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Old 08-26-2010, 06:19 PM   #21
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Welcome back, time to crush weights now!
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Old 08-28-2010, 12:29 AM   #22
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first day actually making to the gym... started off heavier than i left off last semester... something went right over summer... weighed at pool yesterday-160... lost weight

bench 3/95-95-115/8-8-6 start with 105 next time... 5s were gone!?
lat pull 3/ 125-132.5-150/8-6-4 did 2 more later on 162.5 more to stretch my back than anything
pec fly 3/75S-75-75/8-8-6
tri ext 3/62.5-75-75/8-5-4
curls 3/ 62.5/ 8-6-5

forgot incline but did dips with 80lbs assist about 15 reps total... i got tired... partying with the kids is not conducive to a great memory or optimal work out conditions... but its my own fault
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Last edited by BackwoodsCerealKiller; 08-28-2010 at 12:30 AM. Reason: brain fart
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Old 08-28-2010, 11:11 AM   #23
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Originally Posted by BackwoodsCerealKiller View Post
started off heavier than i left off last semester... something went right over summer... weighed at pool yesterday-160... lost weight
Can't beat that combo. Losing weight and gaining strength.

Keep crushing it.
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Old 08-28-2010, 12:41 PM   #24
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My back feels a lot better today... i guess doing those PDs helped out... thought they might... a little sore but not near as bad as i thought it would be...thinking about doing legs tomorrow or monday (if the Y isn't open)
doing the rotation is kind of new to me... chest and arms, legs, then back and shoulders
working out every other day... my main question is should i do cardio on my off days or what? would that just wear me out?
and they don't have anything for grip... is there something small and easy to get that would help out with that?
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Last edited by BackwoodsCerealKiller; 08-28-2010 at 12:45 PM. Reason: grip
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Old 08-28-2010, 04:18 PM   #25
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Originally Posted by BackwoodsCerealKiller View Post
my main question is should i do cardio on my off days or what? would that just wear me out?
and they don't have anything for grip... is there something small and easy to get that would help out with that?
I think you would be fine with cardio on off days as long as you're eating right and resting properly. I did a lot of heavy cardio when I was young, while gaining, and still made good gains.

Regarding grip, you can get straps real cheap, around $5:

Lifting Straps: Don't Let Your Grip Fail On Heavy Lifts! | Muscle & Strength
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Old 08-30-2010, 02:22 PM   #26
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ok... did legs back and core on sat... my body has been screaming at me for the last two days... its seems weird to me that i can max out the machines on back ext and ab crunches but arms and legs are relatively weak...
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Old 09-02-2010, 01:56 PM   #27
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routine I found that should handle the results i want, already doing something similar...

Monday – Chest and Triceps
Tuesday – Back and Biceps
Wednesday – OFF
Thursday – Shoulders, Traps and Forearms
Friday – Quads, Hamstrings and Calves
Saturday – OFF
Sunday – OFF

Chest and Triceps Workout

Bench Press – 3 sets of 6-10 reps
Incline Bench Press – 3 sets of 6-10 reps
Weighted Dips – 3 sets of 6-10 reps
Dumbbell Flyes – 2 sets of 8 to 15 reps
Dumbbell Pullovers – 2 sets of 6 to 12 reps
Tricep Pushdowns – 4 sets of 6 to 12 reps
Seated Two Arm Dumbbell Extension – 3 sets of 6 to 10 reps

Back and Biceps Workout

Deadlifts – 4 sets of 5 to 10 reps
Weighted Pull Ups/Lat PD – 3 sets of 6 to 15 reps
Dumbbell Rows – 3 sets of 6 to 15 reps
Seated Cable Rows – 3 sets of 6 to 12 reps
Barbell Curls – 4 sets of 6 to 12 reps
Concentration Curls – 3 sets of 8 to 15 reps

Shoulders, Traps and Forearms Workout

Military Press – 4 sets of 6 to 12 reps
Seated Arnold Press – 3 sets of 6 to 12 reps
Side Laterals – 3 sets of 8 to 15 reps
Reverse laterals – 3 sets of 8 to 15 reps
Shrugs – 3 sets of 5 to 10 reps
Wrist Curl Over Bench – 2 sets of 10 to 20 reps
Shrug W/Static Hold – 2 for as long as I can

Quads, Hamstrings and Calves

Squats – 4 sets of 6 to 15 reps
Leg Extensions – 3 sets of 8 to 20 reps
Leg Curls – 3 sets of 8 to 15 reps
Leg Press – 3 sets of 6 to 12 reps
Standing Calf Raises – 4 sets of 6 to 20 reps
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I no longer fear for myself. Now, I fear for you. The pain has tempered my body and my spirit and has steeled my resolve. I WILL succeed. I WILL win. However long it takes. Simply put, MY will is the stonger.

Last edited by BackwoodsCerealKiller; 09-02-2010 at 02:00 PM. Reason: bla
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Old 09-02-2010, 02:37 PM   #28
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and here is whats been done since monday...
monday- split up work out bc of class and forgot my log for second half...
Bench Press – did last
Weight assisted Dips – 10@-60 6@-40 4@0
Pec Flyes –75 is all i remember
Dumbbell Pullovers – 10@40/6@60/6@60
Tricep Pushdowns – #6plate
Arm Extension – 6@75/9@62.5/6@62.5

Tues
Deadlifts – 8@205 started 2nd set at 220 got 3 and back started acting up.... think my form was bad
Lat PD – 6@125/6@137.5/2.5@162.5 Just couldn't make the 3rd
1A Dumbbell Rows – 6@50/6@50/6@50
Seated Cable Rows – 5@#10/6@#8/6@#8
Barbell Curls – didn't write down... Did standing with 25s on bar cant remember reps...low... pretty sure
Concentration Curls – 10@20/10@25/6@30

thurs
Military Press – 6@85/6@85/4@105
Seated Arnold Press – 8@25/8@25/6@30-1st time with these... did well i think
Side Laterals –8@20/8@15/5@20
Reverse laterals –8@15/8@20/6@20
Shrugs – 6@195/6@245/6@245
Wrist Curl Over Bench – 10@25/10@30/10@35
Shrug W/Static Hold – 3@195 W/10 sec hold
__________________
I no longer fear for myself. Now, I fear for you. The pain has tempered my body and my spirit and has steeled my resolve. I WILL succeed. I WILL win. However long it takes. Simply put, MY will is the stonger.

Last edited by BackwoodsCerealKiller; 09-02-2010 at 02:39 PM. Reason: DL comment
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Old 09-02-2010, 02:43 PM   #29
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Default oh yeah..starting weight

just remembered... on august 24th weighed on empty stomach in underwear....
155lbs... weighed today between workouts 168lbs stomach not quite full... weigh when i wake up in the morning 1st thing and get a better weight... never thought i'd see results that quick... i figure at least 3-4 lbs for food and **** but 6-7 lbs gained in 1st week? kind of exited...
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I no longer fear for myself. Now, I fear for you. The pain has tempered my body and my spirit and has steeled my resolve. I WILL succeed. I WILL win. However long it takes. Simply put, MY will is the stonger.

Last edited by BackwoodsCerealKiller; 09-02-2010 at 02:46 PM. Reason: add on
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Old 09-11-2010, 02:12 PM   #30
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internet has been down this week...
but here's this week

Tues
BEFORE CLASS
Bnch 6/112.5 6/105 6/115
incline 6/105 5/105 3/105- left shoulder started hurting
dips 6/5/3- 60# assist
fly 6/62.5 6/75 5/62.5
pull over 5/55 6/50 5/55
tri push down 10/#6 9/#7 6/#8
seat tri ext 10/50 6/62.5
AFTER CLASS
DL 5/175 3/195 3/195 1/235- form was failing
Lat PD 8/125 6/137.5 5/137.5 shoulder sore
DB1ARow 8/50 8/50 8/60
cable row 8/#8 8/#8 6/#10
barcurl 6/40 5/45 6/40 6/40 +short bar
couldn't concentrate for c. curls
weds off
Thurs- shoulder felt better before, went to **** during lat raises
Mil Press 8/90 6/90 4/105
S. Arnold 10/25ea 10/25 8/30
lat raise 7/20ea 6/20
wrist curl 15/25 15/30
shrugs 6/245 6/245 6/245
shrug w/10 sec static hold 105 155 175
FRIDAY
Squat 10/155 7/175 6/195 3/225
leg ext 12/70+1 12/70+2 12/70+3
leg curl 6/70 8/50 8/50+1
calf raises 7/360 18/360 16/360 10/360- foot came off rack on first set
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I no longer fear for myself. Now, I fear for you. The pain has tempered my body and my spirit and has steeled my resolve. I WILL succeed. I WILL win. However long it takes. Simply put, MY will is the stonger.
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