45X10
BB Military Press: 185X10 205X6 215X4
DB rear lat raise: 45X10 50X10

Upright Row: 175X10 185X9
Shrug(3sec pause at top) 465X10 485X10

Did some neck work

Was a pretty good workout think i have tendonitis in my right shoulder, takes a few sets for it to loosen up