Gymdads Training Log

[gymdad Senior Member Find all posts View Profile Close gymdad]

Great pump in the pic above man. Just treat the hernia as a hurdle surgery to overcome and ease right back into it! You may come back refreshed and bounce back quick after being hard at it hard for a while a break can b good stay positive. And it will benefit u in the long run

Thanks brother, that's what I'm doing like I said this is going to be a great thing, I really think it has held me back I was always worried about it when I lifted!! I will be back at it after I'm healed better than ever!!! I'll still be on here with you all !!!!

[gymdad Senior Member Find all posts View Profile Close gymdad]

Usually only workout 4 days a week but decided to add another session of just arms!!

Straight Bar Curls: 4x10x 15lbs p/s
Incline DB Curls: 4x10x 30 lbs p/s
Machine Preacher Curl: 4x10x70lbs
DB Hammer Curls: 4x10x 30lbs p/s

Skullcrushers: 4x10x 60lbs
Close Grip Bench: 4x10x 60lbs
Hammer Strength Dip Machine:4x10x 70lbs p/s
StraightBar Cable Pushdown: 4x10x 50lbs

Arms were done after this!!!

[gymdad Senior Member Find all posts View Profile Close gymdad]

Today was CHEST,TRICEPS, & ABS

Flat Bench Press: 4x8x 100lbs p/s
Incline DB Press: 4x8x 75lbs p/s
Incline DB Flyes: 3x15x 35lbs
Pec Dec Flyes: 3x15x 150lbs ( up 5lbs)
Hammer Strength Incline Pres: 3x15x 45 p/s

Skullcrushers: 4x10x 70lbs (up 10lbs)
Close Grip Bench Press: 4x10x 70lbs (up 10lbs) forgot to mention when I do skulls & close grip its like a superset
Dip Machine: 4x10x 70lbs p/s
Triceps Machine: 4x10x 70lbs

Hanging Leg Raises: 3x20x bw
Ab Crunch Machine: 3x20x 170lbs

That was it trying to take it easy and not agrivate my hernia!!

[gymdad Senior Member Find all posts View Profile Close gymdad]

Today was Back and Biceps:

Bentover Barbell Row: 4x8x 90lbs p/s
Wide Grip Lat Pulldowns: 4x8x 170lbs
Cable Rows: 4x15x 160lbs
DeadLifts: 3x10x 90lbs p/s

Straight Bar Curls: 4x10x 15lbs p/s (with Fat Gripz)
Incline DB Curls: 25 lbs p/s
DB Hammer Curls: 4x10x 30lbs p/s
Machine Preacher Curls: 4x10x 70lbs

[gymdad Senior Member Find all posts View Profile Close gymdad]

Today was leg day, I was being super careful since leg day usually aggravates my hernia

Squats: 4x8x 100lbs p/s
Hack Squat: 4x8x 70lbs p/s (up 25lbs p/s)
Leg Press:4x10x 5 plates p/s
Leg Extensions: 4x15x 160lbs (up 10lbs)
Lying Leg Curls: 4x15x 120lbs
Seated Calf Raises: 3x15x 45lbs p/s

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Looking good brother.Workouts going great for you.

[gymdad Senior Member Find all posts View Profile Close gymdad]

Thanks F.I.S.T. workouts are going well, trying not to push the hernia too much!!
Today was SHOULDERS:

Seated Hammer Strength Shoulder Press: 4x10x 90lbs p/s
Smith Upright Rows: 4x10x 30lbs p/s
DB Lat Raises:3x10x 30lbs p/s
Reverse Pec Deck:3x15 x 160lbs
Cable Rope Face Pulls: 4x10x 50lbs
Front DB Raises 4x10x 30lbs
Shrugs: 3x15 x 90lbs p/s

[gymdad Senior Member Find all posts View Profile Close gymdad]

Today was CHEST,TRICEPS, & ABS

Flat Bench Press: 4x8x 100lbs p/s
Incline DB Press: 4x8x 75lbs p/s
Incline DB Flyes: 3x15x 35lbs
Pec Dec Flyes: 3x15x 150lbs
Hammer Strength Incline Pres: 3x15x 45 p/s

Skullcrushers: 4x10x 70lbs
Close Grip Bench Press: 4x10x 70lbs
Dip Machine: 4x10x 70lbs p/s
Triceps Machine: 4x10x 70lbs

Hanging Leg Raises: 3x20x bw
Ab Crunch Machine: 3x20x 170lbs

[gymdad Senior Member Find all posts View Profile Close gymdad]

No workout today had a Dr. Appointment about my hernia, he scheduled me for surgery on Monday morning, so will be out for at least 4 weeks,butim looking at this as a good thing time off to rest, headland then when I don't have to worry about that hernia popping out anymore I can go all out again!!!!

[gymdad Senior Member Find all posts View Profile Close gymdad]

Sorry everyone haven't been on here just gettingbready for surgery in 3 days!! Getting a little nervous, it hurts a little having the doctor and then the surgeon poking around on it 2 days ago, so just taking it easy for now!! I'm still here and I'll be on here checking on you all while I'm recovering!!

[frandman2014 Senior Member Find all posts View Profile Close frandman2014]

Hope everything goes well for you and have a speedy recovery...😃

[gymdad Senior Member Find all posts View Profile Close gymdad]

OK back at it well cardio that is for a few more weeks. Did 30 minutes on the treadmill, incline 3.0 speed 3.2, felt good just being back in the gym!!!

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Fantastic to see you back at it brother.

[gymdad Senior Member Find all posts View Profile Close gymdad]

Thanks brother baby steps, baby steps !!!

[Pestosterone Senior Member Find all posts View Profile Close Pestosterone]

3.2 hell that's faster than what I do!!! Lol keep your mind on it brother hopefully your recovery is going the best it can