I decided to keep all my wo notes here for easy reference.

Today I worked back and bi:

-Lat Pulldowns/ Cable rows supersets:
LP: 45x10 (warm up), 75x 9,7,7
CR:45x10 (warm up), 60x 10,10,10

-Rear delts 40x9,9,9
-Bent over rows with db: 20x12, 30x10,10,10

-Dumbell curls/ barbell curls supersets
DB:12x10, 15x8,6
BB:30x8, 20x10,8

-10mins HIIT on treadmill

I'm trying to lose stubborn fat

--Nadz

Today was legs day. I didn't do any curls or sl deadlifts because my hams are still mildly sore.

5mins elliptical warm-up
-Smith squat: bar only x8, 20x10, 30x10, 40x10 (tough on left knee-old injury)
-Standing Cable Abduction: 20x15, 30x10x3
-Standing Cable Adduction: 20x15x2, 30x15x3
-Incline Leg Press: freex15, 50x10x3

Ran out of time for calves so I'll do those later in the week.

-13mins treadmill..fairly slow

carb-up later

Ok. Yesterday was rest because I was too sore. Tomorrow's out too because I'm going to Myrtle Beach.

-Supersets lat raises/ db shoulder press
5lbx10, 10x10, 12x8x2
-Supersets db front raises/ bb upright rows
db front raises: 5x10x3
bb upright rows: 20x12, 30x9, 30x10
-Rear delt rows: 20x10, 31x12, 40x10x2
-kickbacks: 8lbx10 I've been getting anterior delt trouble after doing these on chest day. so I did only two sets, split.
-One arm triceps extension 8x8, 10x8, 10x10
-Kickbacks: 10x10

-Abs like there's no tomorrow. Not overdone, but to fatigue. (leg raises, twisting crunches with 10lb plate, crunches)

Answering the unasked call for unsolicited advise once again...

Beware of Smith squats. They have long been used by those with knee injuries because it has been generally believed they are "safer", but in fact, they are not. Because you are held in place by the track, your knee actually gets more of a "shear" force. Not good. Even though you'll have to go a LOT lighter, I would strongly urge you to consider either dumbbell or barbell squats, depending on how much you can squat without Mr. Smith. And if you simply cannot do squats this way, do leg press and extensions, build up your quads, and give squats a try again in 6 months.

And check with your doctor/physiotherapist to be sure - I'm just speaking from experience with my own knees here.

Instead of the kickbacks, have you considered cable push-downs? Try 'em with the rope attachment. They're KILLERS, especially following the extensions.
Or try skullcrushers.

You're working HARD! Good job!

Just read your post Built. Thanks for the great info! I'll test things out on my leg wo on Monday. I do do pushdowns and love 'em! I usually do them using the mini barbell (that's how it looks ). But I'll definitely try the rope. I'm currently revamping my workout format.

...and your advice is always welcomed

..and as you'll see in the next post..I did go to the gym today. Thanks for the extra push.

--Nadz

skullcrushers? hmm. description please. I'll check exrx to see if it's there.

I decided to try out drop sets today:

-cable chest press: 10x10, 60x8, 50x8, 45x9
-lever flies:25x10, 60x8, 55x8, 45x8
-Inc. db chest press 5x10, 20x10, 15x12x2

-db curls: 5x10, 20x8, 15x10, 15x7

-10 minutes low int. treadmill

Skullcrushers

-5mins treadmill (doing basically nothing)

-standing leg curl 10x12, 25x12, 35x12x2, 20x10 for the burn
-SLDL 30x10, 50x15x3
-seated calf raises 30x15, 50x18, 60x16,17 (weight too heavy on my quads. that's why I hardly use this equipment)
-horizontal calf press:
individual legs- 70x17, 90x15x2
both 130x18...quit after this. My calves were trembling.

-15mins on treadmill


***I seem to have injured part of my left quadriceps (I'm guessing the tensor fascia lata) doing stupid cable adbuctors that I never do. So I was unable to work full legs today. Gotta let that recover fully.

I hate doing cable work for legs. I don't think it does NEARLY as much as it's supposed to. I stick to the basics - and if you do your squats deep and wide, you'll hit your abductors anyway.

-Lat pull downs (wide grip): 45x9, 75x10x3
-seated cable rows: 45x9, 75x10, 67.5x10, 60x10 (really felt these)
-db bentover rows: 15x10x3
-abs till they burn!! (I'm really just too lazy to write out my ab routine. I'll do it...one day )

BTW Anyone, am I targeting the entire back region? (Not too worried about lower back since I do DLs)

--Nadz

What about traps? Doin' any shrugs?

Totally forgot about the shrugs. But I do upright rows on shoulders day. I like shrugs, I'll stick them in next week.

Did 30 minutes on the treadmill this morning before breakfast. I was going at about 3.6- nothing too intense. Or should it be intense? I know I shouldn't get to the point where it's anaerobic e.g. HIIT, but should I be out of breath after half an hour? hmm.

shoulder still acting up (icing as i type), so i couldn't really push my wo the way i wanted to.

-Inc. bench press: bar only (45lb)x10, added 10lbsx8
switched to flat bench presses for less shoulder involvement
-bench press: bar (45)x10, 8
-Seated cable presses: 30x10, 45x8x2, 37.5x10
-Seated cable flyes 15x8x3

-biceps cable curls: 20x10, 40x15, 50x10x2
-hammer curls 15x10,8,8
-bb curls (for the burn): 20x15,12...time to go

heading to Charlotte for the weekend.

Can you believe it? I'm really commited here. I made it to a nearby gym and got my workout in. After all, eating isn't great, but I'm still in control and working out

-3 mins warm up on elliptical
-Smith squats (too scared to do them free ):freex10, 20x10, 40x8x2
-Standing leg curls 10x10, 25x10,8, 20x8
-SLDL 30x10, 50x10, 60x10, 70x10
-45degree Leg Press: basex12, 50x11x10x10

-lat pull downs 45x7, 75x10, 90x8+2assisted ( PR ) , 90x5+5assisted
-Seated cable rows: 45x8, 65x9, 60x10

Happy fourth all!!