[ka]

Vertical Upper

Warm Ups not included

Military Press
135x10, 155x5, 165x3, 185x2

Push Press (Switched to Push Press for last two sets)
205x1, 225x2 **

Chins (Underhand Grip)
10, Bdy+25x3, Bdy+35x3, Bdy+45x3, Bdy+45x3. Bdy+90x2(Neg)

Dips
15, 15, 15

Lat Pulldowns
110x15, 110x15, 110x12

Dips and Lat Pulldowns done as superset with 30 second rest

Pushdowns (Straight Bar)
50x20/40x15/30x20 - drop set

** The 225x2 Push Press were 3/4 reps - could not lock out

50 mins

Tonight was knucklehead night

[ka]

as I was extremely sore from my trip to the A.R.T, active release techniques, practioner. The glutes and hips were treated and as a result of the technique I was not up for squats and lunges. Thankfully I do not have to modify my routine, but felt I needed the rest after the first session.

I think I finally met someone who understands what is going on and wants to treat the cause and not the symptoms. If anyone else is interested in active release techniques and how to find one in your area check out www.activereleasetechniques.com/

[ka]

I got lazy while doing two days a week of A.R.T. treatment for my hips, glutes and lower back. It is going well but will take some time.

Horizontal Upper

Flat Bench
185x12, 205x10, 225x8, 185x10

B.O.R.
95x15, 115x10, 135x10, 135x10

Incline D.B. Bench (Weight Each Hand)
80'sx12, 90'sx10

Seated Row
135x10, 135x10

Quick work out

[ka]

After being lazy for 15 days I found my way back to the gym. I am going to ease back into it for a couple of weeks before going back to a Cosgrove or Waterbury type work out.

I did 2 sets of 10 of the following:

Squats
Bench
Seated Row
Military Press

Was not concerned with the weights as that will bounce back quick

[Merrill]

I was wondering where you went.

How did the A.R.T work out? Back to 100%?

[ka]

A.R.T is going well, Back is feeling the best it has in a LONG time. My back issue is the result of hip issues, both the rotators and the flexors. It is amazing that he has not done much with the back and the results are coming. I am very happy that I found someone who understands what is going on and to treat the cause, not the symptoms.




QUOTE=Merrill;22588662]I was wondering where you went.

How did the A.R.T work out? Back to 100%?[/quote]

[DEVILsSON]

Good to hear ART is working for you. Good call on easing back into the swing of things.

[ka]

Thanks Man

Originally Posted by DEVILsSON

Good to hear ART is working for you. Good call on easing back into the swing of things.

[ka]

Another quick but good work out

DL
4 sets of 5

Chins
2 sets of 10

Dips
2 sets of 15

DB Shoulder Press
2 sets of 10

[ka]

Another quick but good work out

DL
4 sets of 5

Chins
2 sets of 10

Dips
2 sets of 15

DB Shoulder Press
2 sets of 10