February 9th, 2009
First week after physio. Coming off a rear delt tear. Limited in upper body training.
Experimenting with something new… doing two-a-day TBT… Weeks 1-4 in the AM during the first four weeks. Weeks 5-8 during the PM in those first four weeks.
AM SESSION
Week 1, Day 1
Rack Pull (below knee, strapped)
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5
275 x 5
Floor Press
95 x 5
135 x 5
175 x 5
175 x 5
175 x 5
DB Reverse Lunge
20s x 5
40s x 5
40s x 5
40s x 5
T-Bar Row (tried Pull-up but my shoulder hurt)
45 x 5
90 x 5
135 x 5 (hurt shoulder)
115 x 5
115 x 5
Preacher Curl
80 x 5
80 x 5
80 x 5
Lateral Raise (very strict)
25s x 5
25s x 5
25s x 5
PM SESSION
Leg Press
180 x 18
180 x 18
Unilateral Cable Row
55s x 18
55s x 18
Back Extension
bw x 18
bw x 18
HammerStrength Incline Press
70 x 18
70 x 18
Seated Calf Raise
90 x 18
90 x 18
Band Pressdown
black x 18
black x 18 (had to rest-pause to hit target reps)