Saturday's Workout (Chest & Calves):
At some point, I'm going to have to take some time off from
the gym to see if my shoulders will heal. Again, my shoulders caused problems
while trying to work my chest. Range of motion is very limited and the pain is
getting worse.
Incline Barbell Press:
135 x 16
135 x 16
135 x 16
Incline Fly/Incline Press/Incline Fly/Incline Press (Super
Set):
50s x 20, 50s x 12, 30s x 12, 30s
x 12 (Fly/Press/Fly/Press - no rest between weight changes or exercises)
50s x 16, 50s x 8,
30s x 8, 30s x 6 (Fly/Press/Fly/Press - no rest between weight changes or
exercises)
50s x 12, 50s x 6, 30s x 3, 30s x 6
(Fly/Press/Fly/Press - no rest between weight changes or exercises)
Unfortunately, after the super sets,
I still didn't have a great pump due to feeling so much pain in my shoulders. I
then tried to do some flat benching but using just the bar was too painful. I
went over to the pec deck and did one painful set before giving up on my chest
workout.
Pec Deck:
120 x 16
For calves, I was able to super
set on the leg press and the seated calf machine because there wasn't anyone in
the weight room except me.
Leg Extensions on Leg Press/Seated Calf Raises (Super Set):
865 x 20, 180 x 16 (no rest
between exercises)
865 x 16, 180 x 12
(no rest between exercises)
865 x 16, 180 x 12
(no rest between exercises)
865 x 16, 180 x 16 (no rest between
exercises)
Sunday's Workout (Shoulders &
Triceps):
I started out with triple drop sets
of bent-over dumbbell reverse flies and my shoulders felt okay.
Bent-Over Dumbbell Reverse Flies (Triple Drop Set):
60s x 12, 35s x 12, 20s x 12 (no
rest between weight changes)
60s x 12, 35s x 10,
20s x 12 (no rest between weight changes)
60s x 10, 35s x 10, 20s x 10 (no rest
between weight changes)
Dumbbell Lateral Raises (Triple Drop Set):
35s x 12, 30s x 10, 25s x 8 (no
rest between weight changes)
35s x 10, 30s x 8,
25s x 8 (no rest between weight changes)
30s x 12, 25s x 12, 20s x 10 (no rest
between weight changes)
Bent-Over Single-Arm Cable Reverse Flies:
35 x 10/12
35 x 15/16
35 x 12/16
My shoulders held out for a pretty good workout. I felt a
little pain in my right shoulder when I worked my triceps but it was tolerable.
Cable Rope Push-Downs/Straight-Bar Cable Push-Downs/Cable
Rope Push-Downs (Super Set):
100 x 12, 100 x 12, 50 x 12 (no
rest between exercises)
100 x 12, 100 x 12,
50 x 12 (no rest between exercises)
100 x 12, 100 x 12, 50 x 12 (no rest
between exercises)
Single-Arm Reverse Grip Cable Push-Downs:
35 x 12/12
35 x 12/12
40 x 12/12
Single-Arm Dumbbell Extensions (Pause Sets):
20 x 8, 10 second pause, 20 x 4
20 x 8, 10 second
pause, 20 x 4
20 x 8, 10 second pause, 20 x 4