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Back from the Dead Log18471

Cannonball private msg quote post Address this user
Seems alot of stuff is working, nice! Doing alot more to cover the whole body than the average athlete despite the injuries.
Post 176 • IP   flag post
EagleRare10 private msg quote post Address this user
After seeing you link/reference the Defranco page through several threads, I checked out his blog. The multi-set single muscle group shocker type routines are killer. He's earned a fan thanks to you!
Post 177 • IP   flag post
eknight private msg quote post Address this user
3/27/17

Band pull-aparts: 100 total reps

Barbell bench press: 135x15/185x8/225x4x2/205x8

Pec Deck: 4x60x8

Superset:
Close grip lat pulls: 2x70x18/2x85x15
face pulls: 4x40x20

DeFranco shoulder shocker 3.0 (rear delt flye; 1 1/2 rep DB lateral raise; Cuban press; Front plate raise) 2x7 reps each exercise. 10 lb DBs/25 lb plate



Machine preacher curls: 60x15/single arm 3x25x10

Band triceps pushdowns: 50 total reps

Done. -3X
Post 178 • IP   flag post
eknight private msg quote post Address this user
3/28/17

Lower warm-up
Tri-set:
Toe risers (dorsiflexion) x15
TKE's x15
Straight leg heel raises from quadruped x 10 each leg

2 rounds of the above 1 min rest between

Squats: 135x10/225x8/275x8/325x6/295x8
Single leg leg press: 80x15/100x12/120x8
Swiss ball hip thrusts + hamstring curl: 4x10
Leg press calf raises: 3x315x12/10/10


Cable crunches: 3x95x10
Swiss Ball crunches 3x10
Planks: 3x1:00

Done. -3X
Post 179 • IP   flag post
eknight private msg quote post Address this user
3/30/17

Upper warm-up
Tri-set:
DB lateral raise 15 lbs x 6 reps, 3" pause, 3" eccentric
Cuban press 15 lbs x 10 reps
Single-arm DB shrugs 55/60 lbs x 10 rep
^^ 2 rounds of the above

Supine Med-ball throws: 14 pound ball x5 reps x7 sets

Superset:
Wide-grip chins: 4x8
Lat pulldowns: 4x75x20

Superset:
Pec deck: 3x85x10
Reverse flyes: 3x55x18

Push-ups, AMRAP in 4' from 5lb DBs 83 total reps.

Done. -3X
Post 180 • IP   flag post


eknight private msg quote post Address this user
4/1/17

Lower warm-up
Tri-set:
Toe risers (dorsiflexion) x15
TKE's x15
Straight leg heel raises from quadruped x 10 each leg

2 rounds of the above 1 min rest between rounds

Box jumps: 5x36"x5
Speed squats: 4x135x3
Body weight on barbell squats: 165x27
Swiss ball HS curls: 3x10
Farmer's walk: 3x50 lb DBs x 500 feet
Cable crunches and Swiss ball crunches: 3 sets each
Planks: 2x1:00

Treadmill 45 mins

Done. -3X
Post 181 • IP   flag post
eknight private msg quote post Address this user
Deload week

Monday:
Nuetral grip DB press: 4x50x10
Band pull-aparts: 4x20
Original shoulder shocker (DB front raise/DB lateral raise/Cuban press): 2x10x10 each

Band triceps pressdowns: 100 total reps
Band biceps curls: 100 total reps

Done. -3X
Post 182 • IP   flag post
eknight private msg quote post Address this user
Deload week

Wednesday:
Superset: Goblet squats 3x50x10/Band pull-aparts 3x20/Calf stretch 3x1 min each leg

Superset: Side lunge 3x15 each side/push-ups 3x10/ hip flexor stretch 3x30" each side

Hip thrusts between benches 3x15

Done.

Sooooooo....little bit of bad news. I have an abdominal hernia. It's a complication from the accident last year. Surgery to repair it scheduled for May 8, then a month off of the gym. Another opportunity to stay strong! -3X
Post 183 • IP   flag post
NorIda private msg quote post Address this user
Quote:
Originally Posted by eknight
Surgery to repair it scheduled for May 8, then a month off of the gym. Another opportunity to get strong(er) than fk! -3X


Fixed

Also, and I know you know this, a month off from a lifetime of lifting ain't no thang but a chicken wing.
Post 184 • IP   flag post
eknight private msg quote post Address this user
@NorIda thanks brother!

4/10/17:

Usual upper warm-up

Single arm incline DB giant set. 35x12/11/10/9/8 each side
TRX push-ups 4x10

Superset: close grip cable rows: 4x97.5x12/12/10/10
YWT iso-holds 12 seconds each position x4

Superset: iso-lateral DB lateral raises 4x10x10
Incline DB curls: 4x20x10

Done. -3X
Post 185 • IP   flag post
eknight private msg quote post Address this user
4/11/17:

Lower warm-up
Tri-set:
Toe risers (dorsiflexion) x15
TKE's x15
Straight leg heel raises from quadruped x 10 each leg

Modifying leg days until post-surgery. Everything is slow and paused.

Leg press machine: 170x15/210x12/250x10/290x10/330x7/290x12
Single leg press: 4x140x8
Seated leg curl: 70x15/3x80x8
Calf press: 150x15/190x12/210x8

Done. -3X
Post 186 • IP   flag post
eknight private msg quote post Address this user
4/13/17

Upper warm-up
Tri-set:
DB lateral raise 15 lbs x 6 reps, 3" pause, 3" eccentric
Cuban press 15 lbs x 8 reps
Single-arm DB shrugs 45 lbs x 12 rep
^^ 2 rounds of the above

Incline DB press, 6" eccentric 3x40x6
Incline DB press 50 reps AFAP- 25# DB 1:21

Superset:
CGLP 90x12/110x10/130x10/150x10
Band face pull + ER 4x10

Superset:
One and a half rep lateral raises: 4x10x10
Cable shrugs: 4x80x10

Superset:
Empty barbell curl 30# 4x30/25/25/20
Triceps band push-downs 4x30/25/25/20

Done. -3X
Post 187 • IP   flag post
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