Gymdads Training Log

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

Thanks F.I.S.T. I definatly know I got shit done this morning this hurt is going to be here for a few days in fact all my workouts this week have stayed with me for a few days!!

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

Today was Shoulders & Abs
Had a really good workout today

Standing Military Press:3x8x 20lbs p/s ( up 5lbs p/s)
Smith Upright Rows: 3x10x 25lbs p/s
DB Lat Raises:3x10x25 lbs p/s
Reverse Pec Deck:3x15 x 140lbs ( up 10lbs )
Cable Rope Face Pulls:3x15x 80lbs ( up 10lbs )
DB Front Raises: 3x10x 25lbs p/s

Hanging Leg Raises: 3x20x bw
An Crunch Machine:3x20x 170lbs ( up 10lbs )

Got home from work and did 20 minutes on the treadmill speed : 4.2 incline: 5.5

Now that was rough cause my legs hurt so bad from yesterday's leg workout but feeling better

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

Another great workout for you brother.

You know what can help for those legs is a massage and soaking in a hot bath with Epsom salts.If you can get a deep tissue massage,do it.I had one today and it was awesome man.If not.the hot bath soaks will also work wonders.

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

Another great workout for you brother.

You know what can help for those legs is a massage and soaking in a hot bath with Epsom salts.If you can get a deep tissue massage,do it.I had one today and it was awesome man.If not.the hot bath soaks will also work wonders.

Yeah I've had one of those massages before they are wonderful!!! But just got out of the Epsom salt tub and it felt pretty good too!! The wife is going to order one of those Fascia blaster she has been following it pretty heavy, and going to see if it works!

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

No workout today needed the dayoff , but still did a lot of lifting and walking at work

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

Off day again today, except I had my freezer clean at work so actually had a whole body workout and free sauna that I was getting paid to use for 4 hours!!! Anyway I'm beat either way!!

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

Cardio only today. 20 minutes on the treadmill speed: 4.2 incline: 5.3

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

Today was CHEST & TRICEPS & ABS. And with the weather getting nicer going to do cardio after workouts so we can enjoy the evenings!

Flat Bench Press: 4x8x 80lbs p/s
Incline DB Press: 4x8x 65 lbs ( up 5lbs )
Incline DB Flyes: 3x15x 30lbs ( up 5lbs )
Pec Dec Flyes: (cause both cable flyes were busy) 3x15x 160lbs

Skullcrushers: 4x10x 60lbs
Close Grip Bench Press: 4x10x 60lbs
VGrip triceps Pushdowns: 4x10x 90lbs ( up 10lbs)

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

Then did 20 minutes on the bike rolling hills setting!! Great workout this morning!!

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

Awesome work brother.

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

Back & Biceps day:

Bentover Barbell Row: 4x8x 60lbs p/s (up 5lbs p/s)
Wide Grip Lat Pulldowns: 4x8x 137.5lbs (up 7.5lbs)
Cable Rows: 4x15x 120lbs
DeadLifts: 3x10x 70lbs p/s (up 15lbs p/s)

Straight Bar Curls: 4x10x 20lbs p/s (up 10lbs p/s)
Incline DB Curls: 25 lbs p/s
Preacher Curls: 4x10x 50lbs
21's with straight bar: 3 sets x 15lbs p/s

Was a pretty good workout although I hate working back after 3 back surgeries its my weakest spot!! But I get through it!!

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

Great workout brother.Look at it this way,since it is your weakest bodypart due to your surgeries,it needs the most attention to rebuilding it.So dont hate working back.........EMBRACE IT AND CONQUER IT MY FRIEND!!!

You appear to be doing just that.LOL

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

Yes sir when back day gets here I get to the gymhave a quick reminder talk to the old back by saying here we go buddy time to make you strong!!! I'm doing this for you!!!

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

OK y'all here we go today was LEG Day, was it a doozie!!!! I gave it everything I had left it all there!!! Like i say Go Hard or Go Home!!

Squats: 4x8x 90lbs p/s ( up 10lbs p/s )
Leg Press:4x10x 3 plates p/s
Leg Extensions: 4x15x 150lbs ( up 10lbs )
Leg Curls: 4x15 x 90lbs( up 10lbs )
Seated Calf Raises: 3x15x 35lbs p/s ( up 10lbs p/s)

I know not a lot of weight but I'm getting back up there!!!

Then did 15 minutes of easy cardio on the bike afterwords!!!

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

Today was SHOULDERS & ABS: good workout today as well!!

Standing Military Press:3x8x 25lbs p/s ( up 5lbs p/s)
Smith Upright Rows: 3x10x 25lbs p/s
DB Lat Raises:3x10x 30lbs p/s (up 5lbs)
Reverse Pec Deck:3x15 x 150lbs ( up 10lbs )
Cable Rope Face Pulls:3x15x 90lbs ( up 10lbs )
DB Front Raises: 3x10x 30lbs p/s (up 5lbs)

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

Then did 10 minutes on the Evil Stairmaster?!! Love that machine.

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

Making awesome progress man.Definitely an inspiration.

Keep it going brother.