Gymdads Training Log

[gymdad]

Thanks brother F.I.S.T. I'm slowly making it back

SHOULDERS:

Seated Hammer Strength Shoulder Press: 4x10x 45lbs p/s
Smith Upright Rows: 4x10x 10lbs p/s
DB Lat Raises:3x10x 15lbs p/s
Reverse Pec Deck:3x15 x 80lbs
Cable Rope Face Pulls: 4x10x 20lbs
Front DB Raises 4x10x 15lbs
Shrugs: 3x15 x 45lbs p/s

Hanging leg raises: 3x15x bw
Ab machine: 3x15x 70lbs

12 minutes on the Evil Stairmaster level 7

[F.I.S.T.]

Another great workout brother.

[gymdad]

This morning was the workout that did my hernia in 4 weeks ago, so was very cautious doing this one dropped way down in weight and killed it!!!

LEG Day!!!
Squats: 4x12x 45lbs p/s
Hack Squat: 4x12x 25lbs p/s
Leg Press:4x12x 2 plates p/s
Leg Extensions: 4x15x 90lbs
Lying Leg Curls: 4x15x 80lbs
Seated Calf Raises: 3x15x 25lbs p/s

Then did nice cool down on the bike for 10 minutes

Had a great workout legs feel like jello!!!

[gymdad]

Thatscwhat I'm hoping for brother

[Pestosterone]

Stair master in my favorite I was trying to get 2000steps in under 20 minutes earlier this year but gave that up made it to 1800 and something once now I stay at 6-8 that thing melts fat like a deepfrier

[gymdad]

This morning was
Back and Biceps:

Bentover Barbell Row: 4x12x 35lbs p/s
Wide Grip Lat Pulldowns: 4x12x100lbs
Cable Rows: 4x15x 100lbs
Low row machine: 4x15x 45lbs p/s

Straight Bar Curls: 4x10x 10lbs p/s
Incline DB Curls: 15lbs p/s
DB Hammer Curls: 4x10x 15lbs p/s
Machine Preacher Curls: 4x10x 50lbs

10 minutes on Evil Stairmaster level 8

[gymdad]

Thanks brother I plan on it!!! I have you alls guidance to go by!!!

[F.I.S.T.]

Thats awesome brother.Great to hear it.

Workout looks great brother.Making an amazing comeback.KICK ASS MAN!!!

[gymdad]

Thanks frandman I'm taking it easy!! Just felt good to be back!!

One good thingbabout having to go lighter is I can get my proper form back in check!!!

[frandman2014]

Glad you go back to training...
Take it easy at first.... You get back to yourself in no time

[gymdad]

Ok fellas and ladies finally got to hit the iron again after 4 weeks off from hernia surgery, don't worry went light weight but it felt good to be back at it!! Taking it slow light and easy!!!
Today was CHEST,TRICEPS, & ABS

Flat Bench Press: 4x8x 45lbs p/s
Incline DB Press: 4x8x 45lbs p/s
Incline DB Flyes: 3x15x 20lbs
Pec Dec Flyes: 3x15x 70lbs
Hammer Strength Incline Pres: 3x15x 25lbs p/s

Skullcrushers: 4x10x 40lbs
Close Grip Bench Press: 4x10x 40lbs
Dip Machine: 4x10x 45lbs p/s
Triceps Machine: 4x10x 50lbs

Hanging Leg Raises: 2x10 bw
Ab Crunch Machine: 3x20x 70lbs

10 minutes on the Evil Stairmaster level 6

Went easy on the abs since that is where my hernia was felt really good!!!

[F.I.S.T.]

Great work man.Hang in there.Keep working it brother.

[gymdad]

Another morning of cardio!, treadmill again for 30 minutes up the incline to 5.0 and put the speed up to 4.0, was getting rough at the end but made it through!!

[gymdad]

I am anxious for Monday morning!!! It will be light weight for a while but it will still be weights!!! Lol

[F.I.S.T.]

Hell yeah brother.Keep it going man! Doing great.