[ka]

Wanted to start the new routine but hit a little medical set back. Nothing serious, but I cant lift with the infection. At least I know now why I have been having some issues. It should all be cleared up in a couple of days.

[ka]

I thought I posted this a few days ago.


Wanted to start the new routine but hit a little medical set back. Nothing serious, but I cant lift with the infection. At least I know now why I have been having some issues. It should all be cleared up in a couple of days.

[Merrill]

You have to stay away from those skanky women. A shot of penicillin should fix it. Does it itch too?

[ka]

No itching and I am allegic to penicillin so I am on something else.

Originally Posted by Merrill

You have to stay away from those skanky women. A shot of penicillin should fix it. Does it itch too?

[ka]

The little medical issue is behind me so I am back at it. Going to try a Push, Pull, Lower with an undalating periodization rep scheme. Tonight was just 2 sets of 10 with lighter weights so I can ease back into it.

Warm ups not included

Military Press
135x10, 135x10

Seated Row
140x10, 140x10

Front Squat 155x10, 155x10

DB Shrugs superset with Rear Delt Fly (weight each hand)
80'sx15/15'sx15, 85'sx10/15'sx12

[ka]

Staying on the lighter side for a week or two.

Warm ups not included.

Bench
205x3, 205x3, 225x3, 225x3, 245x3, 245x3

Chins (Over Hand Grip)
Bdy+25x3 x 6 sets

Bar Lunges
115x3 x 6 sets

Pushdowns/Hammer Curl Superset
85x12/20'sx12 x 3 sets

[ka]

Did 15 minutes of HIIT on the treadmill with different inclines.

[DEVILsSON]

good to have you lifting again bro.

Have you tried conditioning challenges from the conditioning forum?

I discovered how tough and fun many calisthenics exercises are and how amazing they are for conditioning. Give them a try....you can use them with various protocols(density, hiit, set number, etc)

[ka]

Thanks man, I have taken a look at them briefly and will give one a try. I need to up the conditioning a bit.

Originally Posted by DEVILsSON

good to have you lifting again bro.

Have you tried conditioning challenges from the conditioning forum?

I discovered how tough and fun many calisthenics exercises are and how amazing they are for conditioning. Give them a try....you can use them with various protocols(density, hiit, set number, etc)

[ka]

Warm ups not included

DL
225x7, 225x7, 225x7, 275x2, 315x1, 365x1, 405x1

Weighted Dips
Bdy+45 4 sets of 7 reps

DB Lat Raise
20'sx7, 20'sx7, 25'sx7, 25'sx7

Leg Curl
85x7 4 sets of 7