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  1. #31
    Registered User OT2000's Avatar
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    Originally Posted by Iceman1800 View Post
    DOMS setting in......ouch lol
    As you progress with your volume, the DOMS will drop considerably. Of course there are some supps that help with that.
    Your nutrition and workout program determines your success.
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  2. #32
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    In on this. Subbed.
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  3. #33
    I'm the beast Iceman1800's Avatar
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    Wed

    Easier today since it's leg day and I'm only 5 weeks post op

    Bwt squats 5x10
    Step ups 3x10 bwt
    Frame deadlift 3x5 light
    Band leg curls 3x10
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  4. #34
    Registered User OT2000's Avatar
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    How does your back feel?
    Your nutrition and workout program determines your success.
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  5. #35
    I'm the beast Iceman1800's Avatar
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    Back feels good but my knee is killing me.
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  6. #36
    Registered User OT2000's Avatar
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    Originally Posted by Iceman1800 View Post
    Back feels good but my knee is killing me.
    Prior to the leg workout?
    Your nutrition and workout program determines your success.
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  7. #37
    I'm the beast Iceman1800's Avatar
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    I had knee surgery on August 19th.
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  8. #38
    I'm the beast Iceman1800's Avatar
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    Thu 9/25

    Less volume today, still pretty sore from Monday.

    Seated chest supported rows 5x10
    Standing lat pulldowns 5x10
    V bar pulldowns 5x10
    Band upright rows 5x10
    Band curls 5x20
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  9. #39
    Registered User LushBrah's Avatar
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    Originally Posted by Iceman1800 View Post
    Thu 9/25

    Less volume today, still pretty sore from Monday.

    Seated chest supported rows 5x10
    Standing lat pulldowns 5x10
    V bar pulldowns 5x10
    Band upright rows 5x10
    Band curls 5x20
    Started doing chest supported db rows. Much prefer them to other rowing movements, use less momentum and feel my back work more....only using 50lb dbs though

    For your band movements, which and do you use and can you aware me on where to get one?
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  10. #40
    I'm the beast Iceman1800's Avatar
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    Fri 9/25

    Machine bench 5x20
    Machine rear delts 5x10
    One arm db press 3x10
    U/h tricep pressdowns 3x20
    Plate front raise 3x10
    Behind back band tricep extension 2x20
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  11. #41
    I'm the beast Iceman1800's Avatar
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    Originally Posted by LushBrah View Post
    Started doing chest supported db rows. Much prefer them to other rowing movements, use less momentum and feel my back work more....only using 50lb dbs though

    For your band movements, which and do you use and can you aware me on where to get one?
    http://www.elitefts.com/shop/bars-weights/bands.html
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  12. #42
    I'm the beast Iceman1800's Avatar
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    Mon 9/28

    Bwt chins 10 sets of 2 30 seconds between sets
    Lat pulldowns front 5x12
    Incline bb shrugs 5x20
    DB rows 3x15
    Rear laterals 3x15
    BB curls 5x10
    Incline db curls 5x10
    DB preacher curls 5x12
    Hammer curls 5x10
    Wrist curls 2x20
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  13. #43
    I'm the beast Iceman1800's Avatar
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    Tues 9/29

    Hang clean and press 5x10
    Incline db bench 5x12
    Band bench 5x20
    Pressdowns 5x20
    Skulls 5x12
    Kickbacks 5x10
    Side laterals 5x12
    DB press 5x15
    Kb front raise 3x10
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  14. #44
    Registered User OT2000's Avatar
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    How are the back/knee treating you?
    Your nutrition and workout program determines your success.
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  15. #45
    I'm the beast Iceman1800's Avatar
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    Back is good, knee is still an issue but it's improving every day.
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  16. #46
    Registered User koweanguy's Avatar
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    Originally Posted by Iceman1800 View Post
    Back is good, knee is still an issue but it's improving every day.
    Hope for a speedy recovery!
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  17. #47
    Registered User LushBrah's Avatar
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    Taken a rest day today, my whole body feels really achy dunno if I'm coming down with something or it's just the lowish crabs/fat
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  18. #48
    I'm the beast Iceman1800's Avatar
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    Wed 9/30

    Bwt squats 5x10
    Tke's 3x10 (terminal knee extensions)
    Leg press 3x20
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  19. #49
    I'm the beast Iceman1800's Avatar
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    Thu 10/1

    Bent rows 5x10
    One arm cable curls 5x10

    Knee is feeling a lot better so I'll be adding in planks next week.
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  20. #50
    Registered User OT2000's Avatar
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    Good to see your knee is feeling better. Don't push it to hard.
    Your nutrition and workout program determines your success.
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  21. #51
    I'm the beast Iceman1800's Avatar
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    I'm thinking of just training each bodypart once a week.
    Mon-back, Tues-chest, Wed-arms, Thu-legs, and Fri-delts. Traps would be on chest day.
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  22. #52
    Registered User OT2000's Avatar
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    Originally Posted by Iceman1800 View Post
    I'm thinking of just training each bodypart once a week.
    Mon-back, Tues-chest, Wed-arms, Thu-legs, and Fri-delts. Traps would be on chest day.
    Basic bro split. Really effective at pushing single groups and for isolation movements. Good for high reps which is what you're doing. Probably a good call. Only change I would make is to swap legs and arm day since tris get blasted hard with chest.
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  23. #53
    Registered User LushBrah's Avatar
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    Originally Posted by OT2000 View Post
    Basic bro split. Really effective at pushing single groups and for isolation movements. Good for high reps which is what you're doing. Probably a good call. Only change I would make is to swap legs and arm day since tris get blasted hard with chest.
    This, also any reason for hitting traps with chest and not delts?
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  24. #54
    I'm the beast Iceman1800's Avatar
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    Mon 10/5

    Bwt chins 12 sets of 2 30 seconds between sets
    Lat pulldowns 5x15
    V bar pulldowns 3x12
    DB rows 3x15
    Rear laterals 3x15
    Frame deadlifts 2x5 these bothered my knee
    Rolling thunder (grip) 3 sets
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  25. #55
    I'm the beast Iceman1800's Avatar
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    Tues 10/6

    Incline db bench 5x20
    Cambered bar shrugs 5x20
    DB flyes 3x12
    Machine bench 5x20
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  26. #56
    I'm the beast Iceman1800's Avatar
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    Wed

    BB curls 5x12
    Pressdowns 5x15
    Skulls 5x15
    Hammer curls 5x12
    Cable kickbacks 5x10
    Incline db curls 5x10
    Band pressdowns 5x20
    Preacher db curls 5x12
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  27. #57
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  28. #58
    Registered User OT2000's Avatar
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    Ice, how's the back and knee?
    Your nutrition and workout program determines your success.
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  29. #59
    CrabClawBrah meremortal's Avatar
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    20 sets of curls, crazy bastard you probably couldn't even use your arms after that.

    Any reason why your arm day volume is way higher than chest?
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  30. #60
    I'm the beast Iceman1800's Avatar
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    Originally Posted by meremortal View Post
    20 sets of curls, crazy bastard you probably couldn't even use your arms after that.

    Any reason why your arm day volume is way higher than chest?
    torn left rotator cuff
    L4/L5 fusion September 2016

    Biden > Dingbat Donald
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