Updates 5/21 - 5/26

Monday, May 21, 2012 LAF MTL

Quads

Leg Extension: 55x10, 70x10, 85x10

Front Squat: 45x10, 65x10, 95x8, 115x8, 125x6

Sumo DB Squat: 60x10, 85x10, 100x9, 115x10

Split Squat: 90x12, 110x12, 130x12

Leg Press: 180x20x2

Calves: 140x12, 180x10, 210x8, 230x8

Cardio: 30 min on bike

Smith machine split squats and calf raises

LifeFitness leg extension

Hammer Strength leg press machine, sled weight is +118, although I read online that sled weight doesn’t count – not sure about that, but whatever. I just do what I can do at as much weight as I can.

Tuesday, May 22, 2012 LAF ASH

Chest and Triceps

Incline DB Press: 20x12, 25x10, 35x8x3

Bench Press: 55x12, 75x10, 95x8

Push Ups: 14x2, 12x2

Triceps Pressdowns: 40x12, 60x12, 70x10, 80x10

Lying DB Extensions: 10x12, 15x12x2

1 Hand Pressdown: 7.5x12, 10x12

Cardio: HIIT 8x20, core and stretch

1 hand pressdown done on the Freemotion Cable Crossover machine

Pushups are now all on toes – and they were also last workout too.

Incision lines have not been a problem. The area seems to be pretty good. I am still being careful though.

Wednesday, May 23, 2012 LAF ASH

Back and Hamstrings

Lat Pulldown Wide: 60x12, 75x10, 90x8, 105x6, 105x5

Deadlifts: 55x10, 105x8, 145x8, 165x8, 185x6

DB Bench Row: 25x10x3

Seated Row: 30x10x3

Leg Curl: 50x10, 70x10, 75x10, 75x8

Single Leg Curl: 25x12x3

Cardio: no cardio today – legs feel really tired

Seated row – vertical grip

DB bench row – horizontal grip

Nautilus Nitro Leg Curl machine

Thursday, May 24, 2012 EXF

Shoulders and Biceps

Seated Bar Press: 25x12x2, 45x8, 50x8, 55x8, 60x8

Seated Side Lateral: 12x10x3

Front Raise: 5x12, 8x12x2

SS Rear Delt Raise: 10x12, 12x12x2

BB Curl: 25x10, 35x6, 40x6, 45x6

Rope Curl: 35x10, 60x10, 65x10

Concentration Curl: 15x12x2

Cardio: HIIT 8x20

Icarian cable workstation

Seated side lateral was much better form and greater range of motion at 12 lbs.

Friday, May 25, 2012 LAF ASH

Quads

Leg Extension: 65x10, 80x10, 100x10

Front Squat: 55x10, 75x10, 105x8, 115x8, 125x8

Sumo DB Squat: 60x10, 90x10, 105x9, 120x10

Split Squat: 110x12, 130x12, 150x12

Leg Press: 180x20x2

Calves: 150x10, 180x10, 230x10, 250x8

Cardio: 30 min on bike, stretch

Smith machine split squats and calf raises

Saturday, May 26, 2012 OFF

Rest day