thrs
shoulders / tricep

warm up
rear delt light 25reps
dumbell press light 25reps

shrugs 10,8,6
standing barbell press 10,8,6
arnie press 10,8,6
rear delt machine 10,8,6
delt side raise 10,8,6

tricep
cable push down 10,8,6
dumbell kick back 10,8,6
close grip bench press 1x35

friday leg day

well hear goes
went to gym and squat rack was being used few people sharing so i thought ive heard people useing smith for sqauts so thought give a go
on 3rd set something went crack
no my back is killing can hardly move
i must of done something wrong doing squats didnt feel right wont be doing them on smith again
so in 2 much pain to do anything today will leave today
see how feel and maybe if better can go over weekend

Sorry to hear that mate. Hope I'm not one of those who put the idea into your head! Like you, I only used the smith machine coz I had no choice and it seemed better than doing no squats! I'll think twice or be very careful next time I do them tho! Certainly hope you are not off the run for long!

no not you mate ive seen many people use it maybe i just did it wrong but i didnt feel right doing it i think its just im used to normal squats and with smith no movement in the bar
any way back still been hurting bad so didnt get to finish workout not problem legs are doing good so one missed wont hurt
even though back still playing up managed to push myself and go today went lighter on weights so not to disrupt any more
anyway
mon chest/biceps

warm up
rear delt 25 reps
chest press 20 reps

chest
decline dumbell press 10,8,6
incline dunbell press 10,8,6
flat fly 10,8,8

biceps
preacher curl 14,12,10
incline bench dumbell curl 10,8,8

done felt better for going back feels bit better to be honest
prob just stiff from relaxing all weekend

back still playing up so left back today and done shoulders and triceps

warm up
shoulder press light 25reps

shoulders
barbell press 10,8,6
dumbell press 10,8,6
rear delts 10,8,6
side raises 10,6,6

triceps
overhead dumbell raise 14,12,10
tricep pushdown 10,7,6
close grip bench 10,8,6

jobe done may do legs next without squats and leave back till last or rest it this week

last week was right off but feeling good this week to start back

monday
chest/biceps

warm up
rear delts 25reps
dumbell bench 25rep


chest
decline barbell bench 12,10,6
incline barbell bench 12,10,7
press ups 15,12,10,10
incline fly 12,10,8


biceps
standing barbell 15,12,8
hammer curl 12,10,10
incline bench dumbell curl x 20

done and was over moon as felt good unlike last week where everything i did seemed to hurt

tues
back

warm up
light machine rows 25 reps
light lat pull down 25reps

these was all quite lightdue to not wanting to get back pain again
lat pull down 10,10,10
machine rows 10,8,8
close grip caable pulls 10,10,10
deadlifts 2 yep 2 after 2 knew wasnt the right move not to agravate so left it at that

not greatest workout but better than nothing

thrs
shoulders/tricep

warm up
rear delt 25reps
dumbell press 25reps

shoulders
shrugs 12,10,10
standing barbell press 12,10,6
machine press 10,6
rear delt raise 12,10,8
side delt raise 12,10,8
front delt raise 10,10,10

triceps
narrow grip bench press 25reps emty bar
narrow grip bech press 12,10,8,2 to on last one wanted to push myself anf put too much wieght on
tricep rope pull down 12,10,8,4
tricep extension 1x50 quite light but didnt feel it after 50 reps

friday
legs

leg press 20,20,18,12
standing ham curl 12,10,8,6
seated leg curl 12,10,8,6
lunges 10,10,10,10
seated calf raise

no squats as i will leave squats and deadlift for few weeks

also had what i call a killer workout
i went gym with the misses and i said you do what ever you do and ill do the same well by god she does a lot ill try post it all and its all done on machines
rear delt 10,10,10
shoulder press 10,10,10
chest press 10,10,10
chest fly 10,10,10
lat pull down 10,10,10
seated row 10,10,10
shrugs 10,10,10
preacher curls 10,10,10
tricep extension 10,10,10
then she went on to do some legs witch i didnt do due to doing them day before
to be honest i felt knackerd after that lot
oh and she starts of with 30 min cardio aswell