Bench. Tuesday, 1/11/11.

**** (THIS IS A LATE POST I KNOW BUT) I'M TAKING 2 WEEKS OFF AFTER THIS WORKOUT (1/11/11) TO FULLY REST WITH BOTH MY ACHILLES FLARING UP, SINCE IT GOT TO THE POINT WHERE WALKING HURTS. AS OF TODAY (MONDAY, 1/17/11) I HAVE SEEN A PODIATRIST, AND HAVE BEEN ON A NEW ANTI-INFLAMMATORY MEDICATION FOR 3 DAYS NOW, SO REST IS KEY FOR THIS REMAINING WEEK OFF AND THEN HOPEFULLY I CAN GET BACK TO BASIC UPPER BODY LIFTING. ****

Bench 5x3 (no leg drive)
135
140
140
145
145

3-Board Bench 4x5 (no leg drive)
155
160
165x4+f
165

Band Lightened Bench 5x3 (no leg drive)
-> with purples (doubled), but not helping at all at top.
155
165
165
155
155
-> with pauses at bottom of each rep, focusing on speed.

Pullups 3x10 BW

Seated Shrug Machine 3x8
-> all with 2 plates on each side

Forearm Gripper Machine Holds 3 x (15 sec.)
-> all at 3.5 plates

(2) Rotator Cuff Exercises 3x10
-> all with 5 lb weights

Shoulder Press. Friday, 1/7/11.

**** Given the pain in my Achilles tendons, the sports podiatrist recommended I take at least 10 days off of lower body lifts, calf raises, jumping/plyometrics and anything that may aggravate the tendons. I am currently icing and resting my foot as well as taking Motrin Ibuprofen to reduce the inflammation. Hopefully this will recover quickly. ****

Shoulder Press 4x5
80
85
90
95x6 --> P.R.!!!!

Incline Dumbbell Press 4x5
55s
55s
55s
55s x 6 --> P.R.!!!

Pullups 4x7 BW

Dip Machine 3x10
-> all at 100 lbs, not going too deep to avoid aggravating elbows.

Iso-Lateral High Row Machine 3x6
-> all with 125 lbs each side

Iso-Lateral Front Lat Pulldown 3x6
-> all with 70 lbs each side

Forearm Grip Holds on Gripper Machine 3 x (10 sec.)
3 plates
3 & 1/2 plates
4 plates

Forearm Gripper Machine 3x10
-> all with 2 plates, and holding gripper with fingertips

**** Weigh-In: 139 lbs Body Weight ****

5 rep Deadlifts. Thursday, 1/6/11.

**** Both achilles tendons/ heels hurt when I've been walking since the weekend but deadlifts don't really use them too much (like a power clean or calf raise would) so I still lifted. Did a lighter workout though so as not to strain them too much. ****

Deadlifts 2x5 (belted)
315
315

Low Box Squats 2x5 (belted)
155
155
-> with box height so hips about 3 inches below parallel

Superman Core Extensions 5x5
135
165
185
205
205+resistance

Dumbbell Sit-ups
20 lbs x 4 reps
20 lbs x 3 reps + fail

Paused Dumbbell Sit-ups 2 x 3 @ (3 sec.)
10 lbs
15 lbs
-> with pausing right at 180 degrees (full extension)