Rahl and Athletix FormulaX and Licogenix Log

[JudgementDay]

Hope the rest keeps on feeling better, workout is looking great, keep up the good work!

[fumoney]

That didn't sound good. LOL

10 Min Elliptical Warmup

BB Bench: Barx15,135x12,185x10,225x7,245 x2,245x2
Incline DB Fly:50x15,55x12,55x12
Decline BB Bench:185x15,230x8,230x8
Vbar Tri Press: 77kx15,77kx12,77kx9
Skull Crushers:90x12,90x9,90x8
Bench Knee Raises: 35

Still feeling a bit down in strength but overall a good workout. Had good energy and pump. Still dosing Lico preworkout. It really seems (for whatever reason) to attribute to the pump. Tomorrow is back and biceps.

The wrist is really starting to feel better. I'm hopeful that by the end of next month I'll be able to deadlift again. Which, would be great timing since I intend to start my winter bulk at the beginning of Sept.

That wrist injury is a funny thing. My wrist got tweaked today playing freaking volleyball. I dove for a ball and put my left hand down to support myself and jammed it slightly. Going to have to think about wearing wrist straps for everything.

[Rahl]

Hope the rest keeps on feeling better, workout is looking great, keep up the good work!

Thanks JD. The wrist is much easier to deal with than the back! It sucks but it doesn't make anything else hurt. Just it.

That wrist injury is a funny thing. My wrist got tweaked today playing freaking volleyball. I dove for a ball and put my left hand down to support myself and jammed it slightly. Going to have to think about wearing wrist straps for everything.

I do that for a lot of things at least since I hurt it. For both mud runs I did I wore one and even sometimes doing yard work. LOL

[packers6211]

Hope the wrist continues to heal and nice incline db flyes man that is one of my weak exercises lol. Also nice declines!!

That didn't sound good. LOL


10 Min Elliptical Warmup

BB Bench: Barx15,135x12,185x10,225x7,245 x2,245x2
Incline DB Fly:50x15,55x12,55x12
Decline BB Bench:185x15,230x8,230x8
Vbar Tri Press: 77kx15,77kx12,77kx9
Skull Crushers:90x12,90x9,90x8
Bench Knee Raises: 35

Still feeling a bit down in strength but overall a good workout. Had good energy and pump. Still dosing Lico preworkout. It really seems (for whatever reason) to attribute to the pump. Tomorrow is back and biceps.

The wrist is really starting to feel better. I'm hopeful that by the end of next month I'll be able to deadlift again. Which, would be great timing since I intend to start my winter bulk at the beginning of Sept.

[JudgementDay]

Yeah those are some nice DB flys, very strong lifts.

[DJBeanPole]

Rahl,

Just posted in your BB.com log, but I'll be keeping a watchful eye out here as well. Hoping you have a quick comeback for your wrist! I've been on these 2 supplements before and I already know the outcome you are going to have... keep PUSHING!

[Rahl]

10 min run warmup

Pullups:11,8,6,5
DB Row:75x11,95x10,105x8
Machine row:160x8,160x9,160x8
Incline DB curl:40x9,40x8,40x7
Bench knee raises: 30,30
DB hammer curls: 45x8,45x8,45x6

Last workout before I leave for the beach. Rows felt great! I forgot how much I love DB rows. I hadn't done them in quite some time until a couple of weeks ago.

Leaving Friday for the each and won't be back until Wednesday. Not sure what I'll do for exercise other than playing in the ocean the whole time. Maybe run or not. Depends on how things play out.

[JudgementDay]

Workouts are looking strong man!

[fumoney]

10 min run warmup

Pullups:11,8,6,5
DB Row:75x11,95x10,105x8
Machine row:160x8,160x9,160x8
Incline DB curl:40x9,40x8,40x7
Bench knee raises: 30,30
DB hammer curls: 45x8,45x8,45x6

Last workout before I leave for the beach. Rows felt great! I forgot how much I love DB rows. I hadn't done them in quite some time until a couple of weeks ago.

Leaving Friday for the each and won't be back until Wednesday. Not sure what I'll do for exercise other than playing in the ocean the whole time. Maybe run or not. Depends on how things play out.

Have a great time Rahl !

[DJBeanPole]

10 min run warmup

Pullups:11,8,6,5
DB Row:75x11,95x10,105x8
Machine row:160x8,160x9,160x8
Incline DB curl:40x9,40x8,40x7
Bench knee raises: 30,30
DB hammer curls: 45x8,45x8,45x6

Last workout before I leave for the beach. Rows felt great! I forgot how much I love DB rows. I hadn't done them in quite some time until a couple of weeks ago.

Leaving Friday for the each and won't be back until Wednesday. Not sure what I'll do for exercise other than playing in the ocean the whole time. Maybe run or not. Depends on how things play out.

Hey hey I'm going to the beach too! Of Jamaica :-)! Have fun man! Workouts looking strong.

Sent from my Thunderbolt using AM for Android!

[Rahl]

Hey hey I'm going to the beach too! Of Jamaica :-)! Have fun man! Workouts looking strong.

Sent from my Thunderbolt using AM for Android!

Oh man! Jealous! That's where I was originally supposed to go. It's our 10 year anniversary and we got married there. Couldn't afford to take the whole family though. Lol

[packers6211]

Wow I feel like 55lb db rows are hard and you make me feel small lol those are good numbers!

10 min run warmup

Pullups:11,8,6,5
DB Row:75x11,95x10,105x8
Machine row:160x8,160x9,160x8
Incline DB curl:40x9,40x8,40x7
Bench knee raises: 30,30
DB hammer curls: 45x8,45x8,45x6

Last workout before I leave for the beach. Rows felt great! I forgot how much I love DB rows. I hadn't done them in quite some time until a couple of weeks ago.

Leaving Friday for the each and won't be back until Wednesday. Not sure what I'll do for exercise other than playing in the ocean the whole time. Maybe run or not. Depends on how things play out.

[Rahl]

Wow I feel like 55lb db rows are hard and you make me feel small lol those are good numbers!

Lol. Thanks man. That's one of my stronger lifts. I have always loved them and when I was younger I was obsessed with my back so it's gotten a lot of work over the years. Keep killing them and you'll catch me!

[DJBeanPole]

Wow I feel like 55lb db rows are hard and you make me feel small lol those are good numbers!

Lol 60s is about the highest I've gone. I try and do holds at the squeezing part of the movement. 105lbs would tear my arm off!

Sent from my Thunderbolt using AM for Android!

[Rahl]

Lol 60s is about the highest I've gone. I try and do holds at the squeezing part of the movement. 105lbs would tear my arm off!

Sent from my Thunderbolt using AM for Android!

I'm a stickler for form on anything but particularly on DB rows. I insist on full stretch and a hold at contraction. I do love to watch people's expression when I yank those 100's up!

[thebigt]

another great log, rahl!!!!

[Rahl]

another great log, rahl!!!!

Thanks Tom! Good to see you.

[DJBeanPole]

another great log, rahl!!!!

Hey hey look at that another brother from the Indy area!

[JudgementDay]

YEA BUDDY!

[Rahl]

Ok well I squeezed one more in quick. LOL

Elliptical run: 20 intervals
Cable fly:42.5x12,42.5x12,42.5x12
Pec dec:150x10,150x10,150x8
Dips:15,15,15
Hanging windshield washers:12,10,6 into 6 straight leg raises.

Quickly but one more before I hit the beach! Haha