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Post by bigredmachine on May 14, 2011 11:57:08 GMT -5
Saturday May 14th Workout:
Int/Ext Rotations w/Green Tubing 1x20
Seated Chest Press- 50x20, 70x20x2 sets
Hammer-Strength Incline Press- 90x20x3 sets
Hammer-Strength Decline Press- 90x20x3 sets
Pec-Deck Flies- 40x20x3 sets
Hammer-Strength Incline Rows (Alt.)- 90x20, 140x20x2 sets
Seated CSR- 50x20, 80x20x2 sets
Seated Barbell Shoulder Press (Pinky on Rings)- 45x20, 95x20x2 sets
Reverse Pec-Deck Flies- 40x20x3 sets
Incline DB Curls (Alt.)- 20x20x3 sets
Incline DB Tate Presses- 20x20,20,30
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Post by bigredmachine on May 17, 2011 9:07:37 GMT -5
Post-Surgery Update (10 Weeks):
Went back to the doctor today and he was suppose to move my brace from 40 degrees to 50 degrees flexion but he did some light tests on it and decided to set the brace up for limited motion (0-30 degrees) so now I'm two weeks ahead of schedule. He said that next time that I come in we'll start talking about my physical therapy. So this is the best news that I have had since I had the surgery and made me extremely happy today ;D This has been a very trying experience on me from a mental standpoint and I am so looking forward to moving on!
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Post by bigredmachine on May 20, 2011 17:17:14 GMT -5
Friday May 20th, 2011 Chest Workout:Warm-up: BB Incline Bench 45x20 Int/Ext Rotations w/Cable 1x20 ea way Some Stretching Seated Chest Press Machine- 50x20, 100x15, 140x15, 180x15
HS Incline Bench Press- 90x20, 140x15x3 sets
HS Decline Bench Press- 90x20, 140x15x3 sets
Pec-Deck Flies- 40x20, 80x15x2 sets, (Drop Set- 80x15, 60x15, 40x15)Today mark's the beginning of my body building trek/journey that I will be doing over the next few months...well at least until my leg is healed  Being that I can't do any lower body or even cardio, right now for that matter. I figured I would do a four day a week type schedule, usually working one body part per day, though that might change as I progress. Another benefit of doing a body builder type program is that it may allow me to focus more on my diet and maybe help me lose some damn weight for once LOL. I would definitely like to get back down into at least the 240's, which I think would be a good "healthy" weight for me. So we'll see how it goes...
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Post by bigredmachine on May 21, 2011 12:31:08 GMT -5
Saturday May 21st, 2011 Back Workout:
Warm Up:
CSR Machine- 2x20 (Light)
Wide-Grip Lat Pulldowns- 65x20, 105x15x3 sets (These were very awkward being that I had to keep my right leg straight)
HS Reverse-Grip Lat Pulldowns- 90x20, 140x15x3 sets
HS Chest Supported Low Row- 90x20, 140x15x3 sets
WG Straight-Arm Pulldowns- 60x20, 100x15, 110x15, 120x15
HS Seated Iso-Rows (Single-Arm)- 45x20, 55x15x3 sets ea
Done! Great workout today at least for what it was...
Body Weight was at 286 this morning
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Post by bigredmachine on May 23, 2011 17:27:21 GMT -5
Monday May 23rd, 2011 Shoulders:
Warm-Up:
Int/Ext Rotations w/Green Tubing 1x20 ea way
Seated Barbell Shoulder Press- 45x20, 95x15, 135x15x2 sets
Dumbbell Front Raises (Alt.)- 10x15, 15x15x3 sets
Dumbbell Side Raises- 10x15, 12x15x3 sets
Barbell Upright Rows (Rings on Smooth Grip)- 45x15, 65x15x3 sets
Band Face Pulls- Light x15x4 sets
Done.
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Post by Brian Hill on May 24, 2011 16:13:27 GMT -5
Jay Cutler, lookout! Big Red is on the loose!
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Post by bigredmachine on May 25, 2011 18:40:53 GMT -5
Jay Cutler, lookout! Big Red is on the loose! Brian, I don't want to get bigger I want to lose weight and get leaner. That guy is too damn big and I honestly don't know why anybody would want to be that big... |
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Post by bigredmachine on May 25, 2011 19:11:11 GMT -5
Wednesday May 25th, 2011 Gun Show Work:
This was a pretty boring and lackluster workout. It felt really weird to just come in and only work arms.
Standing Barbell Curls- 45x15x4 sets *Switched Grips Each Set
Seated Preacher Curls (Inner Grip)- 35x15, 65x15 (too heavy for my left bicep), 55x15x2 sets
Dumbbell Hammer Curls (Palms In)- 20x15, 25x15x3 sets
Barbell Wrist Curls- 95x15x3 sets
Tricep Pushdowns w/V-Handle- 80x15, 120x15, 150x15x2 sets
Incline Dumbbell Tate Presses- 25x15, 40x15x3 sets
Incline Dumbbell Rolling Extensions- 20x15x2 sets, 20x25
Done.
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Post by bigredmachine on May 28, 2011 12:44:11 GMT -5
Saturday May 28th, 2011 Chest Workout:
Warm Up:
Pec-Deck Flies 2x20
HS Incline Bench Press- 50x20, 90x15, 140x15x3 sets
Seated Machine Chest Press (Neutral Grip)- 60x20, 120x15x4 sets
Incline Dumbbell Flies- 15x15, 20x15x4 sets
Cable Crossovers- 30x15, 40x15, 50x15x3 sets (Probably been 10yrs since I have done these)
HS Decline Bench Press- 90x50
Done.
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Post by Brian Hill on May 28, 2011 12:52:56 GMT -5
Yeah, I was just fucking with ya homie!
I think a 240-250 lb Scott, would be a monster! Also, if nothing else, all this extra upper body work might even out your bench.
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Post by bigredmachine on May 29, 2011 14:53:47 GMT -5
Yeah, I was just fucking with ya homie! I think a 240-250 lb Scott, would be a monster! Also, if nothing else, all this extra upper body work might even out your bench. Brain, I knew you were just picking with me, if anything it was more so meant to take a shot at cutler than anything else. Haha.. Yea getting back down to the 240's is going to take alot disipline on my part but being that I don't have to worry about keeping my weight up for a competition so that my gear will fit will give me an good excuse to go ahead drop the weight. Also I hope you're right about the extra upper body work helping bring my bench press back up. I know that when I blew out my ACL six years ago that I had gotten my bench press the strongest it had ever been. So maybe the same will be true this time around.  |
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Post by bigredmachine on May 29, 2011 15:04:00 GMT -5
Sunday May 29th, 2011 Back Workout:
Warm Up:
CSR Machine 2x20-25 (Light)
HS Low-Row (Reverse Grip)- 50x15, 90x15, 180x15x4 sets
HS Iso-Row (Single-Arm)- 35x15, 60x15x4 sets ea arm
Straight-Arm Pulldowns w/Eazy Bar- 70x15, 120x15x4 sets
HS Lat Pulldown- 90x15, 140x15x3 sets, 90x30
By the end of this workout my back felt completely destroyed. So I had a very good workout today:)
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Post by bigredmachine on May 31, 2011 13:15:56 GMT -5
Post-Surgery Update (12 Weeks):
Went back to the doctor today and he adjusted my brace from 0-30 degrees to 0-50 degrees. He also wrote me a prescription to start my PT, though the only open day that they had available this week was this Saturday, which is kinda odd btw, and I would really wish I could get started today if I could but hey I guess it will get here soon enough. Also as a side note I did toss my crutches last week, so I'm no longer using them, even though it might be a good while before I can walk normal again. And still it might be a few weeks before I can drive again also. So all in all things are progressing forward in the right direction, I just have to stay patient:)
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Post by bigredmachine on May 31, 2011 18:57:00 GMT -5
Tuesday May 31st, 2011 Shoulders Workout:
Warm Up:
Internal/External Rotations w/Cable 2x20 (Light)
Rope Face Pulls- 60x15, 100x15x4 sets
CG Cable Upright Rows w/Ez Bar- 60x15, 100x15x2, 120x15x2 sets
Dumbbell Front Raises (Neutral Grip)- 15x15, 20x15x4 sets
Seated Dumbbell Shoulder Press- 20x15, 40x15x4 sets
Single-Arm Cable Side Raises- 30x15x3 sets
Another good workout today:)
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Post by bigredmachine on Jun 1, 2011 18:41:35 GMT -5
Wednesday June 1st, 2011 Gunshow Workout:Warm Up: V-Handle Pushdowns 2x20 (Light) CG Incline Press on Smith Machine- 95x15, 135x15x2, 155x15x3 sets *OMG, Damn these were tough today  Overhead Rope Extensions- 60x15, 100x15x4 sets, 60x32
Cable Curls w/EZ Bar (Outer Grip)- 60x15, 80x15x2 sets, 100x15x2 sets
Dumbbell Hammer Curls (Palms Facing)- 15x15, 25x15x4 setsDone.
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Being that I can't do any lower body or even cardio, right now for that matter. I figured I would do a four day a week type schedule, usually working one body part per day, though that might change as I progress. Another benefit of doing a body builder type program is that it may allow me to focus more on my diet and maybe help me lose some damn weight for once LOL. I would definitely like to get back down into at least the 240's, which I think would be a good "healthy" weight for me. So we'll see how it goes...
