Friday 6/25 - Legs

Romanian DL
Barx12, 65x12, 95x7, 115x5

Reverse Lunge with D.B on Shoulders
12.5x12, 2-17.5x10

S/L Ham Curl
20x12, 25x10
30x10, 40x6

S/L Squat - 1st and 3rd set done from seated bench position with non working leg extended and 2nd and 4th set done with hands on smith machine bar just holding

3 sets of 10 with last 4th set of 15 reps

Planned on doing more..glute cable kickbacks and Roll overs to stand but son called and had to bring him to golf course....

Wednesday 6/23 Upper Body

I actually felt this one...

Alternate Seated DB Press
7.5x15, 12.5x15
Wkg 15x12, 17.5x10

Rear Straight Arm Extension 7.5x15, 12.5x10, 12.5x12, 15x12

Neutral Chins with Assistance using Band
6,6,6,6

D.B. Pullover
12.5x15, 20x12, 25x10

Tate Press - Drop Set 8,8,8
3 sets. D.B.'s 12.5;10;7.5 (this was way to easy)
Wkg 17.5; 12.5;10
17.5, 15, 12.5

D.B. Preacher Curl - Drop Set, 8, 8, 8,
Double Arm 15, 12, 10
17.5, 12.5, 10

6/22 - Legs - Tuesday

Squat - Barx15, 65x12
Wkg 85x9, 115x5, 120x5, 6

S/L BB Step Ups
Barx10, 55x10
65x10, 75x10 (hard)

Monday - Half Body Workout - Upper Body

I need to change things up...Got this workout from FigureAthlete.com

This particular workout goes heavy but has 2-3 warm ups first...Rep Range is either 4-6 or 6-8 as detailed below

Rep Range 4-6 for next three exercises
T-Bar Row
Warm 10x15, 15x15, 20x12
Wkg 35x6, 40x6, 45x6, 50x5 (PR)

Incline DB Press with 60 degrees palms in for all sets except I didn't do it for the last two working sets
17.5x15, 22.5x15, 27.5x10
Wkg 30x8, 35x6, 2x40x6 (just had an assist at elbow to get weight up..that's it)

Hammer Curl
D/A 12.5x15, 15x10
D/A Working 20x6, 22.5x5, 25x4

Rep Range 6-8
DB Side Raise
7.5x15, 12.5x10
Wkg 15x8, 20x6, 20x8

French Press (Behind Head) Seated
20x15, 25x12
Wkg 30x8, 32.5x6

Double Arm Tricep Extension (Straight Arm)
2x15x10, 8, 17.5x8

Saturday 6/19 - Chest

Shoulder Been Pretty good..Thank God

Flat DB Press
15x15, 22.5x15
Wkg 30x12, 35x9, 40x6

In DB Press
20x15, 25x12
Wkg 30x12, 35x5

Fly 2x17.5x10

Cable Curl
2x20x10, 25x8, 30x8

Rope Pulldown
20x15, 30x10, 35x7, 8

DB Curl on Preacher Bench -S/A
15x12, 20x8, 22.5x8

Seated Overhead Press (French Press) double Arms
20x12, 27.5x10, 30x8

6/18 - Legs

Leg Press
Warm 90x15, 140x10, 190x10, 240x10

S/L Step ups on Bench holding 25 lb plate
3x10

DB Plie Squat
45x12, 60x12, 65x10

Glute KB on cable S/L
10x15, 15x15

Ham/Glute Lift on Hyperextension Bench
Holding 20lb d.b. 2x10; holding 25x10

Leg Extension
60x10, 75x10, 80x10

6/16 Back/Delts

So I hit some PRs today...very excited..I was pretty surprised at how I was able to push it today...

Underhand pulldown
45x15, 55x10
75x6, 85x6, 90x6, 95x6

T-Bar Row
15x10, 20x10
30x10, 40x7, 45x6 PR

Rope Pulldown
20x15, 2-25x7

Seated Double Arm DB Shoulder Press
15x15, 22.5x12, 27.5x8, 30x6 PR

Lateral Raise Superset with Incline DB Row

12.5x10, 17.5x10, 22.5x10

In Row
17.5x10, 2x22.5x10

6/14 - Tuesday - Legs

Knee felt pretty good during Squats and Leg Press - went to do walking lunges and fuggetboutit...UGH

BB Squat
Warm 2x45x15 - just Olympic Bar
65x10, 85x10, 95x10, 115x7, 125x6

Split Squat
2-15x10

Leg Press
90x15, 130x10, 180x10, 200x10

Leg Extension
50x10, 75x8, 100x7

6/14 Chest, Bi's Tri's

Still giving shoulder a rest..did pushups for chest..will try pressing moves later in the week...

Close Grip Pushups on decline bench 3x15

Pushups on Strength Builder on position 4 - 4sets of 10

B.B. Curls
20x15, 30x12, 40x10, 50x6

DB Tricep Extension - Seated
20x15, 25x12, 30x6, 32.5x6

DB Curl
15x12, 20x10 (S/A), 25x6, 30x4

SS EZ Curl Bar Tricep Pulldown
30x15, 40x10, 45x6

Side Hammer curl
S/A 15x8, 2x17.5x8, 10

Saturday 6/12 Back/Delts - Routine A

Lat Pull under
Warm 45x15, 55x10
Wkg 75x6, 80x5, 90x5

T-Bar Row
Warm 15x10, 12
Wkg 25x10, 35x8 (hard)

Rope Pulldown
15x15, 2-20x10

DB Press
10x15, 15x15
25x6, 27.5x6

DB Lateral Raise - Drop Set
3-10,8,3 lb for 10 reps

6/11 - Friday

Hamstrings - Tried to start with Squats..right knee pain..big time..
Single Leg Ham Curls
25x10, 30x12, 35x9

Bulgarian Split Squat - one leg on bench
holding 10lb d.b.x12, 2-15x10

Cable Glute Kickback - single leg
10x15, 2-15x12

Glute Ham Lift on hyperextension bench
2-holding 20 lb d.b.x10 reps

Routine C - Wed 6/9 Arms

Unable to do Chest now, Any pressing movements very painful...rehabbing a bit and will recover..stayed with Bi's and Tri's..still felt it in pec minor and anterior delt...

Incline DB Curl
7.5x15, 15x10
wkg - 20x6, 22.5x5

BB Ext (skull crushers) flat bench
20x20, 30x12
wkg - 40x9, 40x8 (hard)

Concentration Curls (superset)
2x20x10

DB KB
2x15x12

6/8 Routine C - Tuesday - Legs

Leg Extension
40x12, 55x12
Wkg - 75x10, 85x10

Squats (Can't do front squats)
Barx15, 65x15
Wkg 95x6, 115x6, 125x5

Stiff Dead
Barx15, 75x10
95x7, 95x10

Sumo Squat D.B.
30x15, 50x12, 70x10

6/7 Monday Routine C Back/Shoulders

Band Assisted Pullups - Close Grip 8, 8 Wider Grip 5, 5

Seated Cable Row
40x15, 50x15
Wrkg - 65x10, 80x9

D.B. DL
20x20
Wkg - 35x10, 45x8 (hard to hold)

D.B. Delt Press
Double Arm 10x15, 15x15
Single Arm - Wkg - 22.5x10, 27.5x8

Side ups S/A leaning on incline
5x12, 8x10, 8x12

6/5 - Legs

This was a quickie workout on Saturday..I had three classes and two clients so got to the gym early for a 20 minute leg workout before my 8 a.m. class..better than nothin ;)

I supersetted the first two and last two and even though it was a quickie..I felt it the next day..

Hack Squat
70x15, 90x12, 120x10

S/L Hamstring Curl
20x15, 25x12, 40x7

Split Squat - One Leg on Bench
15x10, 20x10

Plie Squat - DBs
60x12, 70x10

June 4 - Friday Routine C

Thursday..Day off - 1.25 hours of hiking - moderately strenous

Friday - Chest/Arms
(trying to get back to heavy, r-shoulder tweaking still :(

Flat D.B.
Warm 10x15, 15x15, 20x15
Wkg 30x6, 35x6, 40x5 (with spotter to just get arms to top of movement)

Incline DB Press
Warm 15x15
Wkg 25x12, 30x10 (stopped here..shoulder painful on presses

Incline DB Curl
Warm 10x15, 12.5x10
Wkg 20x5 (single arm), 20x5 (double arm)

Bar Tricep Extension (I assume like skull crushers or nose breakers)
2x30x10

I was really crunched for time so skipped last sets of last two exercises

Completed Supersets of
Con Curls/KB (I assume these are kickbacks and not kettlebells..duh? ;)

Con Curls, 15x10, 17.5x10 (challenging) I did them against my inner knee unless you want these standing, leaning forward with no elbow support??

Kickback..10x12 (easy), 15x10 both sets single arm with knee on bench..

6/2 - Routine C - Legs

Leg Extension 40x15, 55x10
Wkg 70x10, 85x10

Squat
Barx15, 65x15
Wkg 85x10, 95x10

Stiff Leg
65x10, 75x10
Wkg 95x8, 95x10

Sumo DB
30x15, 40x12, 50x10

6/1 Tuesday Routine C - Back/Delts

Assisted Pullups (the assistance I use is with a band) - Close grip
4x6


Seated Cable
40x15, 50x15
Wkg 65x10, 80x8

DB Dead
Warm 20x15
Wkg 30x12, 40x10

DB Standing press
Warm 10x15, 15x15
Wkg 20x8, 27.5x6

Side ups (single arm on an incline)
lying on side on incline bench 5 lbx10
leaning on side 7.5x10
kneeling on bench - side lift 7.5x10

5/29 - Saturday - Routine C - Legs

Improvised again a bit - Can't do front squats...way to uncomfortable on my bony chest and too much of a load on my front delts which are causing me a bit of discomfort

Leg Extension
40x10, 50x10, 70x10, 85x10

Seated Squats with Barbell
20BBx15 reps, 30BBx10

Sumo Squat (I assume this is holidng a d.b. in the center between legs in sumo position)
25x15, 35x15, 45x15

Step ups holding 15 dbx15 for 2 sets, 20dbx10

Cable S/L kickbacks - leaning forward with flat back
10lbx10, 15x10

5/27/10 Chest Arms

I had to modify a bit since my right delt is still pretty "ropey" as the massage therapist referred to it..it's painful and clicky but working through it...it's actually coming from my pec minor..so icing and some moist heat.

Cable Flyes
10lbx20 reps
2-15x15

Close Hands pushups with handles (more tricep) 3 setsx15

BB Curls
20x20, 30x15
wkg - 40x10, 50x5

Pushups with handles wider 3 sets of 10, 12, 10

Seated DB Curl
12.5x15 (double arm)
20x8, 25x5, 27.5x4 (single arm for 3 working sets)

Abs supersetted in..bosu crunch with knees up 2 sets of 10, 15

Hip Thrusts 3 sets of 15