pastorgbc
01-12-2010, 10:15 PM
After a few months of rehabbing the torn triceps, I am ready to say that I think it is healed. Maybe not completely as I do get a little tenderness near the elbow on heavier pressing movements, but healed enough to start challenging myself with my workouts.
During the healing, I found myself at times using different strategies to build the triceps back up. Generally, I used lighter weights and more reps, mostly operating in the 10-12 rep range. I also started doing more movements. As I tried to come up with what I thought was the best workout approach, I read up on some traditional workouts, and compared them to what works best for me. All of this info led me to put together a regimen that I will be trying for the next 9 weeks. I call it the "97" workout, based on the principle that I will be targetting two sets of several movements, one for 9 reps, and one for 7 reps. To do this, the sets will have to be just short of failure; i.e., you do not shoot to fail on the 9th or 7th rep, but I know that I would fail on the 10th or 8th rep, respectively. Given that, my accountability to the routine is to keep working with weights that are as heavy as possible for the rep range. I am also only giving myself 1 minute rest time between sets. I am also permitting myself to do a rest-pause on the second set, but only one rest-pause. If I find I have to insert a second rest-pause to get my 7 reps, then I am using too heavy a weight. In my experimentation with this protocol over the last couple of weeks, I have found that the workouts are somewhat exhausting, but fun. I will be using the following split:
Day 1 - Chest and biceps
Day 2 - Back
Day 3 - Legs, shoulders, and triceps
Day 4 - Cardio and abs
Day 5 - Cardio
Day 6 - Chest and biceps
Day 7 - Church and rest
On each subsequent week, I will pick up with the next day in sequence to start the week; i.e., week 2 starts with Back, and I will do Back again on Day 6, week three starts with the Legs segment.
This week, I was unable to workout on Monday, so I am modifying the workout just a little this week, but here is how I have planned the workouts:
Chest/Biceps
Warmup
Flat BB Bench
Unweighted dips (3 sets of 12)
Incline BB Bench
Flat Flyes
Incline Flyes
Weighted Dips
Pec Dec
Back
Warmup
Front lat pulldowns
Pullups
Dead lifts
Tee bar rows
One arm rows
Seated cable rows
Legs, shoulders, Triceps
Squats
Leg presses
Leg curls
DB shoulder press
BB shrugs
Upright rows
Close-grip Bench press
As I said, I modified the workouts this week, so that yesterday I did chest alone. I will do an arm day on Friday, after Back today, and Legs/Shoulders on Thursday. Here is how the Chest workout went yesterday:
Flat BB Bench - 1x9, 235; 1x7, 255
Unweighted dips - 3 sets of 12 (exception movement to help with warming up the tris)
Incline BB Bench - 1x9, 185; 1x7, 205
Flat flyes - 1x9, 60; 1x7, 65
Incline flyes - 1x9, 50; 1x7, 55
Weighted dips - 1x9, 45; 1x7, 55
Pec Dec - 1x9, 220; 1x7, 255
Any comments welcome
Ray
During the healing, I found myself at times using different strategies to build the triceps back up. Generally, I used lighter weights and more reps, mostly operating in the 10-12 rep range. I also started doing more movements. As I tried to come up with what I thought was the best workout approach, I read up on some traditional workouts, and compared them to what works best for me. All of this info led me to put together a regimen that I will be trying for the next 9 weeks. I call it the "97" workout, based on the principle that I will be targetting two sets of several movements, one for 9 reps, and one for 7 reps. To do this, the sets will have to be just short of failure; i.e., you do not shoot to fail on the 9th or 7th rep, but I know that I would fail on the 10th or 8th rep, respectively. Given that, my accountability to the routine is to keep working with weights that are as heavy as possible for the rep range. I am also only giving myself 1 minute rest time between sets. I am also permitting myself to do a rest-pause on the second set, but only one rest-pause. If I find I have to insert a second rest-pause to get my 7 reps, then I am using too heavy a weight. In my experimentation with this protocol over the last couple of weeks, I have found that the workouts are somewhat exhausting, but fun. I will be using the following split:
Day 1 - Chest and biceps
Day 2 - Back
Day 3 - Legs, shoulders, and triceps
Day 4 - Cardio and abs
Day 5 - Cardio
Day 6 - Chest and biceps
Day 7 - Church and rest
On each subsequent week, I will pick up with the next day in sequence to start the week; i.e., week 2 starts with Back, and I will do Back again on Day 6, week three starts with the Legs segment.
This week, I was unable to workout on Monday, so I am modifying the workout just a little this week, but here is how I have planned the workouts:
Chest/Biceps
Warmup
Flat BB Bench
Unweighted dips (3 sets of 12)
Incline BB Bench
Flat Flyes
Incline Flyes
Weighted Dips
Pec Dec
Back
Warmup
Front lat pulldowns
Pullups
Dead lifts
Tee bar rows
One arm rows
Seated cable rows
Legs, shoulders, Triceps
Squats
Leg presses
Leg curls
DB shoulder press
BB shrugs
Upright rows
Close-grip Bench press
As I said, I modified the workouts this week, so that yesterday I did chest alone. I will do an arm day on Friday, after Back today, and Legs/Shoulders on Thursday. Here is how the Chest workout went yesterday:
Flat BB Bench - 1x9, 235; 1x7, 255
Unweighted dips - 3 sets of 12 (exception movement to help with warming up the tris)
Incline BB Bench - 1x9, 185; 1x7, 205
Flat flyes - 1x9, 60; 1x7, 65
Incline flyes - 1x9, 50; 1x7, 55
Weighted dips - 1x9, 45; 1x7, 55
Pec Dec - 1x9, 220; 1x7, 255
Any comments welcome
Ray