Sat-Gym

Chest

Decline Hammer
270 x 14,14
340 x 9,8,8,

Incline Smith
210 x 12,9,
200 x 9,9

Shoulders

Smith Press
160 x 9,8,7,7,

Machine Inside Grip
135 x 11,10
110 x 9,12,


Well had to cut my workout short. Got up late (6:15) and had a 9 A.M. Dentist apointment. I'll make up tri's tomorrow

Sunday-Gym

Back

Rack Pulls
315 x 12,12
495 x 7,7,

Low Pully Rows
270 x 12,10,9,9,

Widegrip Pull Down
180 x 12,12,12,

Bi's

Arm Curl Mach(differant)
90 x 12,11,9,

Seated D.B. Curls
45's x 9,9,9,

Rope Curls
130 x 14,13,13

Treadmill
25 min

Mon--Home

Cardio

Recumbant Bike

25 min 6.24 miles

I think I'm healed up enough to start up going light on legs next week. Probably mostly leg extensions

Why bother with leg extensions? I think that exercise would really aggravate your knee a lot worse than doing something like the leg press machine with really light weight? I have some in my gym that you could put the pin in the stack to use.

Yea your right. I'll probably to a couple 4 sets of high reps with the leg press and maybe try that squatthingamajig that sits in the corner

Mid-Week-Quickie-Home

Back

Barbell Rows
225 x 12,14,13,14,13,15

Chest

Bench Press
225 x 12,16,17,14
245 x 9,9


Thats all

Sat--Gym

Chest

Decline Hammer
340 x11,10,8
320 x 8,6

Incline Smith
210 x 13,10,7

Shoulders

Smith Press
180 x 10,6
160 x 8,7

Machine press
110 x 15,15,11,9

Dip Machine
210 x 9,9,8,7

Rope Pulldown
140 x 12,12,11,12

Sunday-Gym

Back

Rack Pulls
315 x 12,10
405 x 9,6

Low Hammer Pull
270 x 11,11,12,11

Low Pully Rows
270 x 9,9,8,9

Bi's

Machine Curls
140 x 14,10,9,9

One Arm D.B.
Preacher
35's x 12,9,9,9

Seated D.B. Curls
37.5's x 12,11,9

Treadmill
32 min

Didnt post up yesteday, Tying to go by memory cause I didnt write it down

Sat--gym

Chest

Hammer Decline
340 x 5 sets

Smith Incline
210 x 4

Shoulders

Smith Press
180 x 3
160 x 2

Machine press
110 x 4

Tri's

Dip Machine
210 x 2
195 x 2

Rope pulldown
130 x 4

Treadmill
20 min


Sunday--Gym

Back

Hammer low Pull
300 x 5 sets

Low Pully Rows
270 x 3
255 x 2

Barbell shrugs
295 x 4
(didn't do rack pulls so I added These)

Wide Grip Pulldown
210 x 3
180 x 2

Bi's

Machine Curls
155 x 2
140 x 2

Seated D.B. Curls
45's x 4

Rope Curls
140 x 3

Threadmill
15 Min

dang havent been keeping up on my journal, still training the same but I need to change it.

want to keep my same Sat,sun,mon wed routine, but need to somehow incorporate, running, push-ups, sit-ups, and cardio