Rex's Weekly Weight Training and Exercise Log Post Surgery

[trexlee001]

01/07/2015

Deadlift
*warmup*
1X5 295lbs

Standing Overhead Barbell press
155lbs
5X5

Close Grip Lat Pull Downs with Row Attachment
3X8 150lbs

Close Grip Bench Press
3X8 205lbs

Standing Barbell Bicep Curls
4X10 70lbs

Upright Rows with Cable machine from Bottom Pulley
2X8 140lbs

Dumbbell Lateral raises
2X8 25lb dumbbells

[trexlee001]

01/08/2015

Cadio Day

35 minutes Eliptical (Interval Training)
15 minutes treadmill (Running 3 minutes walking 2 min.. rinse and repeat)

[trexlee001]

Haven't posted in this thing for awhile.. Kind of boring for anyone to read I suppose.

I will post my new workout for me as I'm chaning things up from 5X5 for the next couple of weeks to a basic once per week body part routine on a higher rep pyramiding scale and adding in 20 minutes of Cardio at the end every day.

Day One:
Chest and Tri's

Low Grade decline Dumbbell Press
75lb Dumbbells 15 reps
85lb Dumbbells 12 reps
95lb Dumbbells 10 reps
100lb Dumbbells 8 reps

Incline Hammer press Machine
205lbs 10X2
225lbs 8X2

Wide grip Weighted Dips (bodyweight plus 25lb plate)
3X10

Skull Crushers
95lbs 2X10

Tricep V Bar pressdowns
220lbs 2X10

Pushups
2Xfailure

20 Minute HIIT Cardio on Eliptical machine

[trexlee001]

02/10/2015

Back and Bi's

Deadlift
225 1X8
315 1X5
365 1X5

Bent over barbell Row
185lbs 1X8
205lbs 1X8
215lbs 1X8

Close Grip Lat Pull downs
165lbs 3X8

EZ Curl bicep curls
65lbs 2X12
75lbs 1X10

Standing upper cable pulley Bicep Curls
40lbs (each stack) 3x12

Hammer Curls
2X10 35lb dumbbells

Standing Barbell Curl
55lbs 2X failure

20 minutes Cardio on Treadmill (Run 5 minutes @ 5.5mph/ walk 3 minutes @ 3.0 mph.. rinse and repeat)

[Brandon210]

I have been looking for a good routine to get back into weight lifting on a regular schedule. Thanks for the help and input.

[trexlee001]

Week two of 1 body part per week routine:

Sunday was Chest and Tri's

Flat Bench Dumbbell press 4X12 (90lb dumbbells) 10 (100lb Dumbbells),8 (110lb dumbbells),8 (120lb dumbbells)
Incline Hammer Press machine 200lbs 4X10
Body weight Dips 2X15,12
Decline Pushups 2X failure
Cable Crossovers 3X10
Hammer Press machine 2X8 (250lbs)
30 minutes Interval training Eliptical

Monday was Back and Bi's

Deadlift 225X8, 315X5, 365X3
Bent over barbell Rows 205lbs 3X8
Close Grip Lateral pulldowns 3X10 165lbs
Barbell Bicep Curl 70lbs 3X10
Upper cable standing bicep curls 3X10 (40lbs per side)
Hammer Curls 3X10 35lb dumbbells
Lower cable upper 1/2 only curls 2X10 (80lbs)
25 minutes Cardio Treadmill Run 5 minutes walk 3 minutes

Today.. Will do 30 min HIIT cardio tonight while my 8 year old is at wrestling practice.

Tomorrow will do Shoulders and Traps
and Thursday will be Legs

[Chunky]

Just read this. Boring for many, but interesting read for me. Of course after 9 months with a trainer, I am doing what you did just post surgery. But as a woman, I'm still quite happy with a 145lb deadlift, 115 lb squat, and 85 pound chest press. and I can do pull-ups and chin-ups now too. Yes, I can lift my weight straight up. Crazy and exciting!


So give us an update. How are things going?