newbie2bb
Guest
The People's logesire meets Discipline
I'MMMMMMMMMMMMMmmmmmmmmmmmmmmmmmmm back!
here we go :
The basics
Name:Spence
Sex: male
age :34 years old
Injuries : Shoulder dislocation so gettin back on the horse
bodyfat: unknown ..stomach fatness lol ...due to had to get out of the weights (will post later when not at work lol )
so this log is going to be the goto log of me .
Training
Monday (Legs)
A: Leg Extensions:
4x12 (Week 1)
4x8 (Week 2)
3x6 (Week 3)
B: Single Leg Extensions (Each Leg)
4x15 (Week 1)
4x12 (Week 2)
3x10 (Week 3)
C1: Lying Leg Curl
4x12 (Week 1)
4x10 (Week 2)
3x8 (Week 3)
C2: Standing Leg Curl (Each Leg)
4x12 (Week 1)
4x10 (Week 2)
3x8 (Week 3)
D1: Standing Calve Machine (If Shoulder can hold weight)
4x12 (Week 1)
4x10 (Week 2)
3x8 (Week 3)
D2: Seated Calve Machine
4x12 (Week 1)
4x10 (Week 2)
3x8 (Week 3)
Tuesday (rehab exercises) (probably doing as circuit each set for 3 sets 15 reps)
Shoulder dislocations as warm up before doing this set
Cable cross overs
cable side raise
cable front raises
cable pushdown to front one arm'd ..both arms seperate (yes left and then right)
Cable str8 arm cross over (both arms seperate)
cable rotator cuff move. (put arm on side and then in and out in L position )
Bicep curl
Cable crossover (from ground up like an uppercut str8 arm ..independant arm)
Cable rows one arm at a time
Cable shoulder press (new item)
Cable rows (new item)
Cuban press (new item)
wed (Abs/cardio or rest)
A: Dragon Flags (Use a bench that puts no pressure on shoulder)
4x12 (Week 1)
4x12 (Week 2)
4x12 (Week 3)
B: Ab crunch machine
4x12 (Week 1)
4x12 (Week 2)
4x12 (Week 3)
C: Decline Situps
4x12 (Week 1)
4x12 (Week 2)
4x12 (Week 3)
D: Situps
4x12 (Week 1)
4x12 (Week 2)
4x12 (Week 3)
Thursday (Legs)
Repeat Monday Workout
Friday (rehab)
repeat tuesdays workout
Sat (cardio /abs or rest )
repeat wed workout
Sunday (rest)
nothing
Some days i might do P90x ab ripper. just depends on time frame . Will be doing this for 4 to 6 weeks to give my recently dislocated shoulder enuf time to recover. All the upper body exercises are from the stand point of rehab of the tender shoulder . As usual any suggestions or comments appreciated and welcomed.
Supplements
whey protein
Fish oil
Bc+eaa
Jack3d
Myco green
foot note: this is the peoples log and will be here to inform and entertain . because weightlifting isnt just about weights its about wholelistic the whole body and experience . so u have freedom to post pics, be irreverant or otherwise. i dont care. Cause that one pic might make my day and i got humor...
ie.. if ever wanna feel good about urself . Goto Funny Pictures at WalMart.
I'MMMMMMMMMMMMMmmmmmmmmmmmmmmmmmmm back!
here we go :
The basics
Name:Spence
Sex: male
age :34 years old
Injuries : Shoulder dislocation so gettin back on the horse
bodyfat: unknown ..stomach fatness lol ...due to had to get out of the weights (will post later when not at work lol )
so this log is going to be the goto log of me .
Training
Monday (Legs)
A: Leg Extensions:
4x12 (Week 1)
4x8 (Week 2)
3x6 (Week 3)
B: Single Leg Extensions (Each Leg)
4x15 (Week 1)
4x12 (Week 2)
3x10 (Week 3)
C1: Lying Leg Curl
4x12 (Week 1)
4x10 (Week 2)
3x8 (Week 3)
C2: Standing Leg Curl (Each Leg)
4x12 (Week 1)
4x10 (Week 2)
3x8 (Week 3)
D1: Standing Calve Machine (If Shoulder can hold weight)
4x12 (Week 1)
4x10 (Week 2)
3x8 (Week 3)
D2: Seated Calve Machine
4x12 (Week 1)
4x10 (Week 2)
3x8 (Week 3)
Tuesday (rehab exercises) (probably doing as circuit each set for 3 sets 15 reps)
Shoulder dislocations as warm up before doing this set
Cable cross overs
cable side raise
cable front raises
cable pushdown to front one arm'd ..both arms seperate (yes left and then right)
Cable str8 arm cross over (both arms seperate)
cable rotator cuff move. (put arm on side and then in and out in L position )
Bicep curl
Cable crossover (from ground up like an uppercut str8 arm ..independant arm)
Cable rows one arm at a time
Cable shoulder press (new item)
Cable rows (new item)
Cuban press (new item)
wed (Abs/cardio or rest)
A: Dragon Flags (Use a bench that puts no pressure on shoulder)
4x12 (Week 1)
4x12 (Week 2)
4x12 (Week 3)
B: Ab crunch machine
4x12 (Week 1)
4x12 (Week 2)
4x12 (Week 3)
C: Decline Situps
4x12 (Week 1)
4x12 (Week 2)
4x12 (Week 3)
D: Situps
4x12 (Week 1)
4x12 (Week 2)
4x12 (Week 3)
Thursday (Legs)
Repeat Monday Workout
Friday (rehab)
repeat tuesdays workout
Sat (cardio /abs or rest )
repeat wed workout
Sunday (rest)
nothing
Some days i might do P90x ab ripper. just depends on time frame . Will be doing this for 4 to 6 weeks to give my recently dislocated shoulder enuf time to recover. All the upper body exercises are from the stand point of rehab of the tender shoulder . As usual any suggestions or comments appreciated and welcomed.
Supplements
whey protein
Fish oil
Bc+eaa
Jack3d
Myco green
foot note: this is the peoples log and will be here to inform and entertain . because weightlifting isnt just about weights its about wholelistic the whole body and experience . so u have freedom to post pics, be irreverant or otherwise. i dont care. Cause that one pic might make my day and i got humor...
ie.. if ever wanna feel good about urself . Goto Funny Pictures at WalMart.