Complete your core training while building strong(er) arms.
12/11/2012 6:10:55 AM -
LOG SUMMARY NOTE: I am in the process of defining what my next chapter of training will be.
I will define this later as more facts come in. Through a series of several MRI's, X-Rays and Multiple Doctor Opinions (more to come) many aspects of my training and my expectations will have to change.
The way things look, as of now, I have degenerative disc disease (aka Osteoarthritis) and two joints are beyond scope repair and at some point in time will need to be replaced. There is also degeneration is every joint we have looked at and the general consensus is that it is pretty much everywhere.
I say this is a new chapter instead of the next phase because while many things will stay the same - there will have to be many modifications and additions to what I have been doing. I also need to do much more research before really describing how this will proceed.
For now I will stay with the same protocol and adjust as needed and note why. Over time I will add things I think will help instead of destroy my joints any further as well as some of my thoughts on the matter.
The journey begins
Rehab work - I will detail this more in later posts
MACHINE PRESS WITH CHAINS *4-5 warm up sets *4 work sets of 8 (2 reps shy of failure)
SHOULDER SAVE INCLINE PRESS - REVERSE BAND * 4 warm up sets * 5 sets of 6 work sets (1-2 reps shy of failure)
DECLINE DUMBBELL * 1 warm up set * 3 work sets of 6-10 very slow and to failure * 1 work set of 15
Rehab work - will detail later
Low Rows with Supenate MAG handle * 3 warm up sets * 5 work sets of 8-12
Medium MAG Neutral Pulldowns * 5 work sets of 10-12
Prone Shrugs with Chains * 1 warm up set * 5 work sets to failure
4" Gernade Ball Straight Arm Pull Downs (see video) * 4 sets 10-15
More rehab work
In Memory of Zig Ziglar - I saw him speak several times and have many of his books and audio tapes. His work had a big influence on me.
, Dave Tate
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