Mac's Training Asylum

[Mac]

Just popping by to say ur avitar pic looks great!

HOSS !!! Where you been ? Thanks for the flowers and stop back soon!

[Hoss06]

HOSS !!! Where you been ? Thanks for the flowers and stop back soon!

Been away from RX ...but wanted to see how the guys and gals were doing.

[The Solution]

He lives!

been away from rx ...but wanted to see how the guys and gals were doing.

[DBowden]

Fully recovered from illness yet Mac?

[Mac]

Fully recovered from illness yet Mac?

Yes, I have thanks. However, my work schedule is very tight and I have missed several workouts this week because of it.

But this carpal tunnel issue is killing me from all the computer work I am doing. The pain brings me to tears for about 5 minutes, then it goes away. First thing in the morning is the worst. I am trying to be a southpaw with the mouse, but that doesn't work well.

[Mac]

Hectic work schedule bringing 200 retail locations halfway across the world online for the holidays with my software.

I was offered a 1st class round trip flight to Sydney Australia and had to turn it down. It's fucking summer down there and 15 degrees here yesterday morning.

I have managed to get in a few workouts the past week. Chest and shoulders, legs.

[cook]

Gotta do what you can.We have all been there

[Mac]

Damn, I have been slacking on the posting. This is December's entry.

[Curt James]

Merry Christmas!

[Curt James]

Hectic work schedule bringing 200 retail locations halfway across the world online for the holidays with my software.

I was offered a 1st class round trip flight to Sydney Australia and had to turn it down. It's fucking summer down there and 15 degrees here yesterday morning.

I have managed to get in a few workouts the past week. Chest and shoulders, legs.

That's fantastic!

[Mac]

That's fantastic!

Thank some deity that is all over with. Now I can resume my regular sleep schedule too.

[Mac]

Back in the gym after traveling to see my mom in SC. Driving for 9 hrs does not do the hips much good. It was great to be in shorts and a tank top at Christmas time!

Triceps - Legs and Abs

Higher volume - lower weight. Easy on the legs cause I know sciatica is not far away. Time to step up the training. This is just to warm the joints up.

Leg press - 4 sets 25 reps
Lunges - 2 sets 2o reps
Hypers - 2 sets 15 reps

Rope cable press downs - 4 sets 15-20 reps
Rope extensions - 4 sets 12 reps
Rev one arm push downs - 2 sets 15 reps

Cable crunches 5 sets 30-50 reps

[Mac]

Jan 4
Back and Biceps

4 sets wide grip lat pulldowns 12-15 reps
6 sets seated bicep curl machine unilateral 15-20 reps forced reps
4 sets low pulley rows 12 reps
4 sets DB concentration curls 12-15 reps
3 sets DB hammer curls
3 sets Dickersons

coming up later tonight - chest / shoulders

[Mac]

Jan 7 - Shoulders

8 sets Smith press - 20-15-12-10-5-5-15
3 sets Side lateral DB fly - 12 reps
2 sets 45lb plate - front raise 12 reps
2 sets DB front raise
3 sets goals posts - 15-12-10
4 sets side lateral machine - forced reps - 15-20 reps
3 sets rope face pulls

4 AB planks - hold for count of 10 - then follow with below
4 sets ab/Leg lift - toes overhead 12 reps

[Curt James]

Jan 4
Back and Biceps

4 sets wide grip lat pulldowns 12-15 reps
6 sets seated bicep curl machine unilateral 15-20 reps forced reps
4 sets low pulley rows 12 reps
4 sets DB concentration curls 12-15 reps
3 sets DB hammer curls
3 sets Dickersons

coming up later tonight - chest / shoulders

Dickersons?

As in Mr. Olympia Chris Dickerson?