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Busy day today.  I had to take care of my kids during part of the day, which was great.  I hit the gym early this morning and set some more pr’s.

Shoulders

Hammer Strength Shoulder Presss 170 per arm x 4,4,5

Seated Laterals 45lb dumbbells x5,50×5,5

Hammer Strength Shrug Machine 6 plates 3sets of 25

Posterior Delt Raises Chest Supported 70 lb dumbbells x6,6

10 minutes of high intensity cardio

Level 17 manual setting .77 miles (close to a Personal Record)

Tomorrow is going to be busy.  I have to work until 11 am and then I will hit the road to drive to Evansville to judge the INBF Mid America Championships.  Hosted by my good friend Dr. Joe.  Be sure to say Hi!!

I got to the gym this afternoon ready to rock and roll.  Back and Biceps is my favorite training day.  I made some changes and they were good ones.

Back

Pullups BWx21,18,13  (I decided to start the workout with good ole pullups.  This was great and totally worked well.  I know my lats will be very sore)  Steve buddy I gotta get up with you doing 3 sets of 25

Hammer Strength High Row 225×4,4,5

Seated Dumbbell Curls 60 lb dumbbells x 5,6

Strive Curl Machine 70 lbs x 15,14,12  (decided to go lighter here which was good considering I have some bicep tendon issues going on)

10 minutes of super high intensity

Level 17 Distance .68 miles which I believe matches my best. 

This routine has really been productive.  I will take a week off in about 3 weeks. 

Today’s workout we decided to use stationary dumbbells as our base movement for quads. I am hoping it won’t irritate my repaired knee. Finding exercises that don’t cause harm to your joints should be of highest priority for you. There is no reason to perform exercises that hurt joints.
Stationary lunges dumbbells 70 x 5 per leg, 85 x5, 90×5 100×4 80×5
Seated leg curls 250 x 5,5,5
Back extensions 1 set 45 lbs added x35
10 minutes of moderate intensity cardio
.58 miles covered at level 17
On leg day I like to have cardio be lower intensity than the other days in which I am going all out trying to beat a previous record. I call cardio at lower intensity cruising.

I gotta give some props to a super client. Steve, can do lunges with 90 lb dumbbells, no straps, for at least 8 reps per leg. Oh, I forgot to mention he weight just 150 super ripped pounds. Steve, dude I out weight you by 50 lbs and you kick my tail all over the gym. Superfreak!!

I got to the gym about mid day.  I usually don’t like working out at this time but that’s the way we have to roll for now.  Nevertheless, we were ready to rock and roll.  I was jacked up on some serious caffeine.  Here is what went down.

Chest

Flat Hammer Press Machine 135 per arm x 5, 145×5, 160×3.5

Low Hammer Press 225 per arm x 5,5,5

Close Grip Presses 245×5,5

1 arm dip machine 100×5,5

10 minutes of High Intensity Cardio

.68 miles covered at level 17  This distance was another personal record.  Great workout.

I felt great today entering the gym.  Today was one of those days where you feel invincible.

Standing Wrist Curls 95×10,112

Reverse Wrist Curls 50 lb dbells x 8,8

Calf Slide Machine 1 legged x 15,15,15,15 2 legged Calf Raises 8 plates x 80

Cybex Crunch Machine Stack x 8,8,8,7

10 minutes of High Intensity Cardio

Level 17 Manual Setting

.65 miles (Another PR on this machine)

My conditioning is improving dramatically.  Strength levels are really good.  My knee this week did give me some troubles.  I believe the 1 legged leg presses are irritating the graft.  To work around this my leg workout will be 2 legged leg presses for 2 sets of 20-30 and stationary lunges for 3 sets of 5 or so.  Hopefully, this won’t irritate the knee.  Being over 1 year out from the transplant we are still in a recovery phase.  I plan on getting crazy strong on those stationary lunges.  Oh, by the way I won’t be using wrist straps to hold the heavy dbells.  I don’t believe in that