A Hard Head...

Ok, first of all I know it's my fault. After spending the day going from my doctor to the hospital to get probed, proded, and scanned, I was finally told about 730 pm that I have a tear in my rotator cuff in my left shoulder. I have to rest and rehab for 6 to 8 weeks........I'm not going to be able to do the show in October of this year. I want to say THANK YOU for putting up with me over the last few months....but it's not over!!! I be back in 09 when I'm fine and 40!! I hope to be ready for March or April but for sure in June when the OCB comes to Natchez Ms. Thanks Again Mr. Franco!!!!

Monday....

Was a pretty good day, I wasnt as sore as the day before. I even did some light behind the neck presses......no pain....I know.... I know...I'm sorry I just had to try....Here we go....

Lat Pulldown 100 120 140 160 180 200 6 sets 12-12-8 -6-6-6 reps
Seated Row 120 140 160 200 4 sets 10-8-8-8 reps
Rope Pulldowns 120 140 160 3 sets 10 reps
Pullups Wide 3 sets of 10
Behind the neck barbell 3 sets of 10 reps 60lbs barbell
Stiff leg Barbell 80 80 110 110 4 sets 12-10-8-8 reps
Leg Curl 95 95 110 3 sets 10 reps

Cardio
Treadmill
35 min
435 cal burned
15 % incline
2.5 mph

Doing abs and some cardio later. no shoulders till next week

Sunday

I am sooo sore. I had to go easy on the DB incline because I had just a little pain in my shoulder...not alot but I did feel a lil something when I tried to go to 70lb so I kept it at 60lb Didnt push the bench but I left out the cable crossovers today. Didnt want to chance it. Here we go....

Flat Bench Barbell 135 155 205 225 245 255 6 sets 12-12-8-6-6-6 reps
Incline DB 4 sets of 60lbs 10-8-8-8 reps
Uneven push up 3 sets of 12 reps
Palm up tri 50 57.5 65 3 sets of 10 reps
Tricep Pushdown 4 sets of 150 lbs

Cardio
HITT
15/45 intervals
2 min warmup
17 work sets
4 min cooldown

Will take polyygraph 10/17 at 630.....IT'S ON!!!!!!!

Legs....

Sorry about that I pushed the wrong button. Good day for legs, I felt pretty strong through out.....Here we go...

Leg Ext 175 175 190 205 220 235 6 sets 12-12-8-6-6-6 reps
Front Squats 135 135 155 175 4 sets 10-8-8-8 reps
Leg Press 315 405 505 3 sets 10-10-10 reps
Step Lunge 60lb barbell 10 reps on each leg 2 sets
Calf Raises (seated) 200lbs 4 sets 12-10-8-8 reps

Cardio
TREADMILL
30 min
12% incline
2.5 mph
350 cal burned

Legs....

Legs....

Post 101...

Nothing today, I worked this morning and had to do PTSA skate night this evening...But here"s the weigh in numbers from this morning....


Weight 221lbs
Waist 32.50
Shouder HURTS!!!!! : )

getting up early in the morning to do legs....got a playoff game in the pm.

cheduled Polygraph today.

Lucky 100....

Wow, 100 posts.....a milestone. Well today was a rest day. No weights and rest. But I did do some cardio and abs.....I cut carbs in half today...feel pretty good...

ABS
5 sets of machine crunches 30bs 20 reps
Rope Crunches 30 up to 65lbs 4 sets 20 reps
Seated Twists 4 set 20 reps on each side.

Cardio
HIIT
25 min
15/45 intervals
2 min warmup
17 min work sets
6 min cooldown

Tues....

Pretty good day overall. Still a little tender in the shoulder area. Here we go...

Lat Over 120 120 140 160 180 200 6 sets 12-12-8-6-6-6 reps
Seated Row 140 160 180 200 120 120 6 sets 10-8-8-8-12 12 reps
Rope Pulldowns 120 140 160 3 sets @ 10 reps
Stiff leg barbell deadlift 60 lbs 4 set 12-10-8-8- reps
Leg Curls 95 110 125 3 sets 10 reps
Pull Ups 3 sets 10 reps very wide grip

Cardio
Treadmill
40 min
607 cal
14 % incline
2.5 mph

HIIT
15/45 intervals
1 min warmup
10 work sets
2 min cooldown

Monday....

Still having some problem with my shoulder. I didn't want to hurt it more but I didnt want to miss a workout. I didnt really push it, but I did feel it on every movement.

Flat Bar Bench 135 x2 185 205 225 245 6 sets 12-12-8-6-6-6 reps
Incline DB 60 70 80 90 4 sets 10-8-8-8 reps
Uneven pushups 3 sets of 12-10-10 on each side
Cable Cross 3 sets @ 20x2 25 for 10 reps
Low Cable Cross 3 sets @ 20 15x2 for 10 reps ( really hurted )
DB ext 3 sets of 10-8x2 3olbs
Palm Up Tri 57.5 65 72.5 3 sets of 10 reps


Cardio
Treadmill
30 min
417 cal
14% incline
2.5 mph