4 weeks back commentary.

[alkemyst]

I took a 2 year hiatus due to a shoulder injury that turned out to be a major labrum tear. The suck part was I had just recovered from shattering my right elbow 5 years ago. So over 5 years I got about 6 months of gym time.

Surgery happened on 6/13/2012.

I am down 4 belt notches, getting nice results. I'd love a flatter stomach, but I have to work off my spare tire now. My pants are falling off me and I will need at least new belts in a week or two.

My workouts are pretty intense. Tuesday/Thursday/Saturday each week for 1 hour. Total body workouts with 15 seconds of rest max between anything but my squats. Even then rarely 30 seconds.

My last workout was:

DB military press 3 sets

DB bench press 4 sets

DB bench flies 3 sets

DB lateral raise 3 sets

Assisted Pull ups 3 sets

lat pull downs 3 sets

Seated cable rows 4 sets

DB bent rows 3 sets

Smith Machine Squats 5 sets

Stiff-legged dead lifts 4 sets

Assisted Dips 3 sets

Triceps push downs 3 sets

DB biceps curls 3 sets

DB hammer curls 1 set

Leg Curls 3 sets

Standing Calf Raises 4 sets


My left shoulder is still wonky. Bench presses and lateral raises are really limited by it. The rest of my workout is not affected.

 

[Pantlegz]

If you're only resting between 15-30 seconds you're not moving enough weight.

 

[alkemyst]

If you're only resting between 15-30 seconds you're not moving enough weight.

I do well on that. I also usually move between body parts so I'd go bench press to pull ups and then to bench flies to low rows.

As I get stronger I will probably be closer to the biblical 60 seconds on some exercises.