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  • First Journal

    Ok not sure on how to start this off but here it goes, I've taken a full year away from training to get priorities strait and as such. I got back in the gym just last week and been tossing around the idea to start a journal on here for the first time. I finally got the balls to post one to better myself, Or if nothing else just to keep me motivated, focused and my ass in the gym. I know lots of people are probably going to destroy my work out and ask tons of ?'s after i post it, but i know for me after this past week I have felt more from these workouts then i ever have in the past. I hope i can progress on these workouts and keep the ball rolling. If you think i should take an exercise out let me know and give me a suggestion on what to replace it with.

    1A.
    Incline db bench 60 x 6,4,3
    Seated Shoulder Press 40 x 6,2,2
    Dead Crushers 85 x 6,3,2
    Machine Rows underhand 100 x 10, 120 x 6
    Machine Pull Downs 115 6,5,3
    2A.
    Spider Curls 95 x 6,3,2
    Pinwheels 50 x 14
    Calves on LP 2p x 4
    Db lying Ham curls 45 x 6,6,3
    Leg Press 5p x 6
    Widow 3p x 20
    1B.
    Db Flat presses 60 x 6,4,3
    Rear Delts on cable xover 15,11,11
    Cable xover pull downs(the ones Dave Henry uses on his vid) 55 x 7,5,5
    Dips BW x 6,5,5
    Low Pulley Row w/ rope 65 x 8,5,3
    2B.
    Seated Curls 35 x 6,4,3
    Rev. Cable Curls 20 x 12
    Seated Calve Raises 1p x 5
    Sumo Leg Press 2.5p x6,6,5
    Front Squats on smith machine 1p x 5
    Widow 25 x 16

    3A.
    Incline bench on Smith Machine 1p25 x 6,4,2
    Close grip bench on smith Machine 40 x 6,5,4
    Db Side Raises 30 x 5,3,2
    Dead Lift 3p x 6, 2p x 10
    Rack Chins bw x 3,2,1
    3B.
    Machine Curls 95 x 6,5,4
    Reverse Curls 75 x 20
    Leg Press Machine Toe press 190 x 5
    Seated Ham curls 190 x 6,5,4
    Lunges w/ Smith Machine 30 x 5
    Widow( Leg Extensions) 100 x 20

  • #2
    I should rephrase something here I've been through two weeks of training not one!

    Comment


    • #3
      As somebody coming back from a lay off, I suggest you simplify....maybe less machine and cable stuff as nd a few BARBELL exercise.

      Regardless welcome back and congrats!
      '17 USAPL Chicago Raw
      17 AAU Super Total
      '16-AAU Hi
      '15-USPA Metro
      '15-USPA State
      '15-AAU HI
      '14-AAU HI
      '14-USPA Metro
      '14-WABDL Sonny's
      '14-USPA State
      '14-HI Strongman
      '13-USPA
      '13-WABDL Sonny's
      '13-USPA State
      '13-AAU HI
      '11-USPA Metro
      '10-NPC Stingrey
      '09-NPC Islands
      '09-NPC Stingrey
      '09-ABA Islands
      '02-ABA Islands
      '02-ABA IronWorks
      '01-NPC Paradise Cup
      '01-ABA Olympia
      '01-ABA Islands
      '00-NPC Nat.Tri-State
      '00-INBF Musclefest
      '98-NGA Ill
      '98-INBF Ohio

      Comment


      • #4
        Ok weight felt little heavy today after the weekend but all and all seemed to go good. Took Trucelt's advice and swapped out Machine rows with barbell rows.

        1A.
        Incline DB bench 65 x 6,2,1
        Seated shoulder presses 40 x 6,5,2
        Dead Crushers 95 x 6,3,3
        Barbell rows 1p+30 x 6, 1p+15 x 10
        Machine Pulldowns 120 x 6,4,2

        Comment


        • #5
          Felt real strong today not sure if it was the 1/2 can of monster i drank before i hit the gyme or the metrx bar i was eating between sets but what ever it was it was working.

          2A.
          Spider Curls 105 x 5,3,1
          Pinwheels 55 x 14
          Calves on LP 2p x 7
          Db lying Ham Curls 50 x 5,3,3
          Leg Press 5p +10 x 6
          Widow 3p +10 x 21

          Comment


          • #6
            1B.
            Db Flat presses 65 x 6,3,3
            Rear Delts on cable xover 30 x 6,5,5
            Cable xover pull downs(the ones Dave Henry uses on his vid) 60 x 7,4,4
            Dips BW +5 x 6,3,3
            Low Pulley Row w/ rope 70 x 6,4,3

            Comment


            • #7
              Weights 1 : me 0!! got my ass handed to me today by the weights.

              2B.
              Seated Curls 40 x 7,4,3
              Rev. Cable Curls 25 x 13
              Seated Calve Raises 1p+5 x 8
              Sumo Leg Press 2.75p x8,4,4
              Front Squats on smith machine 1p x 6
              Widow 35 x 10

              Comment


              • #8
                3A.
                Incline bench on Smith Machine 1p30 x 6,3,1
                Close grip bench on smith Machine 1p x 6,6,6
                Db Side Raises 35 x 6,3,3
                Dead Lift 3p x 8, 2p+5 x 12
                Rack Chins bw x 3,3,2

                Comment


                • #9
                  3B.
                  Machine Curls 105 x 6,4,4
                  Reverse Curls 85 x 12
                  Leg Press Machine Toe press 195 x 5
                  Seated Ham curls 195 x 6,3,1
                  Lunges w/ Smith Machine 42.25 x 6
                  Widow( Leg Extensions) 105 x 22

                  Comment


                  • #10
                    1A.
                    Incline db bench 70 x 6,4,1
                    Seated Shoulder Press 45 x4,2,1
                    Dead Crushers 95 x 7,3,1
                    Barbell Rows 2p x 5, 1+25 x 12
                    Machine Pull Downs 130 4,4,2

                    Comment


                    • #11
                      2A.
                      Spider Curls 115 x 5,2,1
                      Pinwheels 60 x 12
                      Calves on LP 2p + 10 x 9
                      Db lying Ham curls 55 x 7,6,6
                      Leg Press 5p+25 x 6
                      Widow 3p + 25 x 21

                      Comment


                      • #12
                        1B.
                        Db Flat presses 70 x 6,2,2
                        Rear Delts on cable xover 32.5 x 6,3,3
                        Cable xover pull downs(the ones Dave Henry uses on his vid) 65 x 6,2,2
                        Dips BW +10 x 5,2,2
                        Low Pulley Row w/ rope 72 x 7,4,4

                        Comment


                        • #13
                          2B.
                          Seated Curls 45 x 6,2,2
                          Rev. Cable Curls 30 x 14
                          Seated Calve Raises 1p+15 x 8
                          Sumo Leg Press 3p x6,6,4
                          Front Squats on smith machine 1p+5 x 7
                          Widow 40 x 10

                          Comment


                          • #14
                            3A.
                            Incline bench on Smith Machine 1p35 x 4,2,1
                            Close grip bench on smith Machine 1p+10 x 6,5,4
                            Db Side Raises 35 x 6,6,3
                            Dead Lift 3p+5 x 8, 2p+25 x 8
                            Rack Chins bw x 6,2,1

                            Comment


                            • #15
                              3B.
                              Machine Curls 115 x 4,3,3
                              Reverse Curls 85 x 15
                              Leg Press Machine Toe press 195 x 6
                              Seated Ham curls 195 x 6,5,3
                              Lunges w/ Smith Machine 1p x 8
                              Widow( Leg Extensions) 110 x 20

                              Comment

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