Rex's Weekly Weight Training and Exercise Log Post Surgery

[trexlee001]

12/16/2014

Cardio Day

Back was really sore from Yesterday so I walked for 10 minutes on the treadmill and then did the recumbant bike for 25 minutes. 6.5 miles (no HIIT)

[trexlee001]

10 min warmup on treadmill (walking)

Deadlift 1X5 225lbs

Standing Military Overhead Barbell Press
145lbs 5X5

Bent OVer Barbell Row
135lbs 3X5

Close Grip Bench Press
3X8 155lbs

Standing Barbell Bicep Curls
3X8 75lbs

Face Pulls
2X8 140lbs

[trexlee001]

10 min warmup on treadmill (walking)

Deadlift 1X5 225lbs

Standing Military Overhead Barbell Press
145lbs 5X5

Bent OVer Barbell Row
135lbs 3X5

Close Grip Bench Press
3X8 155lbs

Standing Barbell Bicep Curls
3X8 75lbs

Face Pulls
2X8 140lbs

[trexlee001]

12/18/2014

Cardio

HIIT training 35 Minutes on eliptical

[trexlee001]

12/19/2014

Squat 5X5 185lbs

Bench press 225lbs 5X5

Bent over barbell row 185lbs 5X5

Barbell shruggs 275lbs 3X12

Tricep cable pushdowns
2X10

Dips (body weight) 2X10

Barbell Bicep Curls 3X10

Dumbbell Hammer curls 2X10

Ab cable crunches 2X12

[char602]

LMAO, right after I eat this chilli dog......Good for you logging your workouts. And lofty workouts they are.

Unfortunately, I don't have surgery till March. But, I am getting back into the gym now. I signed up for the 'color run' with a coworker in May of 2015. Which means I need to be in good running condition PRIOR to my surgery so that the few weeks I'm down don't interfere with my ability to pull off a 5k eight weeks after surgery. Me and my bright ideas. Wish me luck.

[trexlee001]

There are quite a few "Couch to 5K" plans online that can easily get you in good enough shape before may.. even with your down time from surgery. Good luck in your surgery. I'm sure you'll have great success.

Ahhh.. the chili Dog.. lol glad you liked my story.

LMAO, right after I eat this chilli dog......Good for you logging your workouts. And lofty workouts they are.

Unfortunately, I don't have surgery till March. But, I am getting back into the gym now. I signed up for the 'color run' with a coworker in May of 2015. Which means I need to be in good running condition PRIOR to my surgery so that the few weeks I'm down don't interfere with my ability to pull off a 5k eight weeks after surgery. Me and my bright ideas. Wish me luck.

[trexlee001]

12/20/2014

Cardio
35 min Eliptical (HIIT)

[trexlee001]

12/22/2014

Back was really sore today so I skipped Deadlift and did machine rows.

WARMUP 10 min on treadmil walking

Standing Military barbell press (warm up) 5X5 145lbs

Machine Seated rows 5X5 145lbs

Close Grip Bench press 5X8 185lbs

Standing Barbell Bicep Curls 5X8 75lbs

Lateral Dumbbell raises
2X10 25lb dumbbells

Face Pulls 2X10 150lbs

Cable Rope Pulldown ab crunches 2X12150lbs (super set these with the face pulls)

[trexlee001]

Cardio 35 minutes HIIT cardio Eliptical

[trexlee001]

missed logging a few of my workouts over the holiday so I won't bother with doing that now.. I'll just start logging again with today's.

Squat
*warmup*
5x5 205lbs

Barbell Bench Press
*warmup*
5X5 225lbs

Machine Rows
3X8 185lbs

Bodyweight Dips
2X10

Barbell Shruggs
5X5 275lbs

Stading Barbell Curls
3X8.. I Superset these with Tricep V bar press downs 3X8 180lbs

Hammer Curls
35lb dumbbells 2x8

[trexlee001]

12/30/2014

Cadio
40 Minutes Eliptical

[trexlee001]

12/31/2014

Deadlift
*warmup*
3X5 225lbs... I really don't know why I did 3 sets. I was supposed to only do one set but my mind was focused on something else so I did 3 sets before I realized it.

Standing Military barbell press
5X5 145lb

Bent over barbell rows
3X8 145lbs

Close Grip Bench press
3X8 205lbs

Standing Barbell Curls (ez curl bar)
3X8 75lbs

Upright Barbell rows
2X8 95lbs

Hammer Curls
2X8 (35lb dumbbells)

Face pulls
2x8 150lbs

[trexlee001]

01/05/2015

Wide Stance Squat
*warmup*
5X5 235lbs

Bench press
*warmup*
5X5 235lbs

T-Bar Rows
3X8 205lbs

Shrugs
4X12 225lbs, 295lbs,295lbs,295lbs

Standing Barbell Bicep Curls (superset w/V bar Tricep pushdowns)
3X8 75lbs/3X10 200lbs

Hammer Curls
2X8 35lb dumbbells

[trexlee001]

01/06/2015

Cardio

5 Min Treadmill warm up
25 min HIIT Recumbant Bike
5 min run @ 5.5 mps on treadmill
5 min walk at 3.5 mph on treadmill (cool down)