Part III

[I_lift]

Right

Took a little break to rehab some injuries and rediscover the passion for lifting that I had lost.

After over a year of doing the same workouts I've changed it up. I have been using HIT for the last 3 weeks and have seen really good results.

Just one BIG working set per exercise..all dropsets and supersets.

Back

Lat Pull Down (Behind)

60lb x 15

140lb x 6

120lb x 6

100lb x 6

80lb x 15

Lat Pull Down (Front Close) ss Lat Pull Down (Front Wide)

70lb x 15 70lb x 15

160lb x 6 140lb x 6

140lb x 6 120lb x 6

130lb x 6 100lb x 6

120lb x 6 80lb x 6

100lb x 12 – (Hold) 60lb x 12 – (Hold)

Straight Arm Pull Down ss Seated Reverse Row

20lb x 15 40lb x 15

60lb x 06 120lb x 06

50lb x 06 100lb x 06

40lb x 06 80lb x 06

30lb x 06 70lb x 06

20lb x 12 – (Hold) 60lb x 12 – (Hold)

Seated Row ss Dead Lifts

60lb x 20 60kg x 20

180lb x 6 110kg x 6

140lb x 6 100kg x 6

120lb x 6 90kg x 6

100lb x 6 80kg x 6

80lb x 6 70kg x 10

That was it. Only took 40 minutes.

[poos_n_wees]

Took a little break to rehab some injuries and rediscover the passion for lifting that I had lost.

Glad to see you back.. with a lifting program you enjoy :twisted:

Some time off lifting and dieting usually does a whole world of good, especially in getting back some motivation :nod:

Look forward to seeing you hit some big numbers!

[I_lift]

Monday AM - Shoulders

I'm experiencing a small shoulder issue from benching so I'm not going as heavy as I'ld like with the pressing movements

Smith Machine Shoulder Press

30kg x 15 (warm Up)

60kg x 06 DS 50kg x 06 DS 40kg x 06 DS 30kg x 10

Seated DB Lateral Raise

10lb x 15 (warm up)

20lb x 6 DS 17.5lb x 6 DS 15lb x 6 DS 12.5lb x 6 DS 10lb x 10

Military Press (DB)

14kg x 10

20kg x 10 DS 18kg x 8 DS 16kg x 8 DS 14kg x 10

Standing Front Raise (DB)

10kg x 12 (warm up)

20kg x 06

16kg x 06

14kg x 06

12kg x 10

Bent Over DB Flyes

10kg x 12

16kg x 06

14kg x 06

12kg x 06

That was it, I have been taking BSN No-Xplode and Nitrix, these have been fantastic for my early morning workouts.

[I_lift]

Monday PM

Chest

Seated Flyes

40lb x 20 (Warm Up)

100lb x 6 DS 80lb x 6 DS 70lb x 6 DS 60lb x 6 DS 50lb x 6 DS 40lb x 10

Seated Cable Flyes

40lb x 10 (Warm Up)

60lb x 6 DS 50lb x 6 DS 40lb x 10

Smith Bench Press

40kg x 20 (Warm Up)

80kg x 6 DS 70kg x 6 DS 60kg x 6 DS 50kg x 10 DS 40kg x 10

Still cant go as heavy due to my shoulder issue

Incline Smith Machine

40kg x 12 (Warm Up)

70kg x 6 DS 60kg x 10 DS 50kg x 10 DS 40kg x 12

Smith Decline Press

40kg x 12 (Warm Up)

80kg x 6 DS 60kg x 10 DS 40kg x 10

That was it. 25 minutes, little too no rest inbetween exercises.

Tuesday AM

Arms

Tricep Pull Down (Rope)

20lb x 20 (Warm Up)

60lb x 6 DS 50lb x 6 DS 40lb x 6 DS 30lb x 6 DS 20lb x 12

Over Head Extensions

20lb x 20 (warm Up)

40lb x 10 DS 30lb x 8 DS 20lb x 15

Tricep Pull Down (Straight Bar)

30lb x 20 (Warm Up)

70lb x 6 DS 60lb x 6 DS 50lb x 6 DS 40lb x 10 DS 30lb x 10

Bowflex Preacher Curl

40lb x 20 (Warm Up)

80lb x 12 DS 60lb x 12 DS 40lb x 15

Seated DB Curl (Incline)

10kg x 12 (Warm Up)

16+kg x 6 DS 14kg x 6 DS 12kg x 6 DS 10kg x 10

Alternate Hammer Curl (DB)

10kg x 12 (warm Up)

16kg x 6 DS 14kg x 6 DS 12kg x 8 DS 10kg x 12

That was it, 30 minutes leaving me some room for cardio