1 10 DE Upper

Speed bench w/ fat bar + doubled mini bands
  185 x 3 x 9

Decline dumbbell press
  85s x 20 x 2

Skull crusher
  85 x 12
  105 x 10
  125 x 8 x 3

Band tricep pressdown
  doubled monster mini band x 15 x 4

Lat pulldown, medium grip
  165 x 12
  185 x 10
  205 x 8 x 3

Dumbbell shrugs
  95s x 20 x 5

Shoulder rehab circuit done w/ 15 lb dumbbells
  front raise  20 x 2
  side raise 20 x 2
  bent over rear delt raise 20 x 2

Wrist curls 20 x 3

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10 28 ME Upper

Strive machine bench
  180 x 12 x 6

Rope pressdown
  60 x 20 x 5

Pullover machine
  160 x 12 x 5

Lateral raise machine
  70 x 25 x 4

Shrugs on standing calf raise
  160 x 25 x 4

Incline Sit-ups
  bw x 25 x 4


*bicep therapy, started today after 2nd post op, performed 3 times daily

  dumbbell curl
   5 x 50 x 1

  dumbbel wrist rotation
  5 x 50 x 1

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10 19 ME Lower

Cambered Bar Box Squat, Raw
  65 x 5
  155 x 5
  245 x 3
  335 x 2
  425 x 1
  475 x 1
  515 x 1
  545 x 1

Seated bow bar good morning
  195 x 12 x 5

Hack Squat
  270 x 8 x 5

Seated Pullover Machine
  160 x 12 x 5

Band Leg Curl
  Super Mini x 20 x 3

Incline Sit-ups
  bw x 25 x 2


*daily bicep therapy, started today after 2nd post op, performed 3 times daily
  dumbbell curl
   5 x 25 x 1
 
 dumbbel wrist rotation
  5 x 25 x 1

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10 Cesar Millan Churchill et maya

Sur le site : http://tgrandin.canalblog.com/ les vidéos complètes de César Millan et son livre. Découvrez aussi,-Temple Grandin, née autiste elle comprend le...

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10 5 ME Lower

SS Bar Squat
  155 x 5
  245 x 3
  335 x 2
  425 x 1
  add wraps
  475 x 1
  515 x 1

45 Degree Back Extension/ SS Bar
  95 x 12 x 5

Sled drag 200 feet
  205 x 6 trips

Seated Pullover Machine
  120 x 20 x 5

Band Leg Curl
  Super Mini x 20 x 3

Leg Press
  230 x 12-11-10-9-8-7-6-5-4-3-2-1, 10 second hold at top between sets

Incline Sit-ups
  *skipped these, abs were cramping all night, starting when I wrapped my knees for 515 squat

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10 21 ME Upper

Strive machine bench
  140 x 15 x 6

Rope pressdown
  60 x 20 x 5

Pullover machine
  160 x 12 x 5

Lateral raise machine
  70 x 20 x 5

Shrugs on standing calf raise
  160 x 20 x 5

Incline Sit-ups
  bw x 20 x 5


*bicep therapy, started today after 2nd post op, performed 3 times daily

  dumbbell curl
   5 x 25 x 1

  dumbbel wrist rotation
  5 x 25 x 1

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10 16 DE Lower

Speed squat, SS bar + average bands, parallel box (week 3)
  295 x 2 x 8

Leg extension

  180 x 15 x 4

Seated Leg curl
  120 x 15 x 4

Standing Calf Raise
  120 x 15 x 4

Abductor/Adductor
  115 x 15 x 4

Pullover machine
  120 x 20 x 5

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10 26 ME Lower

Cambered Bar Chain-Suspended Good Morning
  65 x 5
  155 x 5
  245 x 3
  295 x 3
  335 x 3
  385 x 3
  425 x 3
  475 x 3 (50 lb PR)

Hack Squat
  320 x 6 x 5

Sled drag 200 feet
  180 x 6 trips

Seated Pullover Machine
  160 x 12 x 5

Band Leg Curl
  Super Mini x 20 x 5

Spread-eagle sit-ups
  bw x 20 x 5


*daily bicep therapy,  3 times daily
  dumbbell curl
   5 x 50 x 1

 dumbbel wrist rotation
  5 x 50 x 1

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10 7 ME Upper

Plate loaded bench press machine
  90 x 20 x 6

Rope tricep pressdown
  60 x 25 x 5

Seated pullover machine
  120 x 20 x 5

Lateral raise machine
  70 x 20 x 5

Shrugs on standing calf
  140 x 20 x 5

Incline Sit-up
  bw x 25 x 2

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10 11 DE Upper

Plate loaded machine bench
  90 x 20 x 6

Rope pressdown (limited ROM due to elbow brace on left arm)
  60 x 20 x 5

Pullover machine
  120 x 20 x 5

Machine lateral raise
  70 x 20 x 5

Shrugs on standing calf machine
  160 x 20 x 5

Incline sit-ups
  bw x 20 x 5

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10 9 DE Lower

Speed squat, SS bar + average bands, parallel box
  275 x 2 x 10

GHR
  bw x 12 x 5

Leg extension

  135 x 20 x 6

Pullover machine
  120 x 20 x 5

Band Good morning
  average + super mini bands x 20 x 5

Spread-eagle sit-up
  bw x 20 x 5

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8 10 ME Lower

Deadlift opener
  135 x 5
  245 x 3
  335 x 1
  445 x 1
  add briefs
  535 x 1
  add suit
  605 x 1
  665 x 1

Sled drags, 200 ft
  180 x 5 trips forward

Reverse Hyper
  360 x 15 x 1
  450 x 15 x 1
  540 x 15 x 2

GHR
  25 x 10 x 3

Incline sit-up, weight behind head
  25 x 10 x 5

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10 14 ME Upper

Strive machine bench
  90 x 20 x 6

Rope pressdown
  60 x 20 x 5

Pullover machine
  120 x 20 x 5

Lateral raise machine
  70 x 20 x 5

Shrugs on standing calf raise
  160 x 20 x 5

Incline Sit-ups
  bw x 20 x 5

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10 13 Cardio

Exercise bike, 30 mins

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6 10 ME Upper

Got a late start tonight, didnt expect much but turned out to be a great night!

Swiss-bar bench
  155 x 5
  245 x 3
  295 x 1
  335 x 1 (previous PR)
  355 x 1 (20 lb PR)
  365 x 1 (30 lb PR)
  385 x 1 (50 lb PR)

Reverse grip bench
  245 x 8 x 4 (did 12 last set)

One-arm cable push down
  30 x 12 x 5 each arm

Chest supported row
  180 x 8 x 4

Dumbbell shrug
  120s x 15 x 4

Rear delt on pec deck
  90 x 12 x 4

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9 10 GPP

2000 meter row

45 degree back extension x 15 x 3

hanging knee raise x 15 x 3

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10 31 GPP

30 minutes cardio, 5 min walk/5 min jog

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10 29 DE Lower

Speed squat, cambered bar + 120 lbs chain, parallel box, week 2 (55%)
  305 x 2 x 12

GHR
  bw x 12 x 5

Backward sled drag 200 ft

  135 x 5 trips

Pullover machine
  120 x 20 x 5

Band Good morning
  strong band x 20 x 5

Spread-eagle sit-up
  bw x 20 x 5

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10 2 DE Lower

Speed squat, SS bar + average bands, parallel box
  245 x 2 x 12

GHR
  bw x 12 x 5

Leg Extension
  180 x 12 x 5

Pullover machine
  120 x 20 x 5

Band Good morning
  average band x 20 x 5

Seated calf raise
  140 x 20 x 5

Spread-eagle sit-up
  bw x 20 x 5

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10 12 ME Lower

Beltless SS Bar Good Morning, 5RM
  65 x 5
  115 x 5
  155 x 5
  205 x 5
  245 x 5
  295 x 5
  335 x 5

45 Degree Back Extension/ SS Bar
  95 x 12 x 5

Sled drag 200 feet
  205 x 6 trips

Seated Pullover Machine
  120 x 20 x 5

Band Leg Curl
  Super Mini x 20 x 3

Leg Press
  230 x 12-11-10-9-8-7-6-5-4-3-2-1, 10 second hold at top between sets

Incline Sit-ups
  bw x 25 x 2

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