7 20 ME Lower

Last full-gear squat before the meet, dialing in form. Worked up to planned 2nd attemp
65 x 5
155 x 5
265 x 2
355 x 1
add briefs
465 x 1
555 x 1
add suit, straps down
665 x 1
straps up + light knee wraps
715 x 1
755 x 1
810 x 1


reverse hyper
  410 x 15 x 3

Seated cable row, wide handle
  180 x 12 x 3

Lying leg curl
  180 x 12 x 3

Called it there...it was hot as hell and took most of 2 hours just to get thru the squats.

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8 20 GPP

1 mile jog

2000m row

Hanging leg raise x 15 x 3

45degree back extension x 15 x 3

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12 20 DE Upper

Dumbbell bench press

  90s x 6 x 8

Band tricep overhead extension

  Doubled monster mini x 20 x 5

Lat pull down, medium grip

  170 x 12 x 5

Dumbbell shrugs

  95s x 20 x 5

Blast strap face pulls

  Body weight x 20 x 5

Reverse grip curls

  75 x 12 x 5

Hanging leg raise

  20 x 5

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11 20 DE Lower

Speed Squat, SS bar + average bands (w/ briefs) week 2 (55%)
  385 x 2 x 10

Reverse Hyper
  270 x 25 x 2

Leg Extension
  115 x 25 x 2

Upright cable row
  50 x 25 x 2

Spread eagle sit-up
  bw x 25 x 2

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9 20 Surgery Update and Upper Body Rehab Work

So I had successful distal bicep reattachment procedure on my left bicep Thursday, Sept. 17. The surgery was performed by Dr. Steven Dailey w/ OIP, a specialist in upper extremity orthopedic procedures...the procedure was a single-incision endobutton repair.

My arm is currently in a hinged brace, locked at 90 degrees at least until my first post-op in a week. However, the extension setting is at 70 degrees, and I was told I can unlock the brace and work on extending my arm. Since ive been going to 70 degrees extension for 2 days pain free, and since I can extend it farther pain-free when the brace is off for showering, Ive taken the liberty of increasing the extension stop from 70 to 50.

Starting Sunday, Ive instituted the following rehab protocol to attempt to avoid upper body muscle atrophy. My goal is to maintain as much tricep and shoulder size & strength as possible...I know full well that I am going to lose bicep size & strength since I wont be able to do any direct bicep strength training for at least 6 weeks.

I will be performing the following 3X a day until my first pre-op, as well as doing some upper body machine strength work every day Im in the gym. I hope to be back to handling heavy weight on machine pressing & shoulder movements within 2-3 weeks to avoid atrophy.

Banded tricep extension x 100 reps (started w/ light theraband, will progress gradually)
Side delt raises x 50 reps (no weight)
Rear delt raises x 50 reps (no weight)
Front delt raises x 50 reps (no weight)

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1 20 ME Upper

Ultra-Wide Grip Bench, 6 rep max
  135 x 10
  225 x 6
  275 x 6
  315 x 6
  345 x 6 (10 lb PR)
  365 x 6 (30 lb PR)

Dumbbell incline press
  110s x 12 x 5

Standing dumbbell overhead tricep extension
  110 x 15 x 6

Lat pulldown, underhand grip
  200 x 12 x 6

Face pull
  80 x 20 x 4

Dumbbell hammer curl
  45s x 15 x 3

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20 Cesar Millan Princess Curjo Prada Bearz

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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5 20 ME Upper

Shirted 3-board press

Warm-up
135 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1

Add shirt and 3 boards
495 x 3
525 x 3
555 x 3
585 x 3 (15 lb PR)
615 x 3 (45 lb PR)

Floor press
255 x 5
255 + 40 lbs chain x 5
255 + 80 lbs chain x 5
255 + 120 lbs chain x 5
255 + 160 lbs chain x 5

One-arm dumbbell overhead
  45 x 12 x 3

Hammer ISO row
  160 x 8 x 3 each arm

Lateral dumbbell raise (heavy)
  45 x 6 x 3

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