Time for a log:
6/26 was the last lift before the break, then back on 8/22 to start again.
Base Line
Adduction
350 lb/18 reps // 330/13 // 335/13 // 340/13 // 345/13 // 350/13 // 350/14 … so down 4 reps by 9/26
Abduction
350lb/10 reps // 330/12 // 335/12 // 340/12 // 345/13 // 350/13 // 350/13 … actually +3 reps on the squeezing exercise.
Cable Fly (one handed)(first one side, then the other)
70 lb/12 rep // 50/12 // 55/12 // 57.5/12 // 65/12 // 67.5/2 // 70/12 … back to par
Dip Machine
247.5/7 // 225/8 // 227.5/8 // 225/9 // 227.5/9 // 230/9 // 230/9 … down, but ok.
Seated Row
(working upper back, not lats)
242.5/8 // 210/8 // 212.5/9 // 215/9 // 217.5/9 // 220/9 // 222.5/8 … still down a lot.
Body wt dips
10 // 8 // 10 // 10 // 9 // 10 // 12 about the same, this works an already exhausted muscle, but differently at a different speed tempo. I’m pleased.
Cable Curl
160lb/9 reps // 150/8 // 155/8 // 157.5/9// 160/9 // 162.5/9 // 165/9 – progress
Face Pull
Cable Row (a rowing exercize, with the pull a little higher)
185/9 // 160/9 // 165/9 // 167.5/9// 170/9 // 172.5/9 //175/9 – getting close
Rotary x 4
(the four rotary exercises, two each arm, for rotator cuff rehab)
65/12 // 50/12 … 62.5/12 – getting close
Dropped the back extension
Abdominal board (slanted sit-ups holding weights, maximum slant).
45/8 // 35/9 …45/8 // 45/9 – progress
Squats (decided to try them with the smith machine, I need some flexibility so I can hold the bar or something).
105/9 125/9 135/9
Making some progress. If I put squats at the end, I’m not so weak from the abductor/adductor exercises I can’t do them. I need to make progress to real weight, but I’m still getting the feel for them.
That is where I’m at right now. Glad to be back.