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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
Cannonball private msg quote post Address this user
How did surgery go?
Post 188 • IP   flag post
eknight private msg quote post Address this user
Weren't able to do it laproscopically as planned, so they went in through the old incision line, got me straight and discharged me 3 days later. The first week was moderately painful, but tolerable. Now I'm just playing the waiting game to be able to train again. Thanks for asking! -3X
Post 189 • IP   flag post
Cannonball private msg quote post Address this user
Nice!
Post 190 • IP   flag post
eknight private msg quote post Address this user
6/24/17


Was cleared by MD on Wednesday, but enjoyed some daddy-daughter time before getting back in.

Lower warm up.
Squats: bar x 45/95x15/115x5/135x5/155x5
Plate loaded leg press: 135x20/225x8/315x8/405x8
DB split squats: 4x25x8 each side
Seated leg curls: 70x15/80x8/2x90x8
Calf raise machine: 3x225x15

Ab work:

Swiss ball RKC planks 3x30 seconds
Swiss ball crunches: 3x15
Pallof presses: 3x10x30 pounds each side




-3X
Post 191 • IP   flag post
eknight private msg quote post Address this user
6/25/17

Upper warm-up.
Bench press: bar x5/95x5/135x5/165x5/185x6 all paused reps. Having to bench with my feet on the bench, which feels weird and unstable, but my mid-section won't quite let me comfortably bench normal yet.
Cable rows: 80x15/2x95x10
Seated DB OHP from scaption plane: 25x10/3x45x8
Wide-grip lat pulls: 90x8/120x8/2x140x8
Superset:
1a.Fat Gripz DB 21's (curls, hammer curls, reverse curls, 7 reps each) 15 pound DBs
1b. Cable pressdowns: 30x21 reps

^^4 rounds of the above

Reverse flyes: 30x15/45x15/45x12
Lateral delt raises: 1 1/2 reps- 2x10x10

Never thought 185 would be my heaviest working set on the bench. Humbling experience, but feels good to be back at it again.

"Every battle is won before it's ever fought." -Sun Tzu

-3X
Post 192 • IP   flag post
wannabemuscular private msg quote post Address this user
Missed your update yesterday. Welcome back to the grind!

You switched to Batman now?
Post 193 • IP   flag post
eknight private msg quote post Address this user
Consider it an embracing of my darker side. -3X
Post 194 • IP   flag post
eknight private msg quote post Address this user
6/27/17:

Lower warm-up
Deadlifts: bar x 10/135x5/155x5/185x10
Plate dead + 2 second paused shrug: 4x45#plate x 10
Leg curls: 70x10/3x80x8
Hack squat: 90x10, 5 second pause at bottom
Calf press on hack squat machine: 3x90x15

Ab work:

Swiss ball RKC planks 3x30 seconds
Swiss ball crunches: 3x15
Pallof presses: 3x10x30 pounds each side

Deads felt better than I thought. Got a little residual pain near my incision line, but overall, it was tolerable. -3X
Post 195 • IP   flag post
eknight private msg quote post Address this user
6/29/30

Upper warm-up
Seated DB OHP from scaption plane: 3x50x6
Close-grip lat pulls: 100x8/140x6/160x6
DB bench press, feet up: 55x8/3x70x8

Superset:
1a. Lateral delt raises: 10x10
1b. Bent over lateral raises: 10x10
1c. Bent over Y raises: 5x10

^^4 rounds of the above

Superset:
2a.Fat Gripz DB curls x8, then hammer curls x7, 20 pound DBs
2b. Cable pressdowns: 35x15 reps

^^4 rounds of the above




-3X
Post 196 • IP   flag post
eknight private msg quote post Address this user
7/3/17:

Lower warm up.
Squats: bar x 45/95x10/135x3/18x3/205x6



^^final set felt not too bad. No extreme compression on my abdominals, and left a few reps in the tank just for safety. Plate loaded leg press: 225x8/315x8/405x8/495x8
DB split squats: 4x25x8 each side
Seated leg curls: 70x15/80x8/2x90x8
Calf raise machine: 3x225x15

Ab work:

Swiss ball RKC planks 3x30 seconds
Swiss ball crunches: 3x15
Pallof presses: 3x10x30 pounds each side

-3X
Post 197 • IP   flag post
eknight private msg quote post Address this user
7/4/17

Upper warm-up.
Bench press: bar x5/95x5/135x5/165x3/185x3/205x4
Cable rows: 95x10/2x105x10
Seated DB OHP from scaption plane: 25x10/3x45x8
Wide-grip lat pulls: 120x8/140x8/160x8/160x6

Superset:
1a.Fat Gripz DB 21's (curls, hammer curls, reverse curls, 7 reps each) 15 pound DBs
1b. Cable pressdowns: 30x21 reps

^^4 rounds of the above

Reverse flyes: 30x15/45x15/45x12
Lateral delt raises: 1 1/2 reps- 2x10x10

-3X
Post 198 • IP   flag post
eknight private msg quote post Address this user
I am the king of not updating lol. Running a modified U/L that allows me to squat, bench, and dead twice a week, plus accessories. Heaviest squat this week was 200 for sets of 5; bench was 185 for sets of 3; deads, 205 for sets of 4. Had mucho left in the tank at the end of all of these, but since I'm 10 weeks post-op at this point, I wanted to have a starting point that would allow me to progress pain free.

This is an off-week, but will be back Saturday with a S/B/D day. -3X
Post 199 • IP   flag post
eknight private msg quote post Address this user
7/22/17:

Squats: bar x5/135x5/3x175x9
Bench: bar x5/135x5/3x165x9
Deads: bar x5/135x5/2x185x7

Trap tri-set 3x15 each:
Plate shrugs (45)
45 degree plate shrugs (25)
45 degree Y flyes.

All compound lifts had 3-4 RIR. Happy with progress. -3X
Post 200 • IP   flag post
eknight private msg quote post Address this user
7/23/17:

Machine incline press: 60x15/80x10/100x10
WGLP: 120x12/140x10/160x8
Standing single-arm cable pull down: 25x10/35x10/45x8

Tri-set:
a) incline DB raise
b) side lateral raises
c) OHP from scaption plane

1 minute each, 10 lb DBs. 2 sets

DB curls: 20x15/25x10/30x8
Cable curls: 20 pounds x30/15/15/15 30 seconds rest between sets

Triceps pushdown: 30x12/35x10/40x10/45x10/3x50x10

-3X
Post 201 • IP   flag post
eknight private msg quote post Address this user
7/27/17:

Squats: bar x 5/135x5/185x3/3x200x5/200x10

Rest of the day was quad and ham accessory work, plus calves and abs. Still pain-free after my AMRAP set. Deads, bench and upper accessories tomorrow. -3X
Post 202 • IP   flag post
eknight private msg quote post Address this user
7/27/17:

Deads: 135x5/185x3/3x205x4/205x9
Bench: bar x 5/135x5/3x185x5/185x10

Rest of the day was upper accessories. -3X
Post 203 • IP   flag post
wannabemuscular private msg quote post Address this user
Good to see you're back with some consistency. I hope things hold together well for you. Slow and steady ... old man pace
Post 204 • IP   flag post
jordzmetcalfe private msg quote post Address this user
killing it for 12 weeks post surgery mate, good to see you back in there.
Nice work
Post 205 • IP   flag post
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