Training til it stops hurting: MexiFRO's Log

[tkD]

heavy legs training bro, congrats for PB

 

[El Freako]

Take 2 days off, get a new PB for squats. You should do that more often!

 

[Hypocrisy86]

heavy ass leg presses there man!
two days off is a good thing man, those legs
need some rest after all that blasting!

 

[mexiFRO]

Chest

Flat bench press
2x10@135
1x10@185
1x8@205
1x4@225

Flat dumbbell press
1x10@75s
2x9@85s

Incline dumbbell press
1x10@65
2x8@75

Dips
3x10@body weight

Flat flys
2x10@40

Quick abs, 20 minutes of brisk walking at various inclines.

Weight: 200lbs!!!

 

[mexiFRO]

Back

Wide-grip pulldowns
1x15@105
1x12@150
1x10@195
1x9@210

T-bar rows
1x15@90
1x10@135
1x8@180
1x12@90

Cable rows, close-grip
1x10@180
2x9@225

Iso-lateral rows
2x12@180 (90/side)
1x10@270 (135/side)

Straight-arm pushdowns
1x12@130
1x12@150
1x10@160

10 minutes of cardio (didn't have my ipod).

Weight: 201lbs

 

[El Freako]

Both great sessions mate. And I hear you on the short cardio session. Cardio without tunes blows.

 

[mexiFRO]

Thanks Freako.

Biceps/triceps

EZ bar cable pushdowns
2x12@100
1x12@140
1x12@160
1x10@180

Overhead single dumbbell extension
1x12@65
2x10@85 (could have done but was worried about not having anything to lean on)

Reverse grip pushdowns
1x10@120
2x10@150

Kickbacks
2x10@30/arm
1x10@35

Alt dumbbell curls
1x10@30
1x10@45
1x7@50
1x8@45

Machine preacher curls (slow)
3x10@70

Straight barbell curls
1x10@60
2x10@70

Reverse grip curls
3x15@40

25 minutes of brisk uphill walking (about 270 calories burned)

Weight: 199

 

[mexiFRO]

Well here is an update of the past three days (including today).

Wednesday (Biceps/triceps)
Cable pushdowns
2x12@100
1x12@140
1x12@160
1x10@180

Overhead single dumbbell extension
1x15@65
2x10@85

Reverse grip pushdowns
1x10@130
2x10@160

Kickbacks
1x10@30
2x10@35

Seated alt curls
1x12@30
1x10@45
1x12@50
1x8@45

Machine preacher curls
3x10@70, slow

Barbell curls
1x10@60
2x10@70

Reverse grip curls
3x10@50

25 minutes of brisk walking.

Weight: 199






Thursday (shoulders/traps/forearms)
Overhead dumbbell press
1x15@25
3x10@60, slow

Front raises
1x10@30
2x8@35

Bent over reverse flys
3x10@30

Dropset lateral raises
1x10@25, 1x10@15, 1x10@10
1x10@25, 1x10@15, 1x10@10
1x9@20, 1x9@15, 1x10@10

Upright rows
1x10@85
1x10@105

Barbell shrugs (in front)
1x15@135
1x12@225
1x12@315, straps
1x10@365, straps

(behind the back)
2x10@365, straps
1x10@315, straps
1x10@225

Dumbbell shrugs
1x15@70s
1x10@105s
1x10@115s
1x10@105s

Forearms
Wrist curls
1x25@50
1x20@70
2x15@90

Reverse wrist curls
3x15@40

*15 minutes of brisk walking (2 softball league games at night so there is my cardio).

Weight: 200

 

[mexiFRO]

Today was legs. Lower back was a big tight this morning so I avoided squats

Leg press
1x15@270
1x12@450
1x12@630
1x10@810

Hack squat
1x15@90
1x12@180
1x10@270

Lying leg curls
3x20@60lbs

Leg extensions
1x12@210
1x12@265, 1x10@105
1x10@280, 1x10@105

Seated calf machine
1x20@90
1x15@90
1x15@135
2x15@160

Smith machine calf raises
1x15@135
2x15@225

15 minutes of cardio.

Weight: 200

 

[mexiFRO]

So much women bullshit that I'm thinking about going to the gym today in the early afternoon before work. I had 4.5 hours of sleep last night and didn't eat well all day yesterday. I don't know if its a good idea but I need to get my mind right somehow.

 

[El Freako]

Nice huge sessions mate.

 

[mexiFRO]

I have taken a few days off to give my elbows and shoulders a break since they have been very sore when I lift or play golf. Thats the reason for no updates. I'll be back in it on Monday.

 

[PrinceVegeta]

Jesus ur sessions lately have been awesome man!!

 

[mexiFRO]

Did legs to help my elbows out a little.

Squats
1x20@bar
1x15@135
1x12@225
1x8@275
1x10@225

Deadlifts
1x15@135
1x10@225
1x10@315
1x10@225

Leg extensions
3x20@120lbs

Seated leg curls
3x20@180

Seated calf raises, supersetted with standing calf raises

Standing machine calf raises

25 minutes of cardio

Weight: 201lbs

 

[El Freako]

Squats and deads are looking great mate!

 

[mexiFRO]

I went and did chest yesterday with my elbow wrapped and sleeved up to help with the pain and it felt like it did until the end where it just started throbbing. I mainly stuck to high rep/low weight just to help keep less pressure on my elbow.

Incline bench
4x15@135

Flat Bench
1x15@135
1x15@155
1x15@135 (155 kinda hurt so I went down)

Cable flys/crossover
3x15@50/side

I tried to do the low ones but that really put tension on my elbow.
Decline Hammer strength
3x20@90

Tricep extensions
5x15@100

By this time my elbow was uncomfortable so I quit and did abs.

Weight: 200

 

[El Freako]

Sorry to hear about the injury mate. Keep your chin up!

 

[El Freako]

Sorry to hear about the injury mate. Keep your chin up!

 

[mexiFRO]

Fuck I can tell a lot that my physique is suffering from not going to the gym. I'm softer, flatter and I jiggle a little more

 

[mexiFRO]

First day back after a break. Elbow feels a little better, just haven't really been pushing it. Maybe the pain will come back on any press exercise

Back/biceps

Wide grip pulldowns
2x15@105
1x10@165
2x9@195

t-bar rows
1x15@90
2x12@135

Cable low rows
1x12@180
2x10@225

Dumbbell rows
1x12@55
2x10@90

Alternating dumbbell curls (these are what worried me the most since any type of curl in the previous week would hurt like a motherfucker but I was cautious today).
1x10@25s
2x10@35s

Preacher curls
1x10@45
2x10@65

Reverse grip curls
3x12@45

20 minutes of cardio.

Weight: 197

For the most part it was a relaxed session just testing my elbow. I have rested, wrapped and taken lots of glucosamine and anti-inflammatory pills just to keep the pain down and it has helped.