Pump #4
This abdominal sprain has been a real set back. I'm 3 weeks out of a good leg workout now so last night I figured I'd try some stuff and see how it goes now that this seems to be healing up better.
I set out to do some basic leg extensions and leg curls and then work calves a bit. I missed squatting so bad I figured I'd try some light stuff and so I did, light...
Added some shoulders and traps in at the end for a really weird and mixed up workout but I feel really good about it today...
Been getting some crazy workouts from the Pump.
Here is how it played out:
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Legs
BB Squat: Full ROM, no half or parallel stuff - went light but got some done...
Warm ups:
Broomstick-10 / Bar - 10 then weighted and increase the weight on each set...
10/10/10/10 Felt good, the sprain is healing for sure! Very excited!...
Prone Leg Curl: Increase weight on each set...
20/15/10 Felt pain from these in the abdominal area a bit so I stopped at 3 sets...
Leg Ex: Increase weight on each set except the last set where I dropped back and repped out...
20/15/12/20 Feelin the burn...
Leg Ex Singles: One leg at a time with fixed weight for 3 sets per leg...
15/12/10 x2
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Calves & start in on shoulders...
Weird SS Calves & Shoulders LOL!
Standing DB Calf Raise: Used a board and a pair of 40's for 6 sets wide and narrow footing...
20/20/20/20/20/20 No rests! Alternating sets with the Reverse DB Laterals...
&
Reverse DB Laterals: New one, thanks Hollow1! - Fixed weight (light weight) for 6 sets alternating sets with the calf raises...
10/10/10/10/10/10 No rests!
Thought I'd pass out LOL! Walk out of garage and stretch for 1 minute...
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Shoulders
Super Set1 DB Side Laterals with Upright Rows...
DB Side Lateral Raise: Fixed weight alternating sets with the Upright Rows...
10/10/10 No rests!
&
Upright Row: Used EZ-Curl bar with fixed weight alternating sets with the DB Side Laterals...
10/10/10 No rests!
About to puke, rest 1 minute, drink more and repeat again same SS:
Super Set2
DB Side Lateral Raise:
10/7/6 No rests!
&
Upright Row:
10/8/7 No rests!
Piss break, more drink, trap time...
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Traps
BB SS: Used the EZ-Curl bar with fixed weight for 3 sets behind the back grip...
20/20/20
BB SS: Used the EZ-Curl bar again and increased 20 lbs for 3 more sets front grip...
20/20/20
Tight squeezes at the top of these. My traps need more work!
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Still some left in the tank but I'm at 1:25 in so I'm not starting anything else...
Slept sore, sore this AM. Ahhhhh, I love it
Tomorrow is Back day!
Hg