MEEEEEGA-POOOOST
Yeah, so I didn't post my workouts for Wednesday and Friday. I'll do that now.
Chest/Back on Wednesday
Bench Press: 50x2, 55, 60
Butterfly: 40x2, 45x2
Lying T-Bar Row: 25x2, 30, 35
Underhanded Pulldown: 80x2, 90, 100
Seated Cable Row: 70, 80x2, 90
Widegrip Lat. Pulldown: 80x2, 90, 100 to failure (about 5 reps)
15 minutes cardio. Next week I need to do the exact same (unless I have to do less), except for the t-bar row which I can probably raise. I'm always anxious to raise, but I'm afraid I'm going to lose my form or something and hurt myself.
Legs on Friday
Squats: 4 sets of 8 reps without any resistance. Next week, or the week after, I can probably use a 10lbs barbell as long as it doesn't affect my form.
Leg Press: 100x2, 110, 120
Leg Extensions: 50x2, 60, 70
Seated Leg Curl: 140x2, 150, 160
Lying Leg Curl: 60x2, 70, 80
Calf Raise: 40, 60x3
Hip Abd. & Add.: 100, 110, 120x2
5 minutes of warm-up walking on the treadmill (I think the fastest I went was 3.9mph), where it turns out my heel is still very sore.
Chest/Back on Wednesday
Bench Press: 50x2, 55, 60
Butterfly: 40x2, 45x2
Lying T-Bar Row: 25x2, 30, 35
Underhanded Pulldown: 80x2, 90, 100
Seated Cable Row: 70, 80x2, 90
Widegrip Lat. Pulldown: 80x2, 90, 100 to failure (about 5 reps)
15 minutes cardio. Next week I need to do the exact same (unless I have to do less), except for the t-bar row which I can probably raise. I'm always anxious to raise, but I'm afraid I'm going to lose my form or something and hurt myself.
Legs on Friday
Squats: 4 sets of 8 reps without any resistance. Next week, or the week after, I can probably use a 10lbs barbell as long as it doesn't affect my form.
Leg Press: 100x2, 110, 120
Leg Extensions: 50x2, 60, 70
Seated Leg Curl: 140x2, 150, 160
Lying Leg Curl: 60x2, 70, 80
Calf Raise: 40, 60x3
Hip Abd. & Add.: 100, 110, 120x2
5 minutes of warm-up walking on the treadmill (I think the fastest I went was 3.9mph), where it turns out my heel is still very sore.