You all know who I am and what has happened but for those new people here we go in a sentence or two:
Last year tore my left rotator cuff....took a long time to rehab....got better little by little....the better I was with the shoulder the worse my health got and I was pretty much sick all year long....now I'm tired of that!
I wont be setting any major goals or any date specific time frames b/c that always seems to get me in trouble. Only thing I will be doing is trying to regain my strength and some mass I have lost these past few months....then we'll see from there as far as bf% goes. Don't plan on being under 15% in a while...no desire for lean muscle just pure mass and strength for now. So once the bf% gets in the mid teens I'll just start bulking again! Got some major things coming up I will need them for.
Also looking into within the next year or two competing in some sort of triathalon/marathon/5k race thingy majiger. Don't know why but I think that is very bad ass right now and since I don't want to go to crazy with the shoulder there is plenty of room for cardio LOL.
Diet I will do on my own....I wont be posting any of that though it will be my own doing b/c it will be changing alot!
My training changes alot but here is what I'll be doing for the next few months:
Power
Back/Delts:
Rack Deadlift 3 x 4-6
Bent Over Row BB 3 x 4-6
CG Pull down 2-3 x 4-6
CG Seated Row (cable) 2-3 x 4-6
DB Military press 3 x 4-6
Cheat Lateral 3 x 4-6
Single Arms Face Pulls (top cable) 3 x 4-6
Quads/Tri???s:
BB Squats 3 x 4-6
Leg Press (45° version) 3 x 4-6
Single Leg Extension 2 x 4-6
CG Bench Press 3 x 4-6
Skull Crushers BB 2 x 4-6
French Press DB 2 x 4-6
Bi???s/Traps:
Oly Barbell Curl 3 x 4-6
Preacher Curl EZ 2 x 4-6
DB Hammer Curl 2 x 4-6
Behind Back BB Shrugs 3-4 x 6-8
Chest/Hamstrings:
Barbell Press 3 x 4-6
Incline DB Press 3 x 4-6
Decline BB Press 3 x 4-6
Lying Leg Curl 3 x 4-6
Stiff legged Deadlift BB 3 x 4-6
Rep Range
Back/Delts:
Full Deadlift 3 x 6-8
DB Row 3 x 6-8
HS Row (low/high) 2 x 8-10
HS Horz. Row 2 x 10-12
Pull down 2 x 12-15
Smith Milt. Press 3 x 6-8
HS Side Lateral 2 x 8-10
DB Side Lateral 2 x 10-12
B/O DB Lateral 3 x 12-15
Quads/Tri???s:
Leg Extension 2 x 8-10
Hack Squat 3 x 10-12
One legged Leg Press (these rock!) 3 x 12-15
Pushdown V 3 x 6-8
HS Tri Ext. 3 x 8-10
Single Arm Rev. Pushdown 1-2 x 10-12
Bi???s/Traps:
Alternating dumbbell curl 2 x 6-8
Corey Curls 2 x 8-10
Concentration Curl 1-2 x 10-12
Barbell shrug 1 x 8-10, 1 x 10-12
DB shrug 1 x 10-12, 1 x 12-15
Chest/Hamstrings:
Incline BB Press 3 x 6-8
Bench Press DB 3 x 8-10
Flyes Flat 2 x 10-12
Lying Leg Curl 2 x 6-8
DB SLDL 2 x 8-10
Sitting Leg Curl 2 x 10-12
Shock
Back/Delts:
Tbar Row/Stiff Arm Pull Down 1-2 x 8-10
HS Row (low/high)/Pulldown 1-2 x 8-10
CG Pully row/HS Horz Row 1-2 x 8-10
Deadlift 6-8,6-8,6-8
HS Milt Press/DB Front Raise 1-2 x 8-10
Seated Side Lat/HS Side Lat (SS) 1-2 x 8-10
Pec Dec/ B/o Rear Lateral 1-2 x 8-10
Face Pull (single arm) (DS) 6-8,6-8,6-8
BB Shrug/Machine Shrug SS 1-2 x 8-10 each
Quads/Tri???s:
Leg Extension/BB Squat(SS) 2 x 8-10
Leg Extensions/Leg Press (SS) 2 x 8-10
Leg Press Drop set 6-8, 6-8, 6-8
CG Bench Press/Pushdown (SS) 1-2 x 6-10
Reverse pushdown/DB French Press (SS) 1-2 x 6-10
HS Tri Ext. (DS) 8-10,8-10
Bi???s/Traps:
Standing EZ Curl/DB Curl (SS) 1-2 x 6-10
HS Preacher Curl/Reverse Curl (SS) 1-2 x 6-10
Concentration Curl (DS) 6-10,6-10
BB Shrug/Machine Shrug SS 1-2 x 8-10 each
Chest/Hamstring:
Incline Smith Press/Cable crossover (SS) 1-2 x 8-10
Incline Flyes/Pullover (SS) 1-2 x 8-10
Seated Machine Press (DS) 8-10,6-8,6-8
SLDL BB/lying leg curl 2 x 8-10
Single Leg Curl/lying leg curl 2 x 8-10
Sitting Leg curl(DS) 8-10,8-10
Anything I post is free for your taking so if ya like the routine go for it....always open for suggestions and am always willing to give them however harsh, true, or straight up it is I'll say it. Truth hurts!
Last year tore my left rotator cuff....took a long time to rehab....got better little by little....the better I was with the shoulder the worse my health got and I was pretty much sick all year long....now I'm tired of that!
I wont be setting any major goals or any date specific time frames b/c that always seems to get me in trouble. Only thing I will be doing is trying to regain my strength and some mass I have lost these past few months....then we'll see from there as far as bf% goes. Don't plan on being under 15% in a while...no desire for lean muscle just pure mass and strength for now. So once the bf% gets in the mid teens I'll just start bulking again! Got some major things coming up I will need them for.
Also looking into within the next year or two competing in some sort of triathalon/marathon/5k race thingy majiger. Don't know why but I think that is very bad ass right now and since I don't want to go to crazy with the shoulder there is plenty of room for cardio LOL.
Diet I will do on my own....I wont be posting any of that though it will be my own doing b/c it will be changing alot!
My training changes alot but here is what I'll be doing for the next few months:
Power
Back/Delts:
Rack Deadlift 3 x 4-6
Bent Over Row BB 3 x 4-6
CG Pull down 2-3 x 4-6
CG Seated Row (cable) 2-3 x 4-6
DB Military press 3 x 4-6
Cheat Lateral 3 x 4-6
Single Arms Face Pulls (top cable) 3 x 4-6
Quads/Tri???s:
BB Squats 3 x 4-6
Leg Press (45° version) 3 x 4-6
Single Leg Extension 2 x 4-6
CG Bench Press 3 x 4-6
Skull Crushers BB 2 x 4-6
French Press DB 2 x 4-6
Bi???s/Traps:
Oly Barbell Curl 3 x 4-6
Preacher Curl EZ 2 x 4-6
DB Hammer Curl 2 x 4-6
Behind Back BB Shrugs 3-4 x 6-8
Chest/Hamstrings:
Barbell Press 3 x 4-6
Incline DB Press 3 x 4-6
Decline BB Press 3 x 4-6
Lying Leg Curl 3 x 4-6
Stiff legged Deadlift BB 3 x 4-6
Rep Range
Back/Delts:
Full Deadlift 3 x 6-8
DB Row 3 x 6-8
HS Row (low/high) 2 x 8-10
HS Horz. Row 2 x 10-12
Pull down 2 x 12-15
Smith Milt. Press 3 x 6-8
HS Side Lateral 2 x 8-10
DB Side Lateral 2 x 10-12
B/O DB Lateral 3 x 12-15
Quads/Tri???s:
Leg Extension 2 x 8-10
Hack Squat 3 x 10-12
One legged Leg Press (these rock!) 3 x 12-15
Pushdown V 3 x 6-8
HS Tri Ext. 3 x 8-10
Single Arm Rev. Pushdown 1-2 x 10-12
Bi???s/Traps:
Alternating dumbbell curl 2 x 6-8
Corey Curls 2 x 8-10
Concentration Curl 1-2 x 10-12
Barbell shrug 1 x 8-10, 1 x 10-12
DB shrug 1 x 10-12, 1 x 12-15
Chest/Hamstrings:
Incline BB Press 3 x 6-8
Bench Press DB 3 x 8-10
Flyes Flat 2 x 10-12
Lying Leg Curl 2 x 6-8
DB SLDL 2 x 8-10
Sitting Leg Curl 2 x 10-12
Shock
Back/Delts:
Tbar Row/Stiff Arm Pull Down 1-2 x 8-10
HS Row (low/high)/Pulldown 1-2 x 8-10
CG Pully row/HS Horz Row 1-2 x 8-10
Deadlift 6-8,6-8,6-8
HS Milt Press/DB Front Raise 1-2 x 8-10
Seated Side Lat/HS Side Lat (SS) 1-2 x 8-10
Pec Dec/ B/o Rear Lateral 1-2 x 8-10
Face Pull (single arm) (DS) 6-8,6-8,6-8
BB Shrug/Machine Shrug SS 1-2 x 8-10 each
Quads/Tri???s:
Leg Extension/BB Squat(SS) 2 x 8-10
Leg Extensions/Leg Press (SS) 2 x 8-10
Leg Press Drop set 6-8, 6-8, 6-8
CG Bench Press/Pushdown (SS) 1-2 x 6-10
Reverse pushdown/DB French Press (SS) 1-2 x 6-10
HS Tri Ext. (DS) 8-10,8-10
Bi???s/Traps:
Standing EZ Curl/DB Curl (SS) 1-2 x 6-10
HS Preacher Curl/Reverse Curl (SS) 1-2 x 6-10
Concentration Curl (DS) 6-10,6-10
BB Shrug/Machine Shrug SS 1-2 x 8-10 each
Chest/Hamstring:
Incline Smith Press/Cable crossover (SS) 1-2 x 8-10
Incline Flyes/Pullover (SS) 1-2 x 8-10
Seated Machine Press (DS) 8-10,6-8,6-8
SLDL BB/lying leg curl 2 x 8-10
Single Leg Curl/lying leg curl 2 x 8-10
Sitting Leg curl(DS) 8-10,8-10
Anything I post is free for your taking so if ya like the routine go for it....always open for suggestions and am always willing to give them however harsh, true, or straight up it is I'll say it. Truth hurts!
Personally, I'd do full deads on power week and rack deads on rep range, but that's just me.
