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i think pressing hurts the most =(
 
can you give some suggestions that i may not have thought of?
 
I can’t shoulder press, chest press, close grip press, dip, no push ups,
 
am i missing something??
 
i can do pull ups, chin ups, reverse lat pull downs (these feel great) rows, bent over lateral raise feels ok..
 
front raise hurt but i go real light.. any suggestions
 

what about decline with a band…you can wrap it around a rack or pull up bar

nope.. i cant do any pressing i  guess.. it all hurts =(
 
i  guess i will have to wait until my shoudler feels better…the of pressing hurts lol.. its that bad

10reps x 8 sets
 
1a) chins
2b) dips 50lbs.
3c) deadlift 2x205,2x225,2x245,2x265
front shrugs 4x10 225lbs
1x30 behind the back 135lbs
weighted curl up 70lb. db
lying straight leg toe touches 3x12-20

Good workout and awesome AVI!

Love this workout jim!!
 
i will try to do this workout tonight! its a little busy in my gym monday nights so i will see.. if not i will def do it wednesday!
 
i will do
 
1. chin ups
2. squats
3. sumo dead lifts,
 
4. and maybe close grip tricep presses holding hte smith machine bar (if my shoudler is not bothering me to much)
 
i cant wait!!!
 
haha so no rest at all?? really?? this is scary!

Thank you.

 You will do fine! attack it!

hahah thanks for the motivation!! i will think of that word attack!! each rep ATTACK! love it..
 
i had a wedding to go to last night so i am a bit tired (sunday wedding is a little crazy no)???
 
i will still crush it!

Keep me posted!

today some sled pushes and pulls. 35 min on the bike with 4, 30 sec. intervals of harder riding. some kettlebell swings 5x20, incline situps stretch and out.
Shake and a shower.
 
Sat. was the same as today, Sunday did a 3mile run then did 10mile bike ride easy and nice.

OMG!!!! I did this circuit last night… all i can say is BRUTAL!!
 
By the 6th set i thought i was going to die… the first 2 sets where not so bad… buy by the 6ths one i was sweating and panting for air!! I love it and you are so right!!
 
 
It looks easier then it is
 
This is what i did:
 
 
8 sets 10 reps each… no rest
 
-Barbell squats 97lb
-Trap dead lifts: 97lb
-Chin ups (most were negatives
-Close grip push ups on the smith machine bar
 
How many times a week do you do this?
 
I am planning to do this 3 times a week however i will change up the exercises
 
For example Wednesday i will do
 
 
Front squats
Straight leg dead lifts
Pull ups
Close grip push ups on smith machine again (only push exercises that does not hurt me)  
 
 
I love this! I am trying to get my husband to do it
 

yeah reps and sets can change each workout..in fact that is recommended because of recovery of cns. If your husband is healthy tell him to start with my first workout  it is on the first page of this journal 3 days a week inbetween I do gpp workouts or hiit. To day kicked my but.

Today felt like I could barely hang on…but I made it and it was kick butt.
6 reps 10 rounds
 
1a)Bent over row 2x155,2x165,2x175, 2x185,2x190
2b)Overhead Push press 8x135,1x 140,1x145
3c)squat 225
4d)ab roll outs
 
rope push downs for tris super with reverse grip push down 3x10
behind the head rope ext 3x10
Exhausted and beaten but not down.
Home for shower and a shake.

good idea to change up the reps and sets..
 
i did it agian today.. holy molly lol…. i was still tired from mondays workout!
 
i did
 
10 reps 8 rounds
 
squats 95lbs
dead lifts 95lbs
pull ups assitited with a band
trx band tricep pushes
 
seated row 3 sets 12 reps
reverse pull downs 3 sets 12 reps
 
 
i was shot after this.. i really really like this style
 
i might try different reps and rounds friday.. but i am scared by body wont be recovered lol…….

try 10 rounds of 6 a little heavier on the weight but the rep count makes you feel like you can make it through.

Tody I did 30 min on bike thrugh in 4- 30 sec. bout of high resistance high cadence with ample recovery inbetween try to keep the rpms at about 90 with med/light gear, heavy gear at 135rpm
did 6 30 sec intervals on tread with 30 recovery and some backward sled for 5min….done and home for shower and a shake.

I will try the 6 reps 10 rounds on Friday! Oh boy lol i am nervous! I never go super heavy with low reps… This will be tough!
 
 
Today i did hiit
 
10 min warm up on the stair master
 
25 min alternating prints on the treadmill
 
-1 minute sprint at level 9.7
-1 minute walk at level 3.6
 
10 minute cool down on the stair master
 
 
My plantar fasciitis was hurting me a big so it was not my favorite workout lol…i can’t wait to get my orthotics in!
 
Any cool ideas for my Friday 6 reps 10 rounds workout?? I like doing 4 exercises… (2 lower body) (2 upper body but not presses)???
 

you need a pull ..bent over row or tbar row or one arm row
lower I would lunge and a one leg deadlift

oh i like that!! it will be alot easier doing these which will be a nice break!
 
i will do:
 
6 reps 10 rounds
 
seated row
bulgarian slit squats (6 reps each leg)
straight leg dead lifts
and over head tricep db press
 
 
how does that look???
 
i like this! it keeps me accoutnable writing it here! i stopped planning out my workouts for a while and this is really motivating me agian! thanks soooo much!
 
do you mind if i write this in your jorunal?? i could alwasys just do it in mine if you prefer???

that is cool what ever is good.

8 rounds 10 reps1a)pull ups2b)incline db press 85lb. stuggled today to make it through rounds 7 and 83c)front lunge 95lb set 5-6 105 set 7-8 110lbs Felt better today4d) hanging leg raises
did leg curls before starting the circuit 2 easy sets 3x8 heavy and a drop set of partials.
did calves 4x15
rope hammers 3x10
25 reps of 40bl db curls(standing)
2 sets to failure on seated preacher curl 10-15 and some partials
blown out ending week 6 of phase two
next week will be a deload then back to phase one with some alteration of exercises sets and reps.
shower shake and out for some yard work…off today.

 Nice workout again!!!
 
What will your deload week be??
 
I did my circuit again today!! I love this!! I could not believe how fast time flew by and i was huffing puffing and sweating…
 
8 reps 10 rounds
 
1. Bulgarian split squat 8 reps each leg (35lb)  
 
2. Bent over dumbbell rows 8 reps each arms (45lbs)
 
3. Straight leg dumbbell dead lifts (80lbs)
 
4. over triceps plate press (35lb)
 
 
Then i did
 
-Straight arm push downs 3 sets 15 reps 60lb
 
Super set
 
-Bent over lateral raise 3 sets 12 reps 10lb
 
-Standing high cable rope rows 3 sets 15 reps 90lbs
 
I was done in like 55 minutes! I loved it!
 
 
So i did 3 circuits total this week
 
-1 arm workout (biceps triceps) 
 
-3 hiit sessions and 1 steady sate cardio  
 
-Next week i should do the same exercises???
What are your thoughts?

I like a few workouts of consistency if it is new, but I mix things up quite a bit on my off days.
Deload will be a few exercises 2-3 sets 10-8 reps in and out and rest…keeping the mind happy, pumping a bit of blood into the muscles but it is just a recovery week.

10mile ride on bike,little circuit of sled, step ups, kettle swings,situps,weighted carries and 2 miles of interval on tread ride bike home… to eat.

nice workout!
 
what are your bike rides like.. is it a road bike?? do you do hil rides and make it intese?

i am going to do another circuit today.. i guess i would do the same one i did last monday right?
 
i am thinking of changing the rep ranges and set
 
maybe………….
 
monday: 12 preps 7 sets (or should i do 6 sets ?)
 
wednesday 10 reps 8 set
 
friday 8 reps 10 sets
 
what re your thoughts?

You could try 7 sets. Biking is a Mountain Bike easy hard pack trail some up and down but pretty calm.
Today was an easy 2 sets each body part light 10-8 reps ..just get blood flowing  stretch and out the door.

thanks! i will do 7 sets! i cant wait,,
 
and thats right you are doing a deload week…
 
how is your diet going?? are you going to change it up for deload week.
 
maybe it would be a good idea to take some time off some of your supplements to??

Yeah it is always a good time to clean everything out.