After my Monday leg workout, my left leg was really tight and sore, but starting mid-day on Tuesday it’s been feeling better and better. My Tuesday chest workout with Jerry Hermanto was the best I’ve had since the injury (July 14th). I was able to really push myself at the end of my sets and not worry about hurting the hamstring.
Bench Press 7 sets 8-12 reps
Incline Press 4 sets 8-10 reps with a drop set on the 4th set
Pec Fly machine 4 sets 8-12 reps
Cable curls (just throwing in a little extra bicep work) 4 sets 12-15 reps
On Thursday my back workout was the best one I’ve had in months. It feels really good to be able to do a deadlift movement again, and to be able to do seated cable rows, which is one of my favorite back exercises.
Partial deadlift 8 sets 15-20 reps I took my time go up. I was able to do 185 lbs for 15 reps on my heaviest set.
Lat Pulldowns 6 sets 10-12 reps’
Seated Cable Row 4 sets 10-12 reps
Free Motion High Row 4 sets 8-10 reps
Lt. leg only seated leg curl 3 sets 15 reps
Lt. leg only leg ext 3 sets 15 reps
Today Brenda Mikalajunas met me for a shoulder and arm workout. She’s looking really good and will be competing again November 3rd.
Seated DB Press 5 sets 10-12 reps
Lateral Raise 4 sets 12 reps
Rear Delt machine flyes 4 sets 12-15 reps
Seated DB Curls 5 sets 6-10 reps
Cable Curls 4 sets 7-10 reps
Pressdowns 5 sets 10-12 reps
Skull crushers 4 sets 10-12 reps
Dips 3 sets 25 reps, 18 reps, and 20 reps