My son just had his 8 year old check up. Growing like mad still, just under 5 feet tall. Asked the doc about lifting weights and was told he can as long as the weights are kept light, so he can do 10 reps per movement w/o a problem. I’m psyched, he’s happy as well. Will be getting a workout plan ready for him for the summer.
Working out tonight. Went in this morning, did my squats but had to quit after about 4 sets from a cough that was hurting and making it impossible to workout. Went in tonight, back was a bit sore from the squats and the cough remained. Dummy me decided to continue my workout, next thing on my list after squats is dead lifts. I did a warm up set of 225 pounds x 10, went to my next set of 315 on rep 7 something just tore, extremely bad. I was able to put my bar back and the weights, barely made it down to the locker room. Got dressed as well as I could but could not tie my shoes.
I extremely messed my backup, I’m afraid this is not simple sprain 
I had a great arm workout last Friday. I had a light back workout on Saturday and a leg/neck workout on Sunday! Not a single day of rest. I loved it, only problem my tri’s hurt yet today when I was supposed to work my chest out.
I decided to still go ahead and do my chest day, incline press then to the flat press. I could barely do my warm up weight for 3 reps! My tri’s were so sore and spent. So what I did was simply lower my press weight, did roughly 8 lighter sets on the flat bench of 225 x 4 sets, 185 x 2 sets and down to 135 for 2 sets to finish it off. I then did 4 sets of dumbell decline presses, all being lighter than usual.
So anyway why am I rambling? Simply to show that even with your tri’s hurting you can work your chest, the lower weights on the press allowed me to get a 1/2 ass decent chest workout. I then hit the flies. I did decline flies, 5 good sets, something I had never done before! I then went to incline flies, another 5 solid sets. I then did 4 sets of dumbbell pull overs and finished it off with 5-6 sets of cable flies. These moves allowed me to hit my pecs from several angles w/o stressing my already sore and spent triceps.
I even went in tonight for a second workout, my shoulders. I did movements that did not use my tri’s alot of dumb bell shrugs, barbell shrugs, etc.
Hit the gym hardcore this past week, 7 good ass workouts in 5 days. I had to change my routine a bit from my tri’s being sore, but no biggie. I also am trying to force myself from using the gyms smith machine setup, doing my shoulder presses standing up w/o a rack instead of using the machine. It felt great doing it this way but wow my shoulders are aching and have been for days. It’s insane how moving from a machine based movement to a free weight movement hits the muscles and joints differently. I had been doing arnies with dumb bells so it’s not like I was doing nothing free weight when it came to shoulders, just the presses for the most part on machine. My shoulders are still aching, I’m hoping they will be feeling better for tomorrows workout!
Last week I worked out hardcore, to the point I was so sore I could barely walk, move, much less workout. I rested Sunday all day and went back at it on Monday. Had a good workout Monday, tri was a little sore so I skipped chest day and went right to upper back. Tuesday I opted for shoulders, had a second session and hit my chest lightly with mostly an arm workout. Today was legs, got 400 on the squat for 3 solid reps, having a bad knee I’ll take it!
Tomorrow depending on how I’m feeling I may do a major chest day, all depends on how I feel in the morning.
Shoulder is still hurting, still not fully over the flu but had a decent workout. Got 345 up on the bench press extremely clean, no help at all, no gloves, wraps or supports. I made the mistake of starting at 315, I knew I was still recovering from being sick so wasn’t sure on my strength, put the 315 up 3 times w/o any problem. Moved to 325, again no problem, 335 no problem, 345 no problem, went for 355 but by that time was getting a big worn. Got it 80% of the way up, just was unable to fully lock.
All and all I’d have to guestimate on a fresh press, good day I think I can hit 365 minimum.
Pleased, wont hit 400 by Xmas but getting close considering all my setbacks.
Been sick, really sucks trying to lift. Monday I barely made it through my chest day, didn’t actually even complete it fully, plus was off my normal lifts. Tuesday I had to quit my back day after only about 10% of my workout. Decided to take Wensday totally off, usually my leg and lower back day. Tonight I couldn’t take it anymore being off, I went in and got what I’d consider an ‘ok’ workout in. Nothing fancy, nothing hardcore. Did a mix of chest, shoulders and back. My power and endurance were still way down, but I got in and did what I could. Tomorrow I am going in, more than likely will be a light day but light is better than nothing.
I know I should rest, but I go stir crazy not getting into the gym. I also don’t eat very good for some reason, scares me thinking I might revert to my old ways.
Quoted movements were done together, 1 set on the first movement, then to the next set on the next.
| Close Grip Bench Presses 225 x 10, 235 x 10, 245 x 6, 255 x 4, 265 x 2 EZ Standing Curls 100 x 10, 110 x 8, 120 x 5, 130 x 3, 140 x 2 |
Reverse EZ Standing Curl
110 x 5, 5 100 x 8, 7
DB Hammer Standing Curl
35 x 10, 40 x 10, 45 x 10, 50 x 10, 55 x 8
| Dips Weighted 45 x 10, 90 x 8, 115 x 3 1/2, 45 x 10 Incline Seated Hammer Curl 35 x 12, 40 x 12, 45 x 10, 50 x 6 |
| Cable Pull Downs 150 x 12, 160 x 10, 170 x 10, 180 x 10, 190 x 10 Consentration Seated Dumb Bell Curl 35 x 8, 40 x 5, 45 x 4, 50 x 3 |
| Cable Tri Pull Down Over Shoulder 120 x 10, 130 x 10, 140 x 10, 150 x 8 Dumb bell Kick Back 30 x 10, 35 x 10, 40 x 10, 45 x 10 |
It doesn’t appear to be much on paper, but give it a try after a good week when you’re already a bit sore. I don’t try to get the highest weights ever, or the most reps, I do push it to the point that my arms are simply drained, pumped and aching. Have an extreme workout, post it! I need a challenge!
For a few weeks now I’ve changed my back workout a bit. I have switched my lower back to my leg day, giving me an entire workout session devoted to my upper and mid back.
To start I do 5 sets of Bar Back Rows.
I move onto the utility bench after that, 5-6 sets of incline dumb bell shrugs. I love this move, it hits the mid back in a way no other movement has done before.
Next up incline dumb bell row for about 5 sets. This really feels like it hits the back much better than a standard dumb bell row. Using both arms at once, laying on the bench you really can’t move or cheat but with your arms and back the way it was meant to.
I then move onto standard dumb bell rows, a good 2-4 sets depending on the day.
Next up I go to the lat pull down machine, 4 sets is normal, today I only got 3 in because of my continued shoulder pain.
To finish it off 6 sets of mid grip pull downs, again a new move I worked in that hits the back extremely well.
I may work some other dumb bell movements and or bar bell work into the mix on my back days, the above however is the core of my upper/mid back routine. So far I have been making great gains, my back is getting much stronger and is much better defined than it was just 2 months ago!
My upper arms have been stuck at about 18″ for a few months now! I think last weeks monster workout helped a bit, today I had another hugely intense arm workout. At the end I could not bend my arms, they were in a stage of full pump, my shirts was so tight around them it damn near hurt.
I should have measured them right then and there, I would not doubt if I was 19″ or more. Instead I waited until the pump went away, my right arm still measured in at 18 1/4″. I’ve got a way to go to get back over 20″, I however am psyched that I’ve broken the 18″ mark finally!
