Hams--dust the fluff in 05

[Hams]

Woohoo! I've got most of my energy back! Yeah! It hit me about midway through the day. The nose is steadily improving, the anemia and vit k deficiencies are nearly gone...the only new injury is a huge (I mean it's a monster) bruise to my ass from slipping on my steps this morning while leaving for work. Regardless of the infusion of energy today, I am still going to rest. In fact, I just might rest the next two days and get it kicking again with legs this Sunday.

The diet has been good and clean, although I'm not trying to lose any fat this particular week. The goal has been to get enough quality nutrition to boost the immune system and promote repairs and healthy cell growth. If I'm feeling strong enough to live in a calorie deficit, then next week I'll use the diet to shave another pound or two of fat. Ok...I'm winding down. Until next time.

 

[Hams]

Whew...I'm tired. I finally felt good enough to get a workout in this week. All sets are in the 8-12 rep range with strict form. I feel I need to prioritize my traps and lats over the next month or two. So, I started with 6 sets of bb shrugs—95lbs, 105, 110, 105, 95, 95—ouch. Wide grip pulldowns—3 sets—80, 90, 90 then flexed the lats for a minute or two. Narrow grip pulldowns—3 sets—90, 100, 100. Seated rows—3 sets—60lbs each time. Standing preacher curls—40lbs superset with cable curls—70lbs drop to 60 drop to 40—then back to standing preacher curls at the same weight. What a pump! My strength is down, but my stamina is still pretty good. For what I've gone through the last couple weeks, I consider this a fairly decent workout, although I definitely have more in me. I would rate the intensity at 4-4.5 out of 10.

 

[skittles]

Good work hams!

 

[Hams]

Thank you, skittles!

I've been out of town since yesterday evening, but thought I'd post yesterday's workout. I wanted to work chest, calves, and abs. Starting with chest, I did 4 sets of arnold presses--warmed up with 30lb dbs and then did the remaining 3 sets with 35lbs--reps were in the 10-12 range. Anyway, after the presses, I did 3 sets of flys with 20lbs dbs for 10 reps per set. Lots of flexing occured after the final set of these exercises. I superset donkey calf raises with the flys for a total of 3 sets--I think I did 140lbs for around 15 or so reps. Then I did a set of standing calf raises (put a 45 on the machine and did 20 reps) and superset with crunches to exhaustion (lost count around 70 reps). Another set of calf raises followed by leg lifts to exhaustion--30 or so reps. Then another set of calf raises followed by sit up to exhaustion--50 or so. The chest is sore today. The calves feel worked, but not that sore. The reason I do high reps with calves is because my calves are huge and don't need to be any bigger, but they can always use more conditioning. The same goes for the abs. The immune system took a hard blow this last week, and so I'm not doing legs today. I talked with my mentor/partner and she said to rest. We are going to move legs to Saturday in order to have a full day of recovery before Monday. I think this will help with recovery as well. I'll probably get in 3-4 easy to moderate workouts next week.

Now I'm off to make a big batch of my special yogurt! Mmmmm...good!

 

[jenscats5]

Wow!! What a workout!! Great stuff.....

You should consider posting some pics (excluding your face) -- bet you look awesome!!

 

[The Shadow]

Thank you, skittles!

I've been out of town since yesterday evening, but thought I'd post yesterday's workout. I wanted to work chest, calves, and abs. Starting with chest, I did 4 sets of arnold presses--warmed up with 30lb dbs and then did the remaining 3 sets with 35lbs--reps were in the 10-12 range. Anyway, after the presses, I did 3 sets of flys with 20lbs dbs for 10 reps per set. Lots of flexing occured after the final set of these exercises. I superset donkey calf raises with the flys for a total of 3 sets--I think I did 140lbs for around 15 or so reps. Then I did a set of standing calf raises (put a 45 on the machine and did 20 reps) and superset with crunches to exhaustion (lost count around 70 reps). Another set of calf raises followed by leg lifts to exhaustion--30 or so reps. Then another set of calf raises followed by sit up to exhaustion--50 or so. The chest is sore today. The calves feel worked, but not that sore. The reason I do high reps with calves is because my calves are huge and don't need to be any bigger, but they can always use more conditioning. The same goes for the abs. The immune system took a hard blow this last week, and so I'm not doing legs today. I talked with my mentor/partner and she said to rest. We are going to move legs to Saturday in order to have a full day of recovery before Monday. I think this will help with recovery as well. I'll probably get in 3-4 easy to moderate workouts next week.

Now I'm off to make a big batch of my special yogurt! Mmmmm...good!

ARNOLD PRESSES are for delts.

 

[Hams]

ARNOLD PRESSES are for delts.

They're on a flat bench.

 

[The Shadow]

arnold presses are for delts....lol


do a google search

 

[The Shadow]

Link with a video:

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

 

[Hams]

Link with a video:

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

Yes, that exercise, when done in the vertical position, is for delts. However, if the body is horizontal, i.e., resting on a flat bench, then it works the chest. What makes it an "Arnold Press", regardless of position, is the distinctive 180 degree rotation of the hands throughout the motion, which results in a fuller range and deeper stretch.