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Sunday, February 8, 2015

More Rehab Training

2 February 2015

Abductor/adductor machine 3 sets each, 12-15 reps

Seated cable row 6s x 6, pretty heavy

Close stance box squat, 95 lbs. x 15

Wide stance box squat, 95 lbs. x 2s x 15

Mid-shin deadlift, bar x 2s x 15

Hack squat 4s x 8-10

Leg extension 3s x 10

Leg curl 3s x 8

Tried leg pressing, but back felt tweaked.

3 February 2015

Bench press 300 lbs. 2s x 6, 1s x 8

SlingShot bench press 330 lbs. x 5

Still needs more leg drive.

Pulldowns 5s x 6, heavy

Cable fly 5s x 6, heavy

Preacher curls with EZ bar, wide grip 6s x 6-8

Dips 3s x 10

5 February 2015

Bulgarian split squats, bodyweight and light dumbbells, 5s x 8-12

Leg extension 4s x 10

Leg curl 4s x 10

25 minutes cycling.

6 February 2015

Bench press 275x3, 315x3, 325x3, 345x3, SlingShot (Reactive) 365x2

Starting to get a little sore from all this pressing.

Seated cable row 1 set warmup, then 5s x 6, heavy

Seated DB press 6x6, light

Cable fly 3s x 8-10

Fat Gripz hammer curls 6x6

Tricep extension, DB, 3s x 10-12

8 February 2015

Split squats with light dumbbells 4s x 8

Single-leg press 6-7 sets of 8 reps - back felt OK

Pulldown 6x6, heavy

Seated front military press from pins, 135x5, 155x2, 175x1, then 185 lbs. for 5 singles

Tough exercise.

Rear delt fly 3s x 10

Leg extension 3s x 10, last set heavy

Leg curl 3s x 8-12

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