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Old 01-23-2012, 08:52 PM   #11
nighttrain
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23 Jan 2012

Traps; Shoulders; and Chest

DB shrugs-- 50x20x 3 sets

seated lateral raises-- 20x12x 3 sets

military DB press-- 40x8x 3 sets/ 35x8x 2 sets

DB rear lateral raises-- 30x12x 3 sets

Incline DB bench press-- 50x12x2 sets/ 50x10/ 50x8

Decline DB bench press-- 50x6/ 50x8x 3 sets

felt good to get back to my old program..... great things are sure to come!!!!

NT
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Old 01-23-2012, 10:54 PM   #12
BendtheBar
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Quote:
felt good to get back to my old program..... great things are sure to come!!!!
Something about a familiar program or approach. Keep smashing it buddy.
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Old 02-05-2012, 10:34 AM   #13
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ok, so i have been slacking in my updates... im gona update the whole last week worth of workouts, numbers suck, but atleast im back and lifting!!!


Monday 30 Jan 2012
Legs
Lying leg curls-- not sure of the weight, i think it is in kg..) 35x10/10/10/10/9
Stiff leg Dead Lifts-- 135x10/ 185x10/ 205x10/ 225x6
leg extentions-- 50kg x 115/10/4.... felt a lil pull so i stopped for this workout..
leg press-- (not sure on weight, just gona count total plates) 4plx15/15/12
Squats-- 135x10/135x6/135x4.... felt twinge... called it a workout...

on a side bar.... my legs kicked my a$$ all the way thru thrusday, they hurt so bad i skipped my second leg day on thrusday night... i hate starting over. lol

Tuesday 31 Jan 2012
Traps; Shoulders; Chest
DB Shrugs-- 70x15/15/15/10/10
Seated lat raises-- 20x10/10/10
Over head DB press-- 40x10/45x10/50x7
DB rear lat raises-- 35x10/10/10
incline DB Bench press-- 50x12/65x8/8/ 70x6
Decline Db bench press-- 50x8/6-- spent

Friday 3 Feb 2012
Back; Biceps; Triceps
weighted pull ups-- 10xbw/30x10/ 40x8/40x8/40x6
BB Bent over rows-- 135x10/18/8/8
Seated cable rows-- 55kg x10/65x10/75x8/85x7
seated db curls-- 35x6/30x8/20x12/20x10.... spent
BB curls-- 50x8/10/8/8
Tricep double over head press-- 65x10/75x10/85x8/85x8
tricep cable press down--55x10/ 65x10/75x7/8

great work out!!!
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Old 02-05-2012, 11:01 AM   #14
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on a side bar.... my legs kicked my a$$ all the way thru thrusday, they hurt so bad i skipped my second leg day on thrusday night... i hate starting over. lol
Yeah buddy. Hamstrings sore as hell, or quads?
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Old 02-05-2012, 11:14 AM   #15
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Originally Posted by BendtheBar View Post
Yeah buddy. Hamstrings sore as hell, or quads?
Both and i have to be on my feet all day.. 14 hours a day... it sucked ass.... but ima hit em again tomorrow!!!
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Old 02-05-2012, 11:23 AM   #16
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At least they should feel better when those 14 hours are done.

Sleep like a bear!
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Old 02-12-2012, 10:02 AM   #17
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weekly update..... improvements will be highlighted in red... these are not PRs but just increases on my way back to my old numbers....

Monday 6 Feb 2012
Legs
Lying leg curls-- 35x10/10/10/10/10
Stiff leg Dead Lifts-- 135x10/205x10/225x8/225x8
leg extentions-- 50kg x 15/15/15/15/15... finshed all sets..
leg press-- 4plx10/ 6Platesx7/7
Squats-- 135x8/185x8/225x4

legs felt better this week, actually got both legs days in this week!!!

Tuesday 7 Feb 2012
Traps; Shoulders; Chest
DB Shrugs-- 70x15/15/15/15/15
Seated lat raises-- 25x10/10/10
Over head DB press-- 45x10/50x8/50x8
DB rear lat raises-- 45x10/10/10
incline DB Bench press-- 50x12/65x10/75x8/7
Decline bench press-- 135x10/155x10/185x6

Thursday 9 Feb 2012

Squats-- barx8 to stretch/ 135x8/ 225x5/245x3/3
Sumo Deads-- 135x10/225x8/315x6/365x2/ 385-- fail

Friday 10 Feb 2012
Back; Biceps; Triceps
weighted pull ups-- 10xbw/40x10/40x9/40x8/50x4.5
T-Bar rows-- 1plateX12/2plx10/3plx8/6
Seated cable rows-- 65x10/75x10/85x10/95x5
seated db curls-- 30x10/8/7/6
ez curls-75x10/10/10/10
DB overhead french press--65x10/75x10/85x10/95x8

excellent week, im very happy to be back into the swing of things..... great things are sure to come!!!!

BB curls-- 50x8/10/8/8
Tricep double over head press-- 65x10/75x10/85x8/85x8
tricep cable press down--55x10/ 65x10/75x7/8
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Old 02-24-2012, 12:29 PM   #18
BendtheBar
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Sorry I missed this. Nice progress NT.

Now, post moar.
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Old 02-26-2012, 04:13 AM   #19
nighttrain
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update from week before last.... i forgot to update.....

Monday 13 Feb 2012
Legs
Lying leg curls-- 35x15/15/15/10/10.... rep increase!!
Stiff leg Dead Lifts-- 135x10/205x10/225x8/245x8.... weight increase
leg extentions-- 55kg x 15/15/15/15/13.... weight increase
leg press-- 4plx10/ 6Platesx8/8.... rep increase
Squats-- 135x10/205x8/225x5/245x3.... weight increase

Tuesday 14 Feb 2012
Traps; Shoulders; Chest
DB Shrugs-- 75x15/15/15/15/15... weight increase
Seated lat raises-- 25x10/10/10
Over head DB press-- 45x10/50x8/50x8
DB rear lat raises-- 45x10/10/10
incline DB Bench press-- 50x10/65x10/75x6/6... rep decrease
Decline bench press-- 135x10/155x10/185x6

Thursday 16 Feb 2012

Squats-- barx8 to stretch/ 135x8/ 225x5/245x3/265x2..... weight increase
Sumo Deads-- 135x10/225x8/315x6/365x1/ 385x1-- weight increase

Friday 17 Feb 2012
Back; Biceps; Triceps
weighted pull ups-- 10xbw/40x10/40x10/65x6/65x5... weight increase
T-Bar rows-- 2plateX10/3plx8/8/8... rep increase
Seated cable rows-- 75x10/85x10/95x8/100x5... weight increase
seated db curls-- 30x10/10/8/8.... rep increase
ez curls-75x10/85x10/95x10/10... weight increase
DB overhead french press--75x10/85x10/95x10/8

Great week!!!!
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Old 02-26-2012, 04:27 AM   #20
nighttrain
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update from this week.... getting stronger by the day, and im starting to see the old body come back!!!!! dont have a scale so im not sure if im up in body weight or not, but i do see my gut going away...



Monday 20 Feb 2012
Legs
Lying leg curls-- 35x15/15/15/15/15
Stiff leg Dead Lifts-- 135x10/205x10/225x8/245x8
leg extentions-- 55kg x 15/15/15/15/15
leg press-- 4plx10/ 6Platesx8/8
Squats-- 135x10/10/10/10.... went lite this workout

Tuesday 21 Feb 2012
Traps; Shoulders; Chest
machine Shrugs-- 5 sets of 15... trying out new machine....
Seated lat raises-- 25x10/10/10
Over head DB press-- 45x10/50x8/50x8
DB rear lat raises-- 45x10/10/10
incline DB Bench press-- 50x10/60x10/75x8/85x6 with a spot.... weight increase
Decline bench press-- 135x10/185x6/205x6/135x12

Thursday 23 Feb 2012

Squats-- 225x5 for 5 sets
Sumo Deads-- 135x10/225x10/315x3/385x1/ 405x fail.....

Friday 24 Feb 2012
Back; Biceps; Triceps
weighted pull ups-- 45x10/45x10/65x8/75x5... weight increase
T-Bar rows-- 2plateX10/3plx10/10/10... rep increase
Seated cable rows-- 75x10/85x10/95x8/100x8... rep increase
27s-- 4 sets.... they sucks but the pump was insaine
ez curls-75x10/85x10/95x10/10...
tricep pressdowns superset with cable overhead ext--- 55x10/65x10/65x10/65x10---

My arms were so sore after this work out, back hurt all day saturday!!! im loving it!!!
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