Last week I started the week with fantastic workouts on Monday and Tuesday. By Wednesday my body was freakin’ sore and I really needed that day off. Thursday I was still extremely sore and was worried about how my back workout would go. My legs, both quads and hams, were still very sore from the monday leg workout but I decided to go ahead and start with my partial deadlifts. The weights were feeling very heavy. When I did my 3rd set (315 lbs) I barely got my 15 reps. I went to 365 lbs on the next set to see how many I could do. Again, I just barely got 15 reps. I was surprised. Not to wimp out, I put 405 lbs on the bar for my final set….just for grins. I was hoping for 8 reps (I did 13 a couple weeks ago). The weight was so heavy!!! I got to 6 and thought ” I can do eight”. I got to eight and thought, “I can do a couple more”. I got to 10 and thought, “12 would be nice”. I got to 12 and thought, “Ok, I gotta do one more to tie my post-injury record”. I got to 13 and thought, “what the hell! I might as well do 2 more!”. I did!!! Of course the rest of my back workout suffered a bit from that grueling last set of deadlifts, but I was pretty proud of myself…..and, so sore the next morning! Then, low and behold, my shoulder workout went extremely well. And, when I got to arms, I was stronger than ever and had the best bicep and tricep workout to date!
Boy, was I sore over the weekend! My body felt like it needed a light week and with Brenda gone on a cruise this week I figured it would be a good time to back off the training intensity a bit. So this morning my buddy, Jerry Hermanto, calls and asks if I’m working legs today and at what time. We met up for legs and the easy week fell to the wayside. I went up 20 lbs on my heaviest squat since my injury and did 6 solid reps with 295 lbs. Then knocked out 14 deep reps with 225lbs. Doing the squats first made the leg presses extremely difficult! I was still able to work up to 720 lbs for 20 reps, but my legs were fried!!! I almost fell down a couple of times after that set, but remained upright long enough to reach the leg curl and leg extention machines. It was by far the best leg workout in my comeback!!!
Last Thursday Back
Partial Deadlifts 5 sets 15 reps
Lat Pulldowns 4 sets 8-12 reps
Seated cable Row 4 sets 10-12 reps
High Pulley Row 4 sets 10-12 reps
Friday Shoulders and Arms
Seated DB Press 8 sets 8-12 reps
Lateral Raises 4 sets 10-12 reps
Rear delt flyes 4 sets 15 reps
Standing DB Tri Ext 5 sets 8-15 reps
Pressdowns 4 sets 12-15 reps
Standing DB Curls 4sets 6-15 reps
Cable Curls 4 sets 8-10 reps
Squats 7 sets 6-14 reps
Leg Press 6 sets 20 reps
Lying leg curls 4 sets 9-15 reps
Seated Leg Curls 4 sets 10-12 reps
Leg Extensions 4 sets 10-15 reps
Donkey Calf Raise 6 sets 10-15 reps
And my sister, Tena, just called to tell me that my Brother, Dan, and his wife, Melissa, are at the hospital and will have their first child (a boy) either tomorrow or Wednesday!
Now I’m going to go limp my tired ass home.