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  1. #4531
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,874
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    Saturday Sep 10, 2016 - Legs

    All this week I've only got 6 hours of sleep. I took this week of to do personal outdoor projects. This morning, I put on a sleep mask after the 6 hours and it took nearly an hour but slept another 3 hours at least. Felt drowsy even with 2 servings of pre workout. But here it goes.


    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    14,13,11 x 70
    Seated Leg Curl
    12,10,10 x 145


    QUADRICEPS - CALVES - SUPERSETS
    -----
    Leg Extension
    12,13,11.,11 X 115 (plate load)
    Seated Calf
    19,16,15,17 X 130 (plate load)

    Leg Press -- SKIPPED
    15,14,13,12,10 x 530
    Leg Press Calf
    16,15,13,13,11 x 530

    Actually still somewhat sore in legs/calves skipped the last superset session. Back to projects.
    --------------------------------------------------------------
    Available as a rep
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  2. #4532
    Infinite Goals kconnell's Avatar
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Sunday Sep 11, 2016 - Back and Biceps

    BACK

    Dumbbell Incline Bench Rows
    12,12,11 x 70 - Make the back squeeze

    Lat Pulldown
    10,10,8 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    17,15,13,11 x 40

    Cable E-Z Curl
    11,11,10,9 X 80 - Double Pulley w/ Fat Gripz

    Hanging Leg Raises - SKIPPED
    3 sets

    Planks
    90 secs
    --------------------------------------------------------------
    Available as a rep
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  3. #4533
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday Sep 13, 2016 - Triceps & Delts


    TRICEPS
    Low Cable Rope Tricep Extension
    17,14,12 x 100 - Double pulley

    Rope Pushdowns -
    14,14,12 x 125 - close-grip

    CHEST - SKIPPED
    Incline DB Press
    9,7 X 50

    SHOULDERS
    Face Pulls - Spread rope at contraction
    17,15,13,13 x 125

    Lateral Raise
    11,10,9 x 30

    Face-Down on Bench Rear Lateral Raise
    10,10 x 30

    Planks
    90 seconds
    --------------------------------------------------------------
    Available as a rep
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  4. #4534
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Saturday Sep 17, 2016 - Legs

    Nearly a whole week off. Had some aches, etc that I hope are better. Back at it.


    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    12,11,10 x 70
    Seated Leg Curl
    11,11,10 x 145


    QUADRICEPS - CALVES - SUPERSETS
    -----
    Leg Extension
    12,12,11.,11 X 115 (plate load)
    Seated Calf
    18,16,15,16 X 130 (plate load)

    Leg Press
    12,12,12,10 x 530
    Leg Press Calf
    14,12,13,11 x 530
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #4535
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Sunday Sep 18, 2016 - Back and Biceps

    BACK

    SetaedRows
    11,11,9 x 135

    Lat Pulldown
    10,10,9 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    17,14,13,12 x 40

    Cable E-Z Curl
    11,11,10,9 X 80 - Double Pulley w/ Fat Gripz

    Planks
    120 secs
    --------------------------------------------------------------
    Available as a rep
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  6. #4536
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 75
    Posts: 12,410
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    Nice work..How does it feel to be back?
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  7. #4537
    Infinite Goals kconnell's Avatar
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Originally Posted by lonniej View Post
    Nice work..How does it feel to be back?
    Actually I don't know if I took enough time off. Sore in forearms mostly but due primarily to construction projects I've been doing. Mostly done now.
    --------------------------------------------------------------
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  8. #4538
    Infinite Goals kconnell's Avatar
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Tuesday Sep 20, 2016 - Triceps & Delts


    TRICEPS
    Low Cable Rope Tricep Extension
    17,14,12 x 100 - Double pulley

    Rope Pushdowns -
    14,13,12 x 125 - close-grip

    CHEST - SKIPPED
    Incline DB Press
    9,7 X 50

    SHOULDERS
    Face Pulls - Spread rope at contraction
    17,14,13,12 x 125

    Lateral Raise
    11,9,9 x 30

    Face-Down on Bench Rear Lateral Raise
    10,10 x 30

    Planks
    90 seconds
    --------------------------------------------------------------
    Available as a rep
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  9. #4539
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Thursrday Sep 22, 2016 - Legs

    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    13,11,10 x 70
    Seated Leg Curl
    13,11,10 x 145


    QUADRICEPS - CALVES - SUPERSETS
    -----
    Leg Extension
    12,12,11.,10 X 115 (plate load)
    Seated Calf
    18,16,15,14 X 130 (plate load)

    Leg Press
    12,12,12 x 530
    Leg Press Calf
    14,12,13 x 530
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  10. #4540
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 75
    Posts: 12,410
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    Apologize for not getting around to your log very often..Just been getting caught up in a lotta stuff!

    Outstanding work as always...How are your arms doing?
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
    Reply With Quote

  11. #4541
    Infinite Goals kconnell's Avatar
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Originally Posted by lonniej View Post
    Apologize for not getting around to your log very often..Just been getting caught up in a lotta stuff!

    Outstanding work as always...How are your arms doing?
    Thanks. I'm working them today. Also will be digging a little to finish the underground power conduit. I'm not going to be doing any direct forearm work until after thanksgiving though. Doing self-massage on them. Flexors. They cramp up, especially when the forearm is less than 90 degrees from the humerus. I believe it is primarily the middle two fingers (their flexors).
    Last edited by kconnell; 09-24-2016 at 05:40 AM.
    --------------------------------------------------------------
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  12. #4542
    Infinite Goals kconnell's Avatar
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Friday Sep 23, 2016 - Back and Biceps

    BACK

    SetaedRows
    12,11,9 x 135

    Lat Pulldown
    10,9,9 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    17,14,13,12 x 40

    Cable E-Z Curl
    11,11,10,9 X 80 - Double Pulley w/ Fat Gripz

    Planks
    135 secs

    Aerobics- 15 minutes
    --------------------------------------------------------------
    Available as a rep
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  13. #4543
    Infinite Goals kconnell's Avatar
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Saturday Sep 24, 2016 - Triceps & Delts


    TRICEPS
    Low Cable Rope Tricep Extension
    16,14,12 x 100 - Double pulley

    Rope Pushdowns -
    14,12,12 x 125 - close-grip

    CHEST - SKIPPED
    Incline DB Press
    9,7 X 50

    SHOULDERS
    Face Pulls - Spread rope at contraction
    17,15,13,12 x 125

    Lateral Raise
    11,10,9 x 30

    Face-Down on Bench Rear Lateral Raise
    11,10 x 30

    Planks
    120 seconds

    Forearms a little more sore, especially the left. The right is actually some better. Did a lot of self-Started applying Ben Gay and using anti-inflammatory meds.
    --------------------------------------------------------------
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  14. #4544
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 75
    Posts: 12,410
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    Nice work Keith..Sorry your arms are still bothering you..Hoping they heal up soon..Hope you had a great weekend!!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  15. #4545
    Infinite Goals kconnell's Avatar
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Monday Sep 26, 2016 - Legs

    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    13,11,10 x 70
    Seated Leg Curl
    12,11,10 x 145


    QUADRICEPS - CALVES - SUPERSETS
    -----
    Leg Extension
    12,12,11.10 X 115 (plate load)
    Seated Calf
    18,16,12,14 X 130 (plate load)

    Leg Press
    13,12,12 x 530
    Leg Press Calf
    15,11,12 x 530
    --------------------------------------------------------------
    Available as a rep
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  16. #4546
    Infinite Goals kconnell's Avatar
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Originally Posted by lonniej View Post
    Nice work Keith..Sorry your arms are still bothering you..Hoping they heal up soon..Hope you had a great weekend!!
    Thanks. Weekends are now 'satisfied' as I do a lot around the house but I still have more on the list...
    --------------------------------------------------------------
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  17. #4547
    Infinite Goals kconnell's Avatar
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Tuesday Sep 27, 2016 - Back and Biceps

    BACK

    SetaedRows
    12,11,10 x 135

    Lat Pulldown
    10,9,9 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    17,14,13,12 x 40

    Cable E-Z Curl
    11,10,10,9 X 80 - Double Pulley w/ Fat Gripz

    Planks - SKIPPED
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  18. #4548
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Wednesday Sep 28, 2016 - Triceps & Delts

    Not only are my forearm flexors sore but something I did made the triceps elbow tendon connection tender. I'm surprised because I was just thinking last week how great it is that I haven't had a flare up of nagging injuries. Going very light and doing reps. Forearms continue to get better.

    TRICEPS
    Low Cable Rope Tricep Extension
    16,14,12 x 100 - Double pulley - SKIPPED

    Rope Pushdowns -
    30,23,22 x 45 (light, high reps)q

    Hoping the high reps will help with blood flow

    SHOULDERS
    Face Pulls - Spread rope at contraction
    20,18,14,13 x 90 (dropped)

    Lateral Raise
    11,10,9 x 30

    Face-Down on Bench Rear Lateral Raise
    8,9 x 30
    --------------------------------------------------------------
    Available as a rep
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  19. #4549
    Infinite Goals kconnell's Avatar
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Thursday Sep 29, 2016 - Legs

    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    13,11,10 x 70
    Seated Leg Curl
    12,11,10 x 145


    QUADRICEPS - CALVES - SUPERSETS
    -----
    Leg Extension
    13,12,10.10 X 115 (plate load)
    Seated Calf
    18,14,13,13 X 130 (plate load)

    Leg Press
    14,13,11,10 x 530
    Leg Press Calf
    15,12,12,10 x 530
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #4550
    Infinite Goals kconnell's Avatar
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Friday Sep 30, 2016 - Back and Biceps

    10 minutes aerobics

    BACK

    SetaedRows
    13,11,10 x 135

    Lat Pulldown
    10,9,9 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    16,14,13,13 x 40

    Cable E-Z Curl
    12,11,10,10 X 80 - Double Pulley w/ Fat Gripz

    Planks
    2.5 minutes
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  21. #4551
    Infinite Goals kconnell's Avatar
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    Saturday Oct 1, 2016 - Triceps & Delts

    My forearms and Triceps are better. More warm ups.

    Tricep Pushdowns
    3 sets of 30 X 45

    TRICEPS
    Low Cable Rope Tricep Extension
    15,15,14 x 90 - Double pulley

    Rope Pushdowns -
    16,17,19 x 100

    Felt Good

    ADDED: Transition Exercise
    Knneling Smith Military/BNP
    11, 10, 9 X 95

    SHOULDERS

    ADDED: Upright Row
    8, 9 X 95

    Face Pulls - Spread rope at contraction
    15,15,15,13 x 100

    Lateral Raise
    11,10,9 x 30

    Face-Down on Bench Rear Lateral Raise
    9,9 x 30
    --------------------------------------------------------------
    Available as a rep
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  22. #4552
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
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    Nice work Keith...I am assuming the BNP stands for behine the neck press? Ever have any shouder issues doing it?
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  23. #4553
    Infinite Goals kconnell's Avatar
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    Originally Posted by lonniej View Post
    Nice work Keith...I am assuming the BNP stands for behine the neck press? Ever have any shouder issues doing it?
    It does stand for that. No, not really. However, twice I was using too much when I was younger and could feel my trap insertion points all the way down for a week. I had "pulled" that muscle by over straining it. Now the only issue is how much stress it puts on my upper chest cartilage. So I will probably alternate 1 on, 1 off of doing that exercise.

    Also the vertical/upright rows are an exercise that some have a problem with. I never had; however, now I do the shoulder width grip instead of close grip. There is less possible impinging that way.

    Have a great weekend!
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  24. #4554
    Infinite Goals kconnell's Avatar
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    Sunday Oct 1, 2016 - Legs

    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    13,11,10 x 70
    Seated Leg Curl
    12,10,10 x 145


    QUADRICEPS - CALVES - SUPERSETS
    -----
    Leg Extension
    12,12,10.10 X 115 (plate load)
    Seated Calf
    18,16,15,14 X 130 (plate load)

    Leg Press
    13,13,11 x 530
    Leg Press Calf
    15,13,13 x 530
    --------------------------------------------------------------
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  25. #4555
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 75
    Posts: 12,410
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    Originally Posted by kconnell View Post
    It does stand for that. No, not really. However, twice I was using too much when I was younger and could feel my trap insertion points all the way down for a week. I had "pulled" that muscle by over straining it. Now the only issue is how much stress it puts on my upper chest cartilage. So I will probably alternate 1 on, 1 off of doing that exercise.

    Also the vertical/upright rows are an exercise that some have a problem with. I never had; however, now I do the shoulder width grip instead of close grip. There is less possible impinging that way.

    Have a great weekend!
    Hope your weekend is going well..That is good that BNP doesn't bother you..I stopped doing them because I felt like they put extra strain on my shoulders..Used to do them and behind the neck pull downs all the time..

    Nice leg work!!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  26. #4556
    Infinite Goals kconnell's Avatar
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    Originally Posted by lonniej View Post
    Hope your weekend is going well..That is good that BNP doesn't bother you..I stopped doing them because I felt like they put extra strain on my shoulders..Used to do them and behind the neck pull downs all the time..

    Nice leg work!!
    Thanks. I do feel the behind the neck pull down is a beneficial exercise. On the upright rows and BNP, if it doesn't feel right, you shouldn't do them. Some people aren't made for them.
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  27. #4557
    Infinite Goals kconnell's Avatar
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    Monday Oct 3, 2016 - Back and Biceps

    BACK

    SetaedRows
    13,11,10 x 135

    Lat Pulldown
    10,9,9 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    16,14,12,12 x 40

    Cable E-Z Curl
    11,11,10,10 X 80 - Double Pulley w/ Fat Gripz

    Planks
    2.5 minutes
    --------------------------------------------------------------
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  28. #4558
    Infinite Goals kconnell's Avatar
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    Wednesday Oct 5, 2016 - Triceps & Delts

    Triceps are better. Continue warm ups.

    Tricep Pushdowns
    2 sets of 30 X 45

    TRICEPS
    Low Cable Rope Tricep Extension
    15,16,15 x 90 - Double pulley

    Rope Pushdowns -
    16,17,17 x 100

    Transition Exercise
    Knneling Smith Military/BNP
    11, 10, 9 X 95 - SKIPPED

    SHOULDERS
    Upright Row
    9, 9 X 95

    Face Pulls - Spread rope at contraction
    16,16,15,13 x 100

    Lateral Raise
    11,10,9 x 30

    Face-Down on Bench Rear Lateral Raise
    9,8 x 30
    --------------------------------------------------------------
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  29. #4559
    Infinite Goals kconnell's Avatar
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    Thursday Oct 6, 2016 - Legs

    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    13,12,11 x 70
    Seated Leg Curl
    13,10,10 x 145


    QUADRICEPS - CALVES - SUPERSETS
    -----
    Leg Extension
    13,12,10.10 X 115 (plate load)
    Seated Calf
    18,17,14,14 X 130 (plate load)

    Leg Press
    13,13,11 x 530
    Leg Press Calf
    15,14,12 x 530
    --------------------------------------------------------------
    Available as a rep
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  30. #4560
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
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    Saturday Oct 8, 2016 - Triceps & Delts

    Triceps are still doing good. Continue warm ups. However, the medial (inside) area at the elbow where the biceps and forearm muscles meet (large fascia area) has been overstressed. So I am skipping back and biceps (pulling movements) that affect that area. I'm using ice and anti-inflammatories which have haves tremendously. But I can tell it also needs rest.

    Tricep Pushdowns. - WARMUP
    2 sets of 30 X 45

    TRICEPS
    Low Cable Rope Tricep Extension
    16,16,15 x 90 - Double pulley

    Rope Pushdowns -
    17,17,17 x 100

    Transition Exercise
    Knneling Smith Military/BNP
    11, 10, 9 X 95 - SKIPPED

    SHOULDERS
    Upright Row
    9, 9 X 95

    Face Pulls - Spread rope at contraction
    16,16,16,13 x 100

    Lateral Raise
    11,10,9 x 30

    Face-Down on Bench Rear Lateral Raise
    8,8 x 30
    --------------------------------------------------------------
    Available as a rep
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