ZZtigerZZ81

I don't like front squats either that is why I do goblets because it really helps the weight stay on your heels rather then your toes. But I have no problem with back squats.

Those treadmill workouts really didn't seem too bad because of the cardio cinema they have at the gym in Mobile. I was watching some movie about Rugby with the protagonist from Never Back Down...very inspirational movie.

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ZZtigerZZ81

Arms

Really trying to gain mass on my arms so I work them pretty hard.

Start with a triple set (rest only after 1 set of each):
BB curl: 12/50, 10/55, 10/60
Rev BB curl: 10/50, 12/50, 10/50
o-head DB tri. ext.: 12/60, 8/70, *4/80 & 8/55
hammer curl (hold one arm parallel to ground while curling other and switch after complete set): 15/15, 10/20, 8/25
preacher curl: 10/110, *5/120 & 5/80, 10/90

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ZZtigerZZ81

explosive bench: 3 sets of 10 at 95 lbs
explosive incline: 3 sets of 10 at 95 lbs
flat bench fly: 15/40, 12/45, 8/50
incline fly: 15/30, 12/40, 8/50
DB bench: 10/60, 5/70, *1/80 & 8/55
DB incline: 10/50, 8/60, 6/70
DB decline\ 8/40_ 7/40_ 7/40
Decl. fly: / 5/40 7/40 7/40 both exercises w/o rest in between
uneven push-up (ft elevated): 10 ea, 12 ea, 12 ea
Cable fly: 3 sets of 12 at 50 lbs

Abs
cable crunch: 50/100, 45/110
lying leg raises: 20, 15/10, 15/10
decline sit-ups: 30, 20
weighted core twists: 13/25, 15/25

cardio
18 min HIIT (20 secs at 90% and 40 secs at 30%)
4 min at 50%
on arc trainer

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ZZtigerZZ81

tried a couple of new exercises today to focus on my inner thighs...so the weights are lower then I could probably do.

Wide stance squats (toes out): 18/135, 18/135, 18/135, 15/165
O-head BB lunge: 18/45, 12/55, 10/65
Calf raise Stairs: 20 stairs - 8 raises on each - 25 lb DB held behind back
wide stance Goblet (ass to calf): 15/60, 15/60, 15/60
DB jump squat: 8/25, 8/25, 8/30
Hack squat: 8/95, 10/95, 12/95
Abductor: 25/70, 25/70, 20/80
Adductor: 20/50, 15/50, 30/40

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ZZtigerZZ81

My legs were way too sore to do full body today as planned, and it also affected my cardio, but oh well.

tricep push-down: 18/140, 12/170, 8/200
strict pull-up: 10, 10, 8
dips: 15, 15, 15
neutral pull-up: 10, 8, 7
triangle push-up: 10/25, 8/35, 8/45 (wt added to back)
BB curl (arms over bench): 12/40, 9/50, 9/50
DB curl (arms over bench): 12/20, 10/25, 8/30
hammer curl (hold parallel to ground): 10/20, 8/25, 6/30
DB tri ext: 15/15, 12/20, 6/25
standing o-head DB ext: 10/55, 7/60, 8/70

ABS
standing weighted side bends: 15/25, 15/25, 12/25
lying leg raise to pulse up: 30, 20
GHD sit-up: 15, 15, 15
wtd cable crunch (pull down): 15/60, 18/60, 20/60

Cardio (treadmill)
1 min at 3,6,7,8,9 mph
4 min at 3 mph
2 min 7 mph

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ZZtigerZZ81

My back is still sore from something so I have been avoiding that muscle group until it is fully healed.

BB bench: 12/145, 8/165, 4/185, 3/185
Uneven push-up: 15ea, 15ea, 20ea
Chest fly (no rest): 12/40, 12/35, 12/30, 15/25, 20/20, 25/15
Incl. fly (no rest): 12/40, 12/35, 15/30, 15/25, 20/20, 25/15
Incl. bench: 8/115, 6/135, 10/115, 8/115
Decl. bench: 10/135, 10/135, 8/135
Cable fly: 12/50, 12/50, 15/40, 18/40
side-to-side pull-up: 8

Abs
GHD sit-up: 20, 20, 20
plank walk: 5, 7, 8 (this exercise killed me...first time doing it...it worked every ab muscle though)

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ZZtigerZZ81

worked through the soreness and it helped it a bit...I must have been sitting wrong playing Undisputed all last week. I sucked at that game but I am getting better.

Pull-up - 3 sets of 10
Rom. deadlift - 15/135, 10/185, 6/225, 4/245, 3/265 (most weight attempted so far)
Bent over BB row - 12/95, 10/115, 8/135, 4/155
standing good morning - 15/95, 12/115, 8/135, 2/155
inverted row - 10, 12, 9
single leg DB deadlift - 10/110, 10/100 (knee was kind of wobbly on my right leg so I stopped at 2 sets)
pull down - 3 sets of 12/130
face pull - 12/120, 12/120, 10/135
cable row - 10/120, 10/140, 8/160

abs
GHD - 3 sets of 25
cable crunch - 25/120, 20/120, 15/135

Cardio
15 min HIIT on the arc trainer (90% for 20 secs & 30% for 40 secs)

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swpthleg

Not sure where your back is hurting, but the rhomboids are easily bothered that way. I stretch mine out with almost every set when I'm working my back.

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ZZtigerZZ81

it is the lower back i woke up one morning last week and it felt like i had been hit and bruised or something and I think that was last monday...but it doesn't hurt like "back pain" it feels like a bruise but on my spine i guess.

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ZZtigerZZ81

tricep push down - 25/130, 15/180, 10/200
strict pull-up - 5/30 & 5, 5/30 & 5, 4/30 & 4
s/s with dips - 12/30, 12/30, 9/30
neutral pull-up - 3 sets of 8
overhead DB ext - 10/70, 8/75, 10/80
triangle push-up - 6/45, 7/45, 8/45
s/s with BB curl - 10/65, 7/75, *2/85 & 15/45
triple tricep DB ext (lying down from behind head to above chest, lying down (1 arm) across face, and sitting up (1 arm) behind/across head) - 12,6,3/20; 6,6,3/20; 6,6,6/15
hammer curl (hold non-moving arm parallel to ground) - 18/15, 12/20, 6/25
DB curl - 5/25, 5/30, 2/35
reverse BB curl - 12/45, 10/55, 6/65

Abs
GHD - 20, 15
plank walk - 10, 8, 8

Cardio
15 minutes (HIIT on arc trainer) 20 secs at 90% and 40 secs at 30%
Cool down for 5 minutes

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