Improving Every Day

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