Haiz Recovers from Surgery Log... - Page 2

XiLe Ultra · 09-08-2007, 05:06 PM

How are the results from gyno surgery? I went to the doctor yesterday, I don't know when I can actually afford to have the surgery done though...

**haiz69** · 09-08-2007, 08:50 PM

Quote:

Originally Posted by XiLe Ultra

How are the results from gyno surgery? I went to the doctor yesterday, I don't know when I can actually afford to have the surgery done though...

I'm quite happy at this point. They say it takes 3 months to see the full results though, because of all the scar tissue. I still have a fair amount of scar tissue, that, when it goes away, should leave a much better result. I am happy as is though.

I'll get some pics up asap.

**haiz69** · 09-08-2007, 08:51 PM

Day 11: Arms + Cardio (30 Minutes Bike)

Seated Tricep Dip Superset W/ EZ Curl

140X10 - 60X10
140X10 - 60X10
140X10 - 60X10
140X10 - 60X10

Skullcrushers Superset W/ Tricep Burnouts Superset W/ Seated DB Curl

55X12 - 55X15 - 30'sX10
55X12 - 55X15 - 30'sX10
55X12 - 55X15 - 30'sX10

Overhead DB Extension Superset W/ Preacher Curl

50X10 - 50X12
50X10 - 50X12

Tricep Cable Pushdowns Superset W/ Cable Curls

57.5X10 - 25X10
57.5x10 - 20x10
57.5x10 - 20x10

Strength: 8/10

Again, Not trying to break any records on an "arm" day, but everything felt better than the week prior. Pretty light weights and everything was done SLOW. Pretty happy here, even with the light weight.

Endurance: 10/10

The workout was short, but the PW really helped me push through cardio. I was very pleased. The air was off in my girlfriend's gym, so I was dripping with sweat. I all I have to say is....:dance: :dance: :dance: :dance:

Other

Another great day. I am so happy to be back in the gym. All is well. Period!!

**haiz69** · 09-09-2007, 04:16 AM

Pics. Took them quickly with my GF's mac.

XiLe Ultra · 09-09-2007, 04:22 AM

looks good man I see no scars

XiLe Ultra · 09-09-2007, 04:26 AM

Quote:

Originally Posted by haiz69

You guessed it. I really need to bring it up. That and inner chest.

IMO everyone seems to lag on the upper, it looks so much better when the clavicle head is huge!

**haiz69** · 09-09-2007, 03:31 PM

Quote:

Originally Posted by XiLe Ultra

looks good man I see no scars

Quote:

Originally Posted by XiLe Ultra

IMO everyone seems to lag on the upper, it looks so much better when the clavicle head is huge!

Thanks and yeah, my upper chest is lagging. I really need to start hammering it!

XiLe Ultra · 09-09-2007, 03:48 PM

Quote:

Originally Posted by haiz69

Day 11: Arms + Cardio (30 Minutes Bike)

Seated Tricep Dip Superset W/ EZ Curl

140X10 - 60X10
140X10 - 60X10
140X10 - 60X10
140X10 - 60X10

Skullcrushers Superset W/ Tricep Burnouts Superset W/ Seated DB Curl

55X12 - 55X15 - 30'sX10
55X12 - 55X15 - 30'sX10
55X12 - 55X15 - 30'sX10

Overhead DB Extension Superset W/ Preacher Curl

50X10 - 50X12
50X10 - 50X12

Tricep Cable Pushdowns Superset W/ Cable Curls

57.5X10 - 25X10
57.5x10 - 20x10
57.5x10 - 20x10

Strength: 8/10

Again, Not trying to break any records on an "arm" day, but everything felt better than the week prior. Pretty light weights and everything was done SLOW. Pretty happy here, even with the light weight.

Endurance: 10/10

The workout was short, but the PW really helped me push through cardio. I was very pleased. The air was off in my girlfriend's gym, so I was dripping with sweat. I all I have to say is....:dance: :dance: :dance: :dance:

Other

Another great day. I am so happy to be back in the gym. All is well. Period!!

That's how you do arms!

**haiz69** · 09-11-2007, 12:41 AM

Day 12: Cardio (30 Minutes Bike + 15 Sprints) Day 13: Chest/Shoulders

LOW Incline DB Press

55X6
55X6
55X6

HIGH Incline Smith Press

105X8
115X8
105X8

Machine Chest Press

160X12
180X12
180X10

DB Shoulder Press Superset W/ Side Laterals

35X10 - 25X8
35X10 - 25X8
35X10 - 25X8

Upright Rows

70X10
70X10
70X10

Strength: 9/10

Still Improving at a nice rate. The 55's felt good today on the incline. Everything was solid. My shoulders were fried by the time I got to them, so it was light shoulders today.

Endurance: 10/10

Very good endurance today. Cardio last night was easy and cardio after working out today was even easier. I swear, PW is an absolute cardio MUST for me now.

Other

Not too much else to note. Nutrition is on point. My lovely girlfriend (she really is the best), bought me 10 pounds of 93/7 turkey for a dollar a pound and gave it to me this weekend. WHAT A GIRL!!!!

**haiz69** · 09-12-2007, 03:26 AM

Day 14: Back/Tri's

Wide Grip Pulldowns

130X10
150X8
140X8
130X10

Chest Supported Row

55X6
65X6
70X6
70X6

Close Grip - V Bar Pulldown

80X12
90X10
90X10

Underhand grip Machine Row

90X12
90X12
90X12

Skullcrushers W/ Burnouts

60X8 - 60X15
60X6 - 60X12
60X5 - 60X10

Strength: 9/10

Back Strength is really getting back up there. Pullups next back workout will tell me how much I've progressed.

Endurance: 10/10

Another solid day. I finished the workout quickly and I wanted to do cardio, but I forced myself to leave. I told myself I wouldn't do cardio more than 3 days in a row, so I took today off and will probably take tomorrow off everything as well to get some grocery shopping done.

Other

Not too much else to note. Things are returning to normal.

**haiz69** · 09-14-2007, 03:35 AM

Day 15: OFF ---- Day 16: LEGS! 16

Squats

165X5
175X5 (+ 2 Reps)
175X5(+2 Reps)
185X3 (+2 Reps)

SLDL

155X10 (+ 20lbs)
155X10 (+ 20lbs)
155X10 (+ 20lbs)

DB Lunges

40X8 (Per Leg)
40X8
40X8

Hack Squat Machine Superset W/ Calf Raises

160X10 - 160X25
160X10 - 160X25

Leg Curls SuperSet W/ Leg Extensions SuperSet W/ Seated Calf

180X12 - 130X15 - 90X15
180X12 - 130X15 - 90X15

Strength: 9/10

Major improvement from last week. +2 reps from my one rep max last week of 185. AWESOME!

Endurance: 10/10

Solid lift. I felt great the entire time. When it was over though, I was DEAD!

Other

Things continue to feel really good. I'm starting a new Training Routine and will post it up here.

**haiz69** · 09-14-2007, 03:37 AM

The new routine - P/RR/S!!! I will be doing this on a 2-on, 1-off schedule with cardio on off days and after chest + shoulder workouts. This ups thre frequency just a tad to hitting each bodypart once every 6 days instead of 7.

POWER CHEST/BICEPS

Bench Press 3 4-6 4/0/X 5 min
Incline Press 3 4-6 4/0/X 5 min
Weighted Dip 2 4-6 4/0/X 5 min
Barbell Curl 2 4-6 4/0/X 4 min
Preacher Curl 2 4-6 4/0/X 4 min
Alternating Dumbbell Curl 2 4-6 3/0/X 4 min

POWER QUADS/HAMMIES/CALVES

Bar Squat 3 4-6 4/0/X 5 min
Leg Press 3 4-6 4/0/X 5 min
Leg Extension 2 4-6 4/0/X 4 min
Lying Leg Curl 2 4-6 4/0/X 4 min
Stiff-Leg Deadlift 3 4-6 4/0/1 5 min
Single Leg Curl 2 4-6 4/0/X 4 min
Calf Press 3 4-6 3/1/X 3 min
Seated Calf Raise 2 4-6 3/1/X 3 min

POWER SHOULDERS/TRICEPS

Military Press 3 4-6 4/0/X 5 min
WG Barbell Upright Row 2 4-6 3/0/X 5 min
Bent Lateral 2 4-6 2/0/X 4 min
CG Bench Press 3 4-6 4/0/X 4 min
Lying Extension 2 4-6 3/0/X 4 min
Dumbbell Overhead Extension 2 4-6 4/0/X 4 min

POWER BACK/TRAPS

Deadlift 3 4-6 3/1/X 5 min
Weighted WG Pull-up 3 4-6 4/0/X 5 min
Underhand Grip Bent Row 3 4-6 3/0/X 5 min
CG Seated Cable Row 2 4-6 3/0/X 4 min
Barbell Shrug 2 4-6 2/0/X 4 min
CG Barbell Upright Row 2 4-6 3/0/X 4 min

REP RANGE CHEST/BICEPS

Incline Press 3 7-9 2/1/2 3 min
Smith Machine Press to Neck 3 10-12 2/1/2 3 min
Cable Crossover 2 13-15 2/1/2/1 2min
Incline Dumbbell Curl 2 7-9 2/1/2 3 min
Low Cable Curl 2 10-12 2/1/2/1 2 min
Concentration Curl 2 13-15 2/1/2/1 2 min

REP RANGE QUADS/HAMMIES/CALVES

Hack Squat 3 7-9 2/1/2 3 min
Leg Extension 3 10-12 2/0/2/1 2 min
Walking Lunge 2 13-15 (per leg) 2/0/2 3 min
Seated Leg Curl 2 7-9 2/0/2/1 3 min
Stiff-Leg Dead Lift 3 10-12 2/1/2 3 min
Unilateral Lying Leg Curl 2 13-15 2/1/2/1 2 min
Standing Calf Raise 3 1 X 7-9, 2 X 10-12 2/1/2/1 2 min
Seated Calf Raise 2 13-15 2/1/2/1 2 min

REP RANGE SHOULDERS/TRICEPS

Seated Dumbbell Press 3 7-9 2/1/2 3 min
Side Lateral Raise 2 10-12 2/0/2 2 min
Unilateral Cable Bent Lateral 2 13-15 2/0/2/1 2 min
Weighted Dips 3 7-9 2/0/2 3 min
Rope Press Down 2 10-12 2/0/2/1 2 min
Dumbbell Kick Back 2 13-15 2/0/2/1 2 min

REP RANGE BACK/TRAPS

Partial Rack Dead Lift 3 2 X 7-9, 1 X 10-12 2/1/1 3 min
WG T-Bar Row 3 7-9 2/1/2 3 min
Underhand Grip Pull Down 3 10-12 2/1/2/1 2 min
Unilateral Seated Cable Row 2 13-15 2/1/2/1 2 min
Dumbbell Shrug 2 1 X 7-9, 1 X 10-12 2/1/2/1 2 min
Behind Back Barbell Shrug 2 1 X 10-12, 1 X 13-15 2/0/2/1 2 min

SHOCK CHEST/BICEPS

Superset: Incline Flye & Bench Press 2 8-10 each 1/0/1 Cardiovascular/mental recovery
Superset: Smith Machine Incline Press & Dumbbell Pullover 2 8-10 each 1/0/1 CMR
Dropset: Pec Deck Machine 1 10-12, drop, 6-8 1/0/1 CMR
Superset: Incline Dumbbell Curl & Preacher Curl 2 8-10 each 1/0/1
Superset: Overhead Cable Curl & Barbell Curl 1 8-10 each 1/0/1 CMR
Dropset: Concentration Curl 1 10-12, drop, 4-6 1/0/1 CMR

SHOCK QUADS/HAMMIES/CALVES

Superset: Leg Extensions & Barbell Squats 2 8-10 each 1/0/1
Superset: Leg Press & Leg Extension 2 8-10 each 1/0/1 CMR
Dropset: Smith Lunge 1 10-12, drop, 6-8 1/0/1 CMR
Superset: Seated Leg Curl & Leg Press (feet top of platform) 2 8-10 each 1/0/1
Superset: Stiff- Leg Dead Lift & Lying Leg Curl 2 8-10 each 1/0/1 CMR
Dropset: Standing Unilateral Leg Curl 1 10-12, drop, 4-6 1/0/1 CMR
Superset: Calf Press & Standing Calf Raise 2 8-10 each 1/0/1
Dropset: Seated Calf Raise 1 10-12, drop, 6-8 1/0/1 CMR

SHOCK SHOULDERS/TRICEPS

Superset: Seated Bent Lateral & Arnold Dumbbell Press 2 8-10 each 1/0/1
Superset: WG Barbell Upright Row & Side Lateral Raise 2 8-10 each 1/0/1 CMR
Dropset: Dumbbell Front Raise 1 10-12, drop, 6-8 1/0/1 CMR
Superset: V-Bar Press Down & Dips Between Benches 2 8-10 each 1/0/1
Superset: Incline EZ-Bar Overhead Extension & Underhand Grip Press Down 1 8-10 each 1/0/1 CMR
Dropset: Decline Lying EZ-Bar Extension 1 10-12, drop, 6-8 1/0/1 CMR

SHOCK RANGE BACK/TRAPS

Superset: Straight Arm Pull Down & WG Bent Row 2 8-10 each 1/0/1
Superset: CG T-Bar Row & Underhand Grip Pull Down 2 8-10 each 1/0/1 CMR
Dropset: Medium Parallel Grip Seated Cable Row 1 10-12, drop, 6-8 1/0/1 CMR
Superset: Seated Dumbbell Shrug & Cable CG Upright Row 2 8-10 each 1/0/1
Dropset: Barbell Shrug 1 10-12, drop, 6-8 1/0/1 CMR

**haiz69** · 09-15-2007, 01:22 AM

[quote=haiz69;78095943]

Day 17: POWER - Chest/Biceps - Tempo 4/0/X

BB Press

145X5 (+10)
145X5 (+10)
145X4 (+10)

Incline Smith Press

135X5
135X5
135X5

Decline DB Press

50X6
50X6

EZ Curls

85X5
85X4

DB Curls

40X5
40X5

Preacher Curl

70X6
70X6

Strength: 9/10

Much Improved from my last flat bench session in which did the same reps but 10 pounds less. Still very weak compared to where I was at before surgery, but its getting there!

The 4 second negatives KILLED me, but it felt so good. AWESOME.

Endurance: 10/10

Really strong the whole way through. Endurance will play more of a factor during the rep range and shock weeks, when I am not resting 4 minutes between sets. Still though, I felt good during the whole workout. Cardio after was a piece of cake.

Other

Lovin the new routine already. I am really excited to see how it does for me.

**bigDman** · 09-15-2007, 01:27 AM

Nice benching

**haiz69** · 09-15-2007, 01:40 AM

Quote:

Originally Posted by bigDman

Nice benching

Ugh....Nice increases. The benching leaves a lot to be desired!

09-08-2007, 05:06 PM	#31
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: Haiz Recovers from Surgery Log... How are the results from gyno surgery? I went to the doctor yesterday, I don't know when I can actually afford to have the surgery done though... __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

09-08-2007, 08:51 PM	#33
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: Haiz Recovers from Surgery Log... Day 11: Arms + Cardio (30 Minutes Bike) Seated Tricep Dip Superset W/ EZ Curl 140X10 - 60X10 140X10 - 60X10 140X10 - 60X10 140X10 - 60X10 Skullcrushers Superset W/ Tricep Burnouts Superset W/ Seated DB Curl 55X12 - 55X15 - 30'sX10 55X12 - 55X15 - 30'sX10 55X12 - 55X15 - 30'sX10 Overhead DB Extension Superset W/ Preacher Curl 50X10 - 50X12 50X10 - 50X12 Tricep Cable Pushdowns Superset W/ Cable Curls 57.5X10 - 25X10 57.5x10 - 20x10 57.5x10 - 20x10 Strength: 8/10 Again, Not trying to break any records on an "arm" day, but everything felt better than the week prior. Pretty light weights and everything was done SLOW. Pretty happy here, even with the light weight. Endurance: 10/10 The workout was short, but the PW really helped me push through cardio. I was very pleased. The air was off in my girlfriend's gym, so I was dripping with sweat. I all I have to say is....:dance: :dance: :dance: :dance: Other Another great day. I am so happy to be back in the gym. All is well. Period!! __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

09-09-2007, 04:16 AM	#34
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: Haiz Recovers from Surgery Log... Pics. Took them quickly with my GF's mac. __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

09-09-2007, 04:22 AM	#35
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: Haiz Recovers from Surgery Log... looks good man I see no scars __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

09-11-2007, 12:41 AM	#39
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: Haiz Recovers from Surgery Log... Day 12: Cardio (30 Minutes Bike + 15 Sprints) Day 13: Chest/Shoulders LOW Incline DB Press 55X6 55X6 55X6 HIGH Incline Smith Press 105X8 115X8 105X8 Machine Chest Press 160X12 180X12 180X10 DB Shoulder Press Superset W/ Side Laterals 35X10 - 25X8 35X10 - 25X8 35X10 - 25X8 Upright Rows 70X10 70X10 70X10 Strength: 9/10 Still Improving at a nice rate. The 55's felt good today on the incline. Everything was solid. My shoulders were fried by the time I got to them, so it was light shoulders today. Endurance: 10/10 Very good endurance today. Cardio last night was easy and cardio after working out today was even easier. I swear, PW is an absolute cardio MUST for me now. Other Not too much else to note. Nutrition is on point. My lovely girlfriend (she really is the best), bought me 10 pounds of 93/7 turkey for a dollar a pound and gave it to me this weekend. WHAT A GIRL!!!! __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

09-12-2007, 03:26 AM	#40
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: Haiz Recovers from Surgery Log... Day 14: Back/Tri's Wide Grip Pulldowns 130X10 150X8 140X8 130X10 Chest Supported Row 55X6 65X6 70X6 70X6 Close Grip - V Bar Pulldown 80X12 90X10 90X10 Underhand grip Machine Row 90X12 90X12 90X12 Skullcrushers W/ Burnouts 60X8 - 60X15 60X6 - 60X12 60X5 - 60X10 Strength: 9/10 Back Strength is really getting back up there. Pullups next back workout will tell me how much I've progressed. Endurance: 10/10 Another solid day. I finished the workout quickly and I wanted to do cardio, but I forced myself to leave. I told myself I wouldn't do cardio more than 3 days in a row, so I took today off and will probably take tomorrow off everything as well to get some grocery shopping done. Other Not too much else to note. Things are returning to normal. __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

09-14-2007, 03:35 AM	#41
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: Haiz Recovers from Surgery Log... Day 15: OFF ---- Day 16: LEGS! 16 Squats 165X5 175X5 (+ 2 Reps) 175X5(+2 Reps) 185X3 (+2 Reps) SLDL 155X10 (+ 20lbs) 155X10 (+ 20lbs) 155X10 (+ 20lbs) DB Lunges 40X8 (Per Leg) 40X8 40X8 Hack Squat Machine Superset W/ Calf Raises 160X10 - 160X25 160X10 - 160X25 Leg Curls SuperSet W/ Leg Extensions SuperSet W/ Seated Calf 180X12 - 130X15 - 90X15 180X12 - 130X15 - 90X15 Strength: 9/10 Major improvement from last week. +2 reps from my one rep max last week of 185. AWESOME! Endurance: 10/10 Solid lift. I felt great the entire time. When it was over though, I was DEAD! Other Things continue to feel really good. I'm starting a new Training Routine and will post it up here. __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

09-14-2007, 03:37 AM	#42
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: Haiz Recovers from Surgery Log... The new routine - P/RR/S!!! I will be doing this on a 2-on, 1-off schedule with cardio on off days and after chest + shoulder workouts. This ups thre frequency just a tad to hitting each bodypart once every 6 days instead of 7. POWER CHEST/BICEPS Bench Press 3 4-6 4/0/X 5 min Incline Press 3 4-6 4/0/X 5 min Weighted Dip 2 4-6 4/0/X 5 min Barbell Curl 2 4-6 4/0/X 4 min Preacher Curl 2 4-6 4/0/X 4 min Alternating Dumbbell Curl 2 4-6 3/0/X 4 min POWER QUADS/HAMMIES/CALVES Bar Squat 3 4-6 4/0/X 5 min Leg Press 3 4-6 4/0/X 5 min Leg Extension 2 4-6 4/0/X 4 min Lying Leg Curl 2 4-6 4/0/X 4 min Stiff-Leg Deadlift 3 4-6 4/0/1 5 min Single Leg Curl 2 4-6 4/0/X 4 min Calf Press 3 4-6 3/1/X 3 min Seated Calf Raise 2 4-6 3/1/X 3 min POWER SHOULDERS/TRICEPS Military Press 3 4-6 4/0/X 5 min WG Barbell Upright Row 2 4-6 3/0/X 5 min Bent Lateral 2 4-6 2/0/X 4 min CG Bench Press 3 4-6 4/0/X 4 min Lying Extension 2 4-6 3/0/X 4 min Dumbbell Overhead Extension 2 4-6 4/0/X 4 min POWER BACK/TRAPS Deadlift 3 4-6 3/1/X 5 min Weighted WG Pull-up 3 4-6 4/0/X 5 min Underhand Grip Bent Row 3 4-6 3/0/X 5 min CG Seated Cable Row 2 4-6 3/0/X 4 min Barbell Shrug 2 4-6 2/0/X 4 min CG Barbell Upright Row 2 4-6 3/0/X 4 min REP RANGE CHEST/BICEPS Incline Press 3 7-9 2/1/2 3 min Smith Machine Press to Neck 3 10-12 2/1/2 3 min Cable Crossover 2 13-15 2/1/2/1 2min Incline Dumbbell Curl 2 7-9 2/1/2 3 min Low Cable Curl 2 10-12 2/1/2/1 2 min Concentration Curl 2 13-15 2/1/2/1 2 min REP RANGE QUADS/HAMMIES/CALVES Hack Squat 3 7-9 2/1/2 3 min Leg Extension 3 10-12 2/0/2/1 2 min Walking Lunge 2 13-15 (per leg) 2/0/2 3 min Seated Leg Curl 2 7-9 2/0/2/1 3 min Stiff-Leg Dead Lift 3 10-12 2/1/2 3 min Unilateral Lying Leg Curl 2 13-15 2/1/2/1 2 min Standing Calf Raise 3 1 X 7-9, 2 X 10-12 2/1/2/1 2 min Seated Calf Raise 2 13-15 2/1/2/1 2 min REP RANGE SHOULDERS/TRICEPS Seated Dumbbell Press 3 7-9 2/1/2 3 min Side Lateral Raise 2 10-12 2/0/2 2 min Unilateral Cable Bent Lateral 2 13-15 2/0/2/1 2 min Weighted Dips 3 7-9 2/0/2 3 min Rope Press Down 2 10-12 2/0/2/1 2 min Dumbbell Kick Back 2 13-15 2/0/2/1 2 min REP RANGE BACK/TRAPS Partial Rack Dead Lift 3 2 X 7-9, 1 X 10-12 2/1/1 3 min WG T-Bar Row 3 7-9 2/1/2 3 min Underhand Grip Pull Down 3 10-12 2/1/2/1 2 min Unilateral Seated Cable Row 2 13-15 2/1/2/1 2 min Dumbbell Shrug 2 1 X 7-9, 1 X 10-12 2/1/2/1 2 min Behind Back Barbell Shrug 2 1 X 10-12, 1 X 13-15 2/0/2/1 2 min SHOCK CHEST/BICEPS Superset: Incline Flye & Bench Press 2 8-10 each 1/0/1 Cardiovascular/mental recovery Superset: Smith Machine Incline Press & Dumbbell Pullover 2 8-10 each 1/0/1 CMR Dropset: Pec Deck Machine 1 10-12, drop, 6-8 1/0/1 CMR Superset: Incline Dumbbell Curl & Preacher Curl 2 8-10 each 1/0/1 Superset: Overhead Cable Curl & Barbell Curl 1 8-10 each 1/0/1 CMR Dropset: Concentration Curl 1 10-12, drop, 4-6 1/0/1 CMR SHOCK QUADS/HAMMIES/CALVES Superset: Leg Extensions & Barbell Squats 2 8-10 each 1/0/1 Superset: Leg Press & Leg Extension 2 8-10 each 1/0/1 CMR Dropset: Smith Lunge 1 10-12, drop, 6-8 1/0/1 CMR Superset: Seated Leg Curl & Leg Press (feet top of platform) 2 8-10 each 1/0/1 Superset: Stiff- Leg Dead Lift & Lying Leg Curl 2 8-10 each 1/0/1 CMR Dropset: Standing Unilateral Leg Curl 1 10-12, drop, 4-6 1/0/1 CMR Superset: Calf Press & Standing Calf Raise 2 8-10 each 1/0/1 Dropset: Seated Calf Raise 1 10-12, drop, 6-8 1/0/1 CMR SHOCK SHOULDERS/TRICEPS Superset: Seated Bent Lateral & Arnold Dumbbell Press 2 8-10 each 1/0/1 Superset: WG Barbell Upright Row & Side Lateral Raise 2 8-10 each 1/0/1 CMR Dropset: Dumbbell Front Raise 1 10-12, drop, 6-8 1/0/1 CMR Superset: V-Bar Press Down & Dips Between Benches 2 8-10 each 1/0/1 Superset: Incline EZ-Bar Overhead Extension & Underhand Grip Press Down 1 8-10 each 1/0/1 CMR Dropset: Decline Lying EZ-Bar Extension 1 10-12, drop, 6-8 1/0/1 CMR SHOCK RANGE BACK/TRAPS Superset: Straight Arm Pull Down & WG Bent Row 2 8-10 each 1/0/1 Superset: CG T-Bar Row & Underhand Grip Pull Down 2 8-10 each 1/0/1 CMR Dropset: Medium Parallel Grip Seated Cable Row 1 10-12, drop, 6-8 1/0/1 CMR Superset: Seated Dumbbell Shrug & Cable CG Upright Row 2 8-10 each 1/0/1 Dropset: Barbell Shrug 1 10-12, drop, 6-8 1/0/1 CMR __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

09-15-2007, 01:22 AM	#43
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: Haiz Recovers from Surgery Log... [quote=haiz69;78095943] Day 17: POWER - Chest/Biceps - Tempo 4/0/X BB Press 145X5 (+10) 145X5 (+10) 145X4 (+10) Incline Smith Press 135X5 135X5 135X5 Decline DB Press 50X6 50X6 EZ Curls 85X5 85X4 DB Curls 40X5 40X5 Preacher Curl 70X6 70X6 Strength: 9/10 Much Improved from my last flat bench session in which did the same reps but 10 pounds less. Still very weak compared to where I was at before surgery, but its getting there! The 4 second negatives KILLED me, but it felt so good. AWESOME. Endurance: 10/10 Really strong the whole way through. Endurance will play more of a factor during the rep range and shock weeks, when I am not resting 4 minutes between sets. Still though, I felt good during the whole workout. Cardio after was a piece of cake. Other Lovin the new routine already. I am really excited to see how it does for me. __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service