M.E. Incline Bench. Sat. 2/11.

Incline Bench 3x1
135 (@9+), 145 (@10)-> P.R.!!, 135 (@9)

Decline Bench 5x5
135 (@8), 145 (@9), 155 (@10-), 155 (@10-), 155 (@10-)

Seated Row Machine 4x8
85 (@10-), 85 (@9), 85 (@9)
-> (w/ horizontal grip)

D.E. Bench 8x3
-> all w/ 95 lbs

Shrug Machine (Dynamic Shrugs) 2x25
-> all w/ 3pes (facing in)

Db Curls 2x10
-> both w/ 20dbs (didn't push it)

Ab Crunch Machine 3x10
30lbs, 20lbs, 20lbs

Back. Monday, 1/24/11.

**** THIS WAS MY FIRST WORKOUT BACK AFTER 2 FULL WEEKS OFF, TO ALLOW BOTH ACHILLES TENDONS TO REST. I STARTED THE ANTI-INFLAMMATORY MEDICATION ON 1/14/11 AND TAKE 1 CAPSULE A DAY FOR 3 WEEKS. I'VE ALSO BEEN ICING BOTH HEELS EVERY NIGHT. WALKING NO LONGER HURTS. PAIN LEVEL IS MUCH LOWER. ****

Seated Row Machine (Hammer Grip) 3x10
-> all at 100 lbs

Seated Row Machine (Open Palm Grip) 3x10
-> all at 100 lbs

Seated Row Machine (Low Face Pull/High Row) 3x10
-> all at 70 lbs

Rear Delt Flys 4x10
-> (while laying down on bench)
-> all with 5 lb weights

Seated Shrug Machine 4x15 (w/ only 15 sec. rest)
-> all with 65 lbs on each side (1 plate + 2 tens)

Bicep Curl Machine (Open Palm Grip) 4x15 (w/ only 15 sec. rest)
-> first 2 sets at 30 lbs, mid-way through 3rd set had to drop to 25 lbs and then 20 lbs, last set at 15 lbs ... (biceps not used to short rest)

Bicep Curl Machine (Semi-Open Palm Grip) 4x10 (w/ only 15 sec. rest)
-> all at 10 lbs ... (pathetic!! biceps worn out)

Ab Crunch Machine 4x15 (w/ only 15 sec. rest)
-> all at 15 lbs

Core Leg Raises (w/ only 15 sec. rest)
15 reps BW
15 reps BW
12 reps BW
12 reps BW

**** MORNING WEIGH-IN: 139 LBS BODY WEIGHT ****

--> THIS IS EXCELLENT!! IN THE 2 WEEKS I TOOK OFF TO REST BOTH ACHILLES TENDONS, MY BODY WEIGHT IS STILL 139 LBS (NO LOSS OR GAIN).