My Workout for Monday, June 1, 2009

So, I wonder if my absence has been missed? Probably not, but I’ll explain it anyway. I managed to injure myself doing heavy squats about a  week and a half ago and that has been messing with my head.

I have been working out, but haven’t been able to get the focus that I had before I got hurt. I tore some deep groin/abdominal muscle (again.) I have done this 2 times before and I always heal over time, but have to go easy for a while while that happens.  So, my bid to max out on squats and deadlifts on the 25th of this month is over. I can probably hit my bench press goal, but I am still pretty bummed out about the situation.

Today was the first day I managed to really get in a great workout since it happened. I’ll stop whining and post the workout now…

I have switched from a strength gain focus to a mass gain focus to allow my body to heal more easily. This means lighter weights, generally more focused movements instead of larger movements, more sets per exercise and higher reps per set. My form is also different on some exercises, such as the (evil) squat. All my squats will be front squats for a while so that I can focus on my quads very easily while using much less weight.  Bench pressing will be  bodybuilder style (elbows out) instead of powerlifter style (elbows tucked.) There are more differences…I may mention them as I go or may let you notice the changes and ask questions if you want to.

Bench Press: 135 X 12, X 12, 155 X 10, X 10, X 7; 30 sec rests between sets

Dips: BW X 7, X 8, X 8, X 8, X 8; 60 sec rests between sets

Incline Bench Press: 135 X 9, X 10, X 8, X 8, X8; 60 sec rests between sets

2.5 minutes rest, 2.5 minutes Jumping Rope

Incline Cable Chest Presses: #6 X 12, X 8, #5 X 8; 60 sec rests between sets

Standing Decline Cable Flyes: #8 X 8, #6 X 8, X 8; 60 sec rests between sets

7 miles riding hard on my bike- gotts keep the fat off!

Thanks for reading! Hope I get some comments to answer…