Thursday 8/9/07
UPPER 1
Cable Rows -------------------------------- 3x10 112
Dumbbell Overhead Press (Scapular Plane) -- 2x8 80 (40 pounders) 1x8 60 (30's)
Cable Pulldowns --------------------------- 3x12 112
One Arm Dumbbell Scapular Protractions ---- 2x20 45
Scapular Pushups -------------------------- 2x25
Saturday 8/11/07
LOWER 2
Romanian Deadlift ------------------------- 3x8 225
Dumbbell Stepups ------------------------- 3x8 60 (30 pounders)
Hanging Knee Raise ------------------------ 2x15
I should rename this LOWER 2 workout to the "Arm Lengthening Workout".
All three exercises have weight hanging from my arms. Even the 30 pound Dumbbells start getting heavy during the last set because a set of Stepups takes quite a while to complete.
Sunday 8/12/07
UPPER 2
Pullups ----------------------------------- 5(3)x5(3)x5(3) (Chinups in parenthesis)
Hi Low Cable Pulley Rows ------------------ 3x10 130
Dip Shrugs -------------------------------- 3x20
Dumbbell Lateral Raise (thumbs up) -------- 2x12 12.5
One Arm Dumbbell Scapular Protractions ---- 2x25 45
Scapular Pushups -------------------------- 2x25
Not much to report for these three workouts. Shoulder and hip are feeling better little by little.