81Back on Monday

Justin has advised me to change my training a little so I will be doing back twice a week to try etch a little more detail.

Mondays will be for more rowing movements

Underhand Bent rows, Deads from the floor, Seated Straight bar rows, Bent DB rows, One are Cable rows

Abs and stretching.

Like last week, I lightened up on the all the movements except dead lifts.

Tuesday was Chest

Machine Fly, Incline Bench (drop set from 315lbs), Inc H/S ss with Flat H/S, Weighted Dips ss with Cable Fly.

We had a couple extra people join us in today's lift, which elevated the intensity of the workout. It was a great workout and we added in the Super Sets to keep the rest time down as well.

Calves and Cardio to finish.

Legs on Thursday

I took legs off last week so it felt good to get back in there. My knees felt the best they have in a while, so that's the positive side of the week off.

Extensions, Front Squats (365X6), Walking lunges, Seated Leg Curls (rest paused)

Stretched after and called it a day.

After being sick last week, I finally stepped on the scale this morning and I was 229lbs. Getting sick is very frustrating, but I'll bounce back better.


Shoulders on Friday

I was finally able to press. There felt like there was a little instability in the joint, but I was still able to actually press some weight. I will continue to take it slow with free weight pressing movements like DB press, but with Machines and the Smith Machine I will try to push it.

High Rope Row, Seated Laterals (RP), H/S Shoulder press, Cable laterals

Abs and a little stretching at the end.

My lats and mid back were still sore so I did not add the second training day this week.

Saturday was Arms

We went to the gym earlier then normal on the weekends. I like it more that way. I had the workout out of the way and the rest of the day to myself.

Rope press downs, Machine Dips (triple drop), Incline Skull Crushers
EZ Bar curls (RP), Preacher Curls (triple drop), Incline Curls, Pinwheel curls

Calves and Cardio at the end.

This was one of the more productive weeks of training. I finally had no limitations and my hunger and motivation are back up to a consistent level. Since I had the post show rebound of 40+ bloated pounds, I've had to many aches and pains. I finally feel normal again, and ready to add a couple more pounds before starting my contest diet in February.

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