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  1. #21
    Board Admin Feedback Score 0 delsolrob's Avatar
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    On heavy sets, I usually wait 3-4 minutes.

    I skipped the gym today, we drove from San Diego to Phoenix to spend the holiday with the rest of the family. Will be making up for it tomorrow

  2. #22
    Board Admin Feedback Score 0 delsolrob's Avatar
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    quick update:

    Saturday - got the the gym at 1:15pm and realized I only had 45 minutes to warmup and workout. Was a very quick leg day...mostly volume.

    Squats
    135x7
    135x9
    135x12
    135x12
    185x10
    185x10

    traveling lunges across the gym and back x 3

    for such a brief workout, glutes were still a little sore.

  3. #23
    Board Admin Feedback Score 0 delsolrob's Avatar
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    Tonights back workout

    BB Rows:
    135x15
    135x15
    135x12
    185x 8
    185x8
    225x5
    225x4

    Between sets of rows did overhead presses.
    135x8
    135x8
    135x6
    135x5
    135x5
    135x4
    135x5

    went to machine and worked on high rows...was a hammer strength machine (this is isolateral - weights are listed per side)
    80x12
    80x10
    90x8
    90x7
    80x6
    70x9

    cable rope face pulls: misc weight for 4 sets

    wrapped up with 15 minutes of cool down on the elliptical trainer - had to run to have dinner with the folks...visiting them for the holidays. I miss my gym already. But, I will say, there are more ladies at the LA Fitness in Phx than there are at mine in San Diego (it's near a tech center and is mostly filled with engineers)

  4. #24
    Board Admin Feedback Score 0 delsolrob's Avatar
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    been pretty hard to make time to hit the gym much since I'm visiting my family for the holidays...kinda makes me grumpy when I don't get to workout as I would like.

    But, Tuesday night I hit a quick chest session...and I mean quick!

    BB bench
    135x15
    135x25 (I like to do some light weight volume)
    135x25
    learned that my body is mad at me...got a really terrible chest cramp that I spent like 5 minutes stretching out.
    225x3 (chest cramp popped back up and I had to bail)
    135x15
    155x12
    185x12
    225x8
    225x8
    225x6
    225x5

    done...surprisingly my chest was pretty sore today.

    Tonight, was a joke...only had 40 minutes to workout before having dinner with the family.

    with such limited time, I mostly stuck to cardio, but I did a quick 15 minute shoulder routine
    arnolds:
    35x15
    40x15
    40x15
    65x8 (normally pretty easy for me...these were challenging. realizing I'm not anywhere near my routine of hydration and diet/etc)
    65x8
    75x4
    55x10

    wrapped up with 20 minutes of cardio on the elliptical...hills, level 4

    we were supposed to leave for San Diego tonight, but my parents freezer broke. I went and got them a new one today, picked it up and delivered it. with all the stuff they had in their current one, we couldn't wait for delivery. Will be getting up early tomorrow to hit the road home.

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