R1-W2-D3

10-12 rep range/90 second rest between sets
Squat
225 x 10
225 x 10
225 x 10
225 x 12 pretty decent weight. Could have gone a bit heavier.
DB flys
65 x 12
65 x 10
65 x 8 (6+2)
60 x 6, 1 then 50 x 3 wow.
Chin-ups
BW x 10 shoulder hurts a bit
BW x 10
BW x 10 (5, 3, 2)
BW x 10 (5,2,1,1,1)
Rear Delt Cable Pulls
15 x 12 x 2 (one arm at a time)
Seated Calf Raises
100 x 12
100 x 12
Bicep curls
50 x 12 per arm (right really hurts shoulder- easy on it brother)
Tricep press downs
110 x 12 easy weight
150 x 10 better. Slight elbow pain. This is what 32 feels like.

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REST DAY

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R1-W2-D2

13-15 rep range/90 second rest between sets
Delt Band Complexes

Overhead DB raises
25 x 15
Scott Tricep Cable extensions
120 x 15
120 x 15
130 x 14
130 x 14 good sets
Hamstring Curls
90 x 15 decent- burned the last two reps
95 x 15 much better. Still got all 15, so let's see about 100
100 x 15 brutal 15. Keep that weight until next session
100 x 15 fiiiiiiiyyyyyaaaa!!!
Upper pin is in #8, lower pin in 2nd from left
KTE
BW x 15 I'm in for a treat I'm afraid
BW x 15 sloppy last 3 or so
BW x 13 (7+6)
BW x 15 (10,3,2)

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The B is back!

The last few days my bursitis has been raging in my right shoulder. I'm waking up with almost zero mobility and almost every angle of movement is excruciating. I've been icing twice a day since Sunday and am taking about 800mg of ibuprofen. I'm trying to avoid the exercises that really exacerbate it, but I don't want to lose strength or size in my upper body by giving my shoulders a total rest. Hopefully, I can curb this and get back to heavy lifts soon.

R1-W2-D1

13-15 rep range/90 second rest between sets
BW Chins
BW x 13
BW x 13 slight shoulder impingement
BW x 13 (7+2,1,1,1,1)
BW x 13 (5,2,2,1,1,1,1)
DB flys
50 x 15
50 x 15
50 x 13 (9+4)
50 x 12 (7+3+2)
Bicep ez curl
45 x 15 shoulders pulled back, VERY strict. Any slack in shoulders results in yowza.
45 x 15 chest high, elbows in. Full extension on bottom of movement. Very tough.
45 x 15
45 x 15 challenging weight with strict form and only 90 second between sets. Nice work.
Seated Calf Raises
80 x 15
80 x 15
80 x 15 fiiiiiiiiyyyyyaaaaa!
80 x 15 whaaaaaaaaaaaaa!!!

http://www.fatsecret.com/export/5816664/2F2F1/15061/day/food/FoodDiary_110328_foods.pdf

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REST DAY

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R1-W1-D4

8-10 rep range/120 second rest between sets
Front Squat
185 x 10 (5+5 30 second rest between to reposition bar placement)
185 x 8 bar is killing me. Lower back is feeling it. One more set!
185 x 8 (6+2) blah. Feel weak. The last front squat session I did I did the same weight with less problem.
DB Flys
70 x 10
65 x 8 wow.
60 x 8 rough and ugly. These short rests really take their toll
Bent over Rows
135 x 10 weight is a bit light, but the form is perfect and I have a feeling it will get sloppy soon with more weight.
135 x 10 still pretty strict. Could prob up weight next time to 145 or so and fight a bit more.
135 x 10 last rep or so was a bit looser to get it up
Rear Delt Raises
10 x 10 per arm x 2 (extra work is needed on rear delts)
Seated Calf Raises
115 x 10
115 x 10
Tricep Cable Extensions
130 x 10 followed immediately by 10 press downs with same weight. Clearly, I went to light for this set.
Bicep Seated Curls
25 x 10 okay weight for left-a bit light for right.

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