Sean26607 fitness journey

[Sean26607]

10/7/14:

9 long days later from post OP recovery, and I was able to hit some machine upper body machine work....I felt like I was going to puke as my endurance really took a beating from the time off...

Wide grip pulldowns:
150lbs x 12 (1 set)
135lbs x 12 (3 sets)
~15-30 second rest periods.

Plate loaded machine flat bench:
(1) 45lb plate/side + 35lbs/side x 15 (1 set)
(1) 45lb plate/side + 45lbs/side x 12 (1 set)
(1) 45lb plate/side + 55lbs/side x 12 (2 sets)
~15-30 second rest periods.

Plate loaded machine incline press:
(1) 45lb plate/side + 25lbs/side x 12 (3 sets)
~15-30 second rest periods

Pec-Dec:
170lbs x 15 (1 set)
170lbs x 12 (3 sets)
~15-39 second rest

Bi-angular seated row:
(1) 45lb plate/side + 25lbs/side x 15 (1 set)
(1) 45lb plate/side + 35lbs/side x 15 (3 sets)
~45 second rest periods

Straight arm pulldowns:
60lbs x 15 (4 sets)
~15 second rest

Seated machine rows:
135lbs x 12- 15 (4 sets)

[Sean26607]

10/8/14:

delts and arms

Side DB lateral raises S/S db lateral partials:
25's x 15 <<< 25's x 15 (1 set)
25's x 15 <<< 25's x 12 (2 sets)
25's x 15 <<< 20's x 12 (1 set)
30 second rest periods

Reverse pec dec. 10 palms facing / 10 palms out / 10 palms up:
90lbs x 10/10/10 (1 set)
70lbs x 10/10/10 (3 sets)

Cable upright rows: one triple dropset of 10 wide / 10 close
120lbs x 10 <<< 120lbs x 10 (1 set)
105lbs x 10 <<< 105lbs x 10 (2 sets)
No rest

Cable curls S/S cable pushdowns:
115lbs x 15 <<< 205lbs x 15 (4 sets)
30 second rest periods

BW dips S/S cross body db curls:
BW x failure (20-50) <<< 35's x 15 (4 sets)
30 second rest periods

[ntroupe]

Good work here boss! Glad you are back at it!

[Sean26607]

Good work here boss! Glad you are back at it!

Thanks, me too! Slowly but surely coming back!

[Sean26607]

10/9/14:

Chest back

Plate loaded HS machine press:

(2) 45lb plates/side x 15 (1 set)
(2) 45lb plates/side + 10lbs/side x 12 (3 sets)
30 second rest periods

HS plate loaded incline press:
(2) 45lb plates/side x 15 (1 set)
(1) 45lb plate/side + 35lbs/side x 12 (1 set)
(1) 45lb plate/side + 25lbs/side x 10 (2 sets)
30 second rest periods

Pec dec:
180lbs x 15 (1 set)
165lbs x 12 (1 set)
150lbs x 12 (2 sets)
30 second rest periods

Lat pull-downs:
165lbs x 12 (4 sets)
30 second rest periods

Straight arm pull-downs:
60lbs x 15 (4 sets)
15 second rest periods

Seated row machine:
195lbs x 15 (4 sets)
30 second rest periods

Seated D-handle rows: (start with palms down and twist into you so palms are up on contraction)
90lbs/side x 15 per side (4 sets)
30 second rest periods

[Sean26607]

10/11/14:

Delts / arms

Side db lateral raises S/S partial db raises:
25's x 15 <<< 20's x 12 (1 set)
25's x 12 <<< 20's x 12 (3 sets)
30 second rest periods

Reverse pec dec: 10 palms down / 10 palms facing / 10 palms up
70lbs x 10/10/10 (4 sets)
30 second rest periods

Upright cable rows: 10 wide / 10 close
105lbs x 10/10 (4 sets)
30 second rest periods

V-bar push downs S/S cable curls:
195lbs x 12 <<< 105lbs x 12 (1 set)
210lbs x 12 <<< 105lbs x 12 (2 sets)
225lbs x 12 <<< 105lbs x 12 (1 set)

Dips S/S db cross hammer curls:
BW x Failure (15-25) <<< 35's x 12 (4 sets)
30 second rest periods


Long day today...got up at 6am to hit the EVOC (emergency vehicle operation course) Got home around 4, spent a few mins with the family, hit the gym, and now I will be going out with my buddy to ride until 7am'ish.

[ScottRoland]

Hows the rehab going?

[Sean26607]

10/14/14:

Long day today. Had an emergency call our to work at 230am, and got back home about 5, and never went back to sleep.
So, 3'ish hours of sleep night before-

Cheat/back

BB incline:
225lbs x 12 (1 set)
225lbs x 10 (3 sets)

Flat machine press:
(2) 45lb plates/side x 10-12 (4 sets)
15 second rest

Pec dec:
170lbs x 10 (4 sets)
15 second rest

Lat pulldowns:
135lbs x 12 (2 sets)
150lbs x 10 (2 sets)

Straight arms pulldowns:
60lbs x 15 (4 sets)
15-30 second rest

Seated machine rows:
150lbs x 12 (1 set)
180lbs x 12 (3 sets)

Seated lat pull ins (forgot the technical term)
50lbs/side x 12 (4 sets)

[Sean26607]

Hows the rehab going?

I have a follow up with the PA on Friday..knee is still a little sore, and I need to be more careful going down stairs as it flares up :-/

[Sean26607]

10/15/14:

Delts / arms

Side db lateral raises S/S with side db partials:
25's x 12 <<< 20's x 12 (4 sets)

Reverse pec dec:
10 palms facing / 10 palms / 10 palms up
90lbs x 10/10/10 (4 sets)

Upright cable rows:
10 wide S/S 10 close
105lbs x 10/10 (2 sets)
90lbs x 10/10 (2 sets)

Cable curls:
105lbs x 12 (4 sets)

Rope pushdowns:
115lbs x 12 (4 sets)

Weighted dips S/S with DB curls:
(1) 45lb plate x 15 <<< 35's x 12 (1 set)
(1) 45lb plate x 12 <<< 35's x 12 (1 set)
(1) 45lb plate x 12 <<<< 35's x 10 (2 sets)

[gregmh]

You are still stronger than me with 1 knee...

[Sean26607]

10/18/14:

Chest back

So, the PA cleared me to start doing some free weight work for the lower body...no squats, or floor deads for 2-3 more weeks...with that being said, I mixed it up a little...

BB incline:
225lbs x 12 (1 set)
245lbs x 10 (1 set)
265lbs x 8 (1 set)
285lbs x 4 (failed) (1 set)

Rack deads:
315lbs x 12 (1 set)
365lbs x 10 (1 set)
385lbs x 8 (1 set)
405lbs x 6 (1 set)
425lbs x 6 (1 set)

Wide grip lat pull downs:
135lbs x 12 (1 set)
150lbs x 10 (1 set)
165lbs x 8 (1 set)
180lbs x 6 (1 set)

Flat db chest press:
125's x 10 (1 set)
125's x 6 (3 sets)

Cable crossovers:
60lbs/side x 10 (4 sets)
-15 second rest

Seated row machine:
180lbs x 12 (1 set)
195lbs x 12 (3 sets)
-30 second rest

Rope cable straight arm pulldowns
60lbs x 15 (4 sets)
-15 second rest

20mins LISS

[Sean26607]

10/19/14:

Delts arms and some legs! (PA cleared me for light leg ext and leg curls)

Side lateral raises with D-Handle:
30lbs/side x 12 (3 sets)
-30 second rest

Reverse pec dec: 10 palms out / 10 palms up / 10 palms down
90lbs x 10/10/10 (3 sets)
-30 second rest

BB upright rows: 10 wide / 10 close
65lbs x 10/10 (1 set)
85lbs x 10/10 (2 sets)
-30 second rest

Cable curls S/S rope pushdowns:
105lbs x 12 <<< 90lbs x 12 (3 sets)

Weighted dips S/S with cross DB hammer curls:
(1) 45lb plate x 12 <<< 35's x 12 (3 sets)

Lying leg curls: 10 wide / 10 close
90lbs x 12 / 12 (4 sets)

Leg ext: 10 wide / 10 close
60lbs x 10/10 (4 sets)

My knee felt a little sore doing these, so I backed down, and just focused on the range of motion.

[ScottRoland]

I don't have to say this because you're a smart dude...but take it easy !

[ntroupe]

Dont over do it man.. I know the weight you are using isn't much but that is still a lot of volume to hit when just coming back from surgery.

[Sean26607]

I'll be careful, I promise...Just felt great to get that range of motion back.

[Sean26607]

10/21/14:

Chest/tris/calves/LISS and some leg work for motion

Dorian dips S/S flat db flys:
3 second negative on dips / 1 second pause at bottom on flys
(1) 45lb plate x 12 <<< 50's x 12 (2 sets)
(1) 45lb plate x 9 (failed) <<< 50's x 12 (1 set)

Incline DB press. 3 second negative
70's x 12 (1 set)
65's x 12 (1 set)
60's x 12 (1 set)

Cable cross overs. 8 slow, 8 fast, 8 partials
60lbs/side x 8/8/8 (1 set)
50lbs/side x 8/8/8 (2 sets)
-minimal rest

Machine incline press:
(2) 45lb plates/side + 25lbs/side x 12 (3 sets)

Incline EZ bar skull crushers. Go down nice and slow
80lbs X 12 (1 set)
80lbs x 10 (1 set)
80lbs x 9 (1 set)

Straight bar press downs S/S reverse press downs:
150lbs x 12 <<< 90lbs x 12 (1 set)
165lbs x 12 <<< 90lbs x 12 (2 sets)

Standing calve raises S/S single calve extenstions:
(1) 45lb plate/side x 40 <<< (2) 45lb plates / x 20/calve (4 sets)
-30 second reset period

Seated calve raisesclose stance)
(1) 45lb plate + 25lbs x 40 (2 sets)
(1) 45lb plate x 40 (2 sets)
-15 second rest period

Seated calve extentsions:
(2) 45lb plates x 20 (4 sets)

Seated leg curls: 10 wide S/S 10 close
105lbs x 10/10 (1 set)
135ls x 10/10 (3 sets)
-15 second rest

Seated leg extension: 10 wide S/S 10 close
40lbs x 10/10 (4 sets)
-15 second rest period

LISS cardio

Leg work felt great. There wasn't any pain in either exercise so I kept it light. My quads were burning towards the end, and the MMC on the leg curls felt great.

[Sean26607]

10/22/14:

Back biceps calves LISS

Weighted rack chins. Slow negative, and 2 second contraction:
1 plate x 12 (3 sets)

Straight arm rope pulldowns:
45lbs x 12 (3 sets)

Pendley BB rows:
135lbs x 12 (1 set)
185lbs x 12 (2 sets)

Rackdeads:
365lbs x 10 (1 set)
385lbs x 8 (1 set)
405lbs x 8 (1 set)

Hoist pulldown machine. Use neutral grip slow negative, 2 second contraction.
2 plates x 10 (3 sets)

Machine rows:
180lbs x 12 (1 set)
195lbs x 12 (2 sets)

Pinwheel DB curls S/S BB curls:
35's x 10 <<< 70lbs x 10 (2 sets)
35's x 10 <<< 70lbs x 8 (1 set)

Wide grip cable curls S/S reverse cable curls:
90lbs x 12 <<< 60lbs x 12 (3 sets)

Standing wide raises S/S close stance calve raises:
BW x 50 <<< BW x 50 (3 sets)

LISS cardio.

[ntroupe]

Maybe someday i will train like this again... Jelly!

[Sean26607]

10/23/14:

Delts

Side db lateral raises. Keep working up until you cannot hit 10-12 and then work your way back down.
15's - 30's and back down. (2 sets)

Reverse pec-dec S/S bent over rear db raises:
90lbs x 12 <<< 15's x 12 (3 sets)

Upright BB row. 10 wide S/S 10 close:
85lbs x 10/10 (3 sets)

Trap raises:21's. 7 front / 7 behind / 7 to the side.
85's x 7/7/7 (1 set)
80's x 7/7/7 (2 sets)

[ScottRoland]

You're a machine !!!

[Sean26607]

10/28/14:

Chest tris calves liss

BB incline:
Do 8 reps. Keep adding weight until you cannot get 8 reps.
185lbs x 8 <<< 195lbs x 8 <<< 205lbs x 8 <<< 215lbs x 6 <<< worked back down.

Incline DB flys S/S DB incline presses using same weights.
50's x 12 <<< 50's x 12 (1 set)
60's x 10 <<< 60's x 6-8 (2 sets)

Pec dec:
165lbs x 12 (1 set)
180lbs x 12 (2 sets)

Lee priest dips with 5 second negative
1 plate x 8 (1 set)
1 plate x failure (5-6) (2 sets)

Rope pressdowns:
105lbs x 12 (3 sets)

Overhead DB tricep ext:
80lbs x 12 (1 set)
90lbs x 15 (2 sets)

Flat BB skull crushers:
90lb EZ bar x 6 (3 sets)

Seated calve raises: keep adding weight until you cannot get 8 reps and work your way back down.
1 plate/side x 8 <<< 1 pps +10lbs x 8 <<<1 pps + 20lbs <<< 1 pps + 30lbs <<< 1 pps + 40lbs x 8 <<< worked back down.

LISS cardio

Had a great time at the Europa this weekend!

Check out the Top Secret Nutrition FB page for pix!

[Sean26607]

10/28/14:

Back biceps

Rope straight arm pulldowns S/S stretchers:
75lbs x 12 <<< 120lbs x 12 (1 set)
90lbs x 12 <<< 120lbs x 12 (2 sets)

Seared rows:
185lbs x 12 (3 sets)

BB row:
185lbs x 10 (1 set)
205lbs x 10 (2 sets)

Rack deads:
365lbs x 8 (1 set)
385lbs x 8 (1 set)
405lbs x 8 (1 set)

Preacher curl machine S/S DB curls:
1 plate + 25lbs x 12 <<< 35's x 12 (1 set)
1 plate + 25lbs x 10 <<< 35's x 10 (1 set)
1 plate + 25lbs x 8 <<< 35's x 8 (1 set)

DB Hammer curls: dropset to failure
35's x 20 <<< 40's x 12 <<< 35's x 10 (1 set)

[Sean26607]

11/1/14:

Back (touch-up) calves liss

Wide grip pull-ups S/S rope straight arm pulldowns:
BW x Failure <<< 75lbs x 12 (4 sets)

Hoist machine pulldowns S/S seated row machine:
2 plates side x 12 <<< 195lbs x 12 (2 sets)
2 pps x 12 <<< 180lbs x 12 (2 sets)

Seated single arm rows. Use D-handle. Start with palms down and twist into you with palms facing up. Hold for 2 second contraction.
60lbs x 12/side (4 sets)

Standing calve raises. 3 sets - no rest.
100 wide <<< 100 shoulder width <<< 100 close.

LISS cardio

* all sets were around 30 seconds or so *

Halloween party tonight...should be fun, despite the fact I hate dressing up.

[koweanguy]

Geez, twice as many reps on 4 plate Rack Pulls than I can do Crazy lifts..

[Sean26607]

11/2/14:

Delts traps hammies/leg ext LISS cardio

Standing side DB lateral raises S/S seated DB OHP presses:
30's x 12 <<< 80's x 12 (1 set)
30's x 12 <<< 70's x 12 (2 sets)

Reverse pec dec: 10 palms facing / 10 palms up / 10 palms down:
65lbs x 10/10/10 (3 sets)

Cable upright row: One triple dropset.
105lbs x 12 <<< 90lbs x 12 <<< 75lbs x 12 (1 set)

Behind the back smith shrugs:
225lbs x 20 (3 sets)

Lying leg curls: 10 wide S/S 10 close.
90lbs x 10 <<< 90lbs x 10 (4 sets)

Leg ext. 10 wide S/S 10 close.
40lbs <<< 40lbs (1 set)
50lbs <<< 50lbs (1 set)
60lbs <<< 60lbs (1 set)
70lbs <<< 70lbs (1 set)
* any higher than 70lbs felt uncomfortable so I stopped there *

LISS cardio

-macro increased: add 40g of additional carbs to intra shake.

[Sean26607]

11/4/14:

Chest tris calves LISS cardio

The gym was busier than usual, so I had to jump around quite a bit.

Smith machine incline presses. Do 6-12 of top half, drop the weight and do 8-12 full reps.

225lbs x 12 <<< 205lbs x 12 (1 set)
225lbs x 10 <<< 205lbs x 10 (2 sets)

Pressdowns. One triple dropset. 12-15
90lbs x 15 <<< 75lbs x 15 <<< 60lbs x 15 (1 set)

Db bench press. 6-10
115's x 10 (1 set)
130's x 6-8 (2 sets)

Weighted dips:
1 plate x 12 (3 sets)

Pec dec: 8 slow, 8 fast, 8 partials
180lbs x 8/8/8 (1 set)
165lbs x 8/8/8 (1 set)
150lbs x 8/8/8 (1 set)

Machine presses 1.5: halfway up - pause. All the way down- Pause. 3/4 up- Pause. 6-10
225lbs x 10 (1 set)
205lbs x 8 (1 set)
205lbs x 6 (1 set)

Close grip bench press: 2 second contraction at top. Go to failure
135lbs x 12 (1 set)
155lbs x 10 (2 sets)

Standing calve raises:
BW x 100 wide / 100 shoulder width / 100 close stance.

LISS cardio.

[Sean26607]

11/5/14:

Back biceps

Wide grip pull-ups S/S with wide grip pulldowns. Both to failure.
BW x 10-12 <<< 150lbs x 10-12 (3 sets)

Meadow rows:
1 plate + 20lbs x 12/arm (1 set)
1 plate + 30lbs x 12/arm (2 sets)

Underhand pulldowns using D-Handles
95lbs x 12/arm (1 set)
110lbs x 12/arm (2 sets)

Rack deads: add 20lbs a set until you cannot get more than 5
315lbs x 5 (1 set)
335lbs x 5 (1 set)
355lbs x 5 (1 set)
375lbs x 5 (1 set)
395lbs x 5 (1 set)
415lbs x 5 (1 set)

Hyperextensions. - Go to failure
25lb plate x 20-25 (3 sets)

Wide grip BB S/S close grip BB curls:
70lbs x 8<<< 70lbs x 8 (3 sets)

Cable grip curls. 8 triple dropsets
135lbs x 8 <<< 120lbs x 8 <<< 105lbs x 8 <<< 90lbs x 8 <<< 75lbs x 8 <<< 60lbs x 8 <<< 45lbs x 8 <<< 30lbs x 8 (1 set)

[Sean26607]

11/8/14:

Touch up back / calves / light leg work / LISS cardio.

Straight arm rope pulldowns S/S wide grip pull-ups:
75lbs x 15 <<< BW x 10 (1 set)
90lbs x 15 <<< BW x 8-10 (3 sets)

Seated lat pull-in machine (No clue of the official name) 2 sets overhand grip, 2 sets underhand grip. 2 sec contraction on all sets.
50lbs/side x 10 overhand / underhand (4 sets)

Seated machine rows. Use close grip with 2 second contractions.
165lbs x 10 (4 sets)

Seated calve raises. Dropsets
Started with 1 plate + 30lbs/side. 15 reps each dropset. (5 sets)

Leg ext:
40lbs x 10 (1 set)
50lbs x 10 (1 set)
60lbs x 10 (1 set)

Seated leg curls:
180lbs x 12 (4 sets)

Single leg curl machine:
20lbs/side x 15 (4 sets)

LISS cardio.

[Sean26607]

11/9/14:

Delts traps calves LISS

Smith machine overhead press S/S side db lateral raises:
185lbs x 12 <<< 25's x 12 (3 sets)

Standing rope face pulls S/S bent over rear db raises:
75lbs x 15 <<< 20's x 15 (3 sets)

DBs shrugs. Pull high and hold.
90's x 20 (3 sets)

Standing calve raises:
BW x 100 wide / 100 shoulder width / 100 close stance.

LISS cardio.

I was going to add some upright rows to this, but my left shoulder area wasn't feeling right for some reason....actually, the last few weeks it'll act up just a tiny bit..

All sets were no more than 60 seconds rest.