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-   -   SO's 2012 log (http://www.muscleandbrawn.com/forum/showthread.php?t=8422)

strkout35 12-31-2011 04:32 PM

SO's 2012 log
 
Sup MAB! Trying to get back to the gym over my winter break from school and keep it going when I get back. I've noticed when I'm not logging on here that I have way less motivation so my biggest goal for 2012 is to log workouts here 3x a week. Here's my tentative plan for the workout:

Day 1: Legs
Squat (Main lift)
Good Morning
Leg Press
Barbell Step-up

Day 2: Push
Bench Press (Main lift)
Military Press
Close Grip Bench
Dips

Day 3: Pull
Deadlift (Main lift)
RDL
DB Row
Chins

All main lifts will start at 2x10 and over the course of 10-12 weeks I'll drop the reps and increase the weight. In the first few weeks assistance work will be 3x8-10, but as the main lifts get heavier I might drop the assistance work to 2 sets.

Any thoughts/criticisms are welcome and here's to a great new year!

jwood 12-31-2011 04:38 PM

Looks good SO! Glad to have you back.

The thing that would kill me is doing RDLs after deadlifts, my body would say no. I would think about front squats there. but if that works for you, go for it

jslep 12-31-2011 05:03 PM

WOW where has this guy been! Nice to see you back SO good luck with the trainin.

strkout35 01-01-2012 02:25 AM

Thanks jwood front squats sound good to me. And yeah haha it's been a long time jslep but I'm here to stay. Nice to be back. Happy new year everyone

big_swede 01-01-2012 06:35 AM

Happy new year, and SFW!

BendtheBar 01-01-2012 09:53 AM

Strkout! So good to have you back.

I've tried RDLs after deads and it was pretty intense. Jeremy suggested one alternative. I would also add since it's back-focused you could toss in pullups as well. Either way it's good.

strkout35 01-02-2012 03:53 PM

First workout of the new year!
 
Found a workout steve posted on M&S which i like better than the one I posted so I'm using that instead

Squats-
45x8
45x8
85x5
105x9/9/7 25 total

Bench-
45x8
65x5
85x9/8/8 25 total

DB Rows-
25x8
35x9/8/8 25 total

was gonna do curls and sit-ups after this but was way too wiped out. Way out of shape :( it'll come back quickly though

big_swede 01-02-2012 04:21 PM

Good training! Smash it in 2012!

BendtheBar 01-02-2012 05:26 PM

Glad to see you didn't push yourself too much. A couple weeks you'll be full speed again.

strkout35 01-04-2012 07:40 PM

Deadlifts-
115x8
135x5
135x5

Military Press-
65x8/8/6

Dips-
20 lbs assistance x8/6/6

Barbell Calf Raises

another easy break-in session, weights felt harder than I would have liked haha but it's just the first week no biggie


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