Thread: Andy is back
View Single Post
Old 01-13-2013, 01:21 AM   #8
andys_trim
Senior Member
Max Brawn
Points: 6,607, Level: 53 Points: 6,607, Level: 53 Points: 6,607, Level: 53
Activity: 0% Activity: 0% Activity: 0%
 
andys_trim's Avatar
 

Join Date: May 2010
Location: Arlington
Posts: 1,417
Training Exp: 1
Training Type: SFW!
Fav Exercise: Deadlift!
Fav Supp: Any I can afford.
Reputation: 11883
andys_trim is a dedicated contributorandys_trim is a dedicated contributorandys_trim is a dedicated contributorandys_trim is a dedicated contributorandys_trim is a dedicated contributorandys_trim is a dedicated contributorandys_trim is a dedicated contributorandys_trim is a dedicated contributorandys_trim is a dedicated contributorandys_trim is a dedicated contributorandys_trim is a dedicated contributor
Default

Alright fellas, first real workout today since I destroyed my shoulder in August. I still have several month. Until then, I will be busting it on every other body part, full body, 3 days a week and do cardio 5 days a week. The workout I did today, I plan on doing it 3 days per week. I affectionately call it, "The Annihilator."

The Annihilator

Info: This is a high intensity workout that is best when performed with a partner. It alternates a weight station and a run. Each weight station is 9 minutes, then a .25 mile sprint, and then on to the next station.

Run .5 mile (I am starting off low and every 2 weeks I will increase the distance .5 miles)
Hack Squats (Working up to regular squats) 55lbs on each side, alternating sets for 9 minutes.
Run .25 mile
Curls 40 pounds. Another 9 minutes alternating sets
Run .25 mile
Ropes Triceps Pull Downs 50 pounds, then 60 pounds. 9 minutes
Run .25 miles
Wide Grip Row (Rehab exercise) 70 pounds. 9 minutes
Run .25 mile
Pull Overs (Rehab exercise) 25 pounds. 9 minutes
Run .25 mile
Leg Press 90 each side X 3
Run 4 suicide sprints

That was all for today. It was a killer first workout back, I could hardly make it through. I'll keep it up and hopefully will be able to get my cardiovascular strength to the highest level I can, while also getting my body back in the swing of being in the gym.
__________________
Leaders are made, they are not born. They are made by hard effort, which is the price which all of us must pay to achieve any goal that is worthwhile. - Vince Lombardi

http://muscleandbrawn.com/forums/tra...tml#post103267 - Home of no compromising and busting ass day in and day out
andys_trim is offline   Reply With Quote