Mister69's Log

[mister69]

Aint nothing wrong with a Saturday workout

Bike- 4 minutes
rack pulls- #235 2x10 (very easy)

45 degree hypers- #35 2x10

1 arm db rows- #90 2x10

hs reverse pulldowns- #100 1x15 r\p

preacher curls- #50 1x24 r\p

hammer curls- #55 1x10

rear delt machine- 2x20 #85

hs abs- 3x10 #40

-dc stretches-
back- 60 seconds
bis- 60 seconds
forearms- #45 for 60 seconds

-notes-
no calves or cardio today cause i just finished the workout before the gym closed. No pain in the injury area.

 

[tman55]

glad it is so far so good

 

[adidamps2]

lookin good 69

 

[AngryMuscles]

approved

 

[mister69]

thanks alot guys, just went out for steaks ...got a 16oz rib eye

 

[huskyguy]

steaks are good--I had a couple of filets for dinner, I can eat a steaks all day.

 

[mister69]

low intensity cardio - eliptical 20 minutes

 

[mister69]

bike- 4 minutes

free weight squats- #245 2x10

adductors- #290 1x25

leg ext- #150 1x20

pullthrus- #75 2x10

leg press calves- 3 plates per side 1x10

rope pulldown abs- 2x20 #95

low intensity cardio- 20 minutes eliptical

-DC stretches-
quads- 60 seconds
hams- 60 seconds

-notes-
After squats and adductors my gym closed down due to a power outage. So i drove to my old gym and finished up.
No pain in the injury area.
Doing this light cardio to get blood to the injury and help the healing process...it has helped so far. I am eating heavy again . But these squats are way to light :-0

 

[Winter]

Good work. If its too light, maybe you should throw an extra few lbs instead of just 10lbs/week?

 

[mister69]

Thing is , i have to monitor this injury...sux!

 

[huskyguy]

The best way to avoid injury--impeccable form, have a spotter, and build strong abs

 

[mister69]

Def huskyguy, i make sure to do heavy abd work 3x\week and keep my form nice and strict

 

[AngryMuscles]

our gym had a power outage too some days ago..and it was my legs day...and squatting in the dark of 220 lbs is ....weird...^^

 

[mister69]

flat wide bench- 295# 1x7, 1x5

incline bench- 215# 2x10

military smythe- #195 1x11

reverse grip bp- 225# 1x10 r\p (fell short of reps this weeks)

Heavy abs- # 50 2x20

-dc stretches-
chest- #50 for 60 seconds
tris- #30 for 60 seconds
shoulders- 60 seconds

 

[adidamps2]

nice chest work 69...lookin strong on the bench.

 

[tman55]

chest numbers look real good 69

 

[SteelSouth]

Nice #'s big man.

 

[mister69]

Thanks guys;

My flat bench has been giving me problems for reps. Everything else is moving up except for flat bench. I will try to adjust the routine a bit, see what happens.

 

[pullinbig]

flat wide bench- 295# 1x7, 1x5

incline bench- 215# 2x10

military smythe- #195 1x11

reverse grip bp- 225# 1x10 r\p (fell short of reps this weeks)

Heavy abs- # 50 2x20

-dc stretches-
chest- #50 for 60 seconds
tris- #30 for 60 seconds
shoulders- 60 seconds

i like this setup.

 

[mister69]

Thanks pullin...one problem with heavy reverse grips and close grips is gotta keep an eye on my elbows. Might have to lighten up the weight and R\p it at a higher rep range and progress inthe 20 r\p area