Backwoods log- natural for now...

[BackwoodsCerealKiller]

This is for me... Working my way back into it......
playin catch up for my log already in progress

feel free to make comments or give advice... i am still a novice...

5Apr2010-Machines-upper body
exercise Set/Weight/Rep
Seated chest press 3/62.5-62.5-75/15-12-12
Wide grip pulldown 3/77.5-100-100/12-10-max(13)
seated back extension 3/115/20
seated shoulder press 3/50-75-75/12-10-10
seated arm curl 3/37.5-40-40/12-10-8
Seated tricep extension 3/50-62.5-62.5/12-7-5


8Apr
Wide grip pulldown 3/62.5-62.5-77.5/15-12-12
Seated chest press 3/90-77.5-90/8-10-8
seated back extension 3/115/20
seated shoulder press 3/50-75-75/12-8-6
seated arm curl 3/37.5-40-40/12-10-9
Seated tricep extension 3/62.5-50-62.5/10-12-10

9Apr
Got to messing around with a footbal... **** happened... so dropped weight or reps on back and shoulders
Seated chest press 3/62.5-62.5-77.5/13-12-12
Wide grip pulldown 3/100-77.5-100/10-12-10
seated back extension 3/115/15- started hurting
seated shoulder press 3/52.5-75-75/8-6-5
seated arm curl 3/40-37.5-40/12-12-10
Seated tricep extension 3/62.5-50-62.5/10-12-10

12Apr
Wide grip pulldown 3/62.5-62.5-77.5/15-12-12
Seated chest press 3/90-77.5-90/10-12-10
seated back extension 3/115/20
seated shoulder press 3/52.5-75-75/12-10-8
seated arm curl 3/40-37.5-40/10-12-10
Seated tricep extension 3/62.5-50-62.5/10-12-10

13Apr chest, shoulders dumbells are hard as **** to keep in form...
Dumbell bench 3/25ea/15-12-12
Pec fly (machine) 3/50-52.5-52.5/12-8-6
inclined dumbell bench 3/30ea-35-35/12-10-10
seated shoulder press 3/30ea-35-35/10-8-5
Standing lateral raise 3/20ea/10-8-4
bentover rear delt 3/15ea/10-8-5

15Apr Back
Seated row 2/62.5-75/15-12
1-arm row 3/45ea/10-8-8
Close grip pulldown 3/77.5-100-100/12-12-10
Seated Back exten 3/150-150-200/20-20-10
Standing Barbell shrug 3/145/10-8-8
Standing shrug 3/60ea/10-8-8

19Apr chest, arms
bench 3/25ea-35-35/15-12-12
incline bench 3/35ea-35-40/10-10-6
pec fly 3/50-52.5-52.5/12-8-8
standing curl w/twist 3/35ea-15-35/8-12-5 no 20s should have used 25s
Lying extension 3/35-30-35/10-12-10
standing curl 3/25/9-6-4
straitbar pushdown 3/#8+p-#7+p-#8+p/10-12-10 CableCross

20Apr Back, tricep
Seated row 2/62.5-75/15-12
close grip pulldown(f) 3/102.5-102.5-115/12-10-8
1arm row 3/40ea-40-45/10-8-max(10)
seated back exten 3/127.5-127.5-150/20-20-15
lying extension 2/40/10
straitbar pushdown 2/#8+p/10

21Apr chest, shoulder w/ legs
bench 2/30ea-35/12-max(13)
pec fly 3/50-52.5-52.5/12-8.8
Barbell bench 3/95/10-8-10 bar included
seated shoulder press 3/35ea/10-8-8
upright row 2/25ea/8
bent over rear delt 2/15ea/10
standing lateral raise 2/8ea/20-15
seated leg press 3/145-145-175/15-12-12
45deg leg press 3/310-270-310/10-12-6
45deg calf raise 2/140/10
woke up with real bad heart burn and stomach pains started puking...couldn't eat for 2 days...started taking prilosec and keeping antacids on hand... helps out alot... if it happens again going to doc for possible ulcer...

28Apr going at 3 probably going to add 10lbs to all work outs...or 20 and reduce reps by 2-4.. today is back and biceps..

[BendtheBar]

Great to see a log. Looking forward to seeing your progress.

[BackwoodsCerealKiller]

28Apr
back, biceps- sets/weight/rep
1arm row- 3/45ea-45-50/10-10-max(11) added 15lbs to all
Seated row- 3/102.5-115-115/10-10-8 added 12.5 to all
close grip pulldown- 3/100-127.5-127.5/12-8-8 added 12.5-25-12.5
wide arm pulldown- 3/100-115-127.5/10-8-4 extra for days off
seated back extension- 3/127.5-127.5-162.5/20-20-15 added 12.5 last set
standing curl w/ twist- 3/20ea/12-8-8 originally added 15 decided not
standing curl- 3/20ea/8-4-2 same
close grip pulldown- 125 max(10) extra for days off
needed viagra for the curls with extra weight so dropped back to original
got out of the gym 30 minutes ago and veins are still out there and lats still have a little bit of a pump, bis are just tight... speaking of time need to finish shake...

[BackwoodsCerealKiller]

29Apr
Don't know if this will work but... here is the work out for today...

http://www.activtrax.com/atxpdf/atxp...55366-9681.pdf

let me know if there's something I should add... and it is a YMCA I'm hitting it out of...free so they may not have everything but they got a good bit... i was actually kinda shocked for what they do have...anyway i gotta eat... no class and my gut is gnawing at me..

[Mombow111]

Originally Posted by BackwoodsCerealKiller

needed viagra for the curls with extra weight

Yup, I need viagra to help me get it up for anything 200lbs+. Looking good on your workouts though, how often do you get to hit the gym?

[BackwoodsCerealKiller]

i've been hitting it 3 -4 days a week... been thinking about hitting every other day...

[BackwoodsCerealKiller]

first off... the calories figured for 180lbs target lean mass-2880 cal got 2948
need------got
720 Protein 724
900 fat 1332
1260 carbs 892
and i forgot about some stuff too...
the fat can make up for some of the carbs right? just gotta try not to let it happen to often..
ok... the work out...posted base earlier...
my changes...

Barbell bench 2/95/12
pec fly 3/50-50-52.5/10-10-8
dumbell bench 3/35ea-30-35/10-12-10
incline dumbell 2/30ea-35/8-6
*seated shoulder press 3/20ea/8-6-8 shoulders sore
upright row 3/20ea/8-6-8 found out i been doin them wrong- corrected
bent over rear delt 2/15ea/10-best(11)
standing lateral raise 3/12ea-10-15/10-12-6
lying extension 3/40-45-45/10-10-10
standing shrug 3/70ea-55-60/8-12-10
barbell shrug 2/160/10-8
strait bar push down 2/#8/10

most of the time these are in order too...

[Mombow111]

You probably don't need to be so meticulous about it (though I admire/envy your enthusiasm). I'd say just eat, my strategy is simply get at least BW in protein, then eat all the fats I want, and try to limit my carb intake to fruit. It all depends on your metabolic type and other factors.

Also, I read in your intro that you recently just shed alot of weight in an acute period of time. I'm not too well-read on the subject (you'd have to ask BTB or someone else in particular), but I think muscle memory might still play a vital role in putting back on some muscle. How long of a layoff have you been on?

[BackwoodsCerealKiller]

Originally Posted by Mombow111

You probably don't need to be so meticulous about it (though I admire/envy your enthusiasm). I'd say just eat, my strategy is simply get at least BW in protein, then eat all the fats I want, and try to limit my carb intake to fruit. It all depends on your metabolic type and other factors.

Also, I read in your intro that you recently just shed alot of weight in an acute period of time. I'm not too well-read on the subject (you'd have to ask BTB or someone else in particular), but I think muscle memory might still play a vital role in putting back on some muscle. How long of a layoff have you been on?

just making sure that i am getting enough... might keep on with it cause i may decide to go over 220 lean once i get there... never hurts to get into good habits early
all that happened back in 2006... just getting back into it... not gonna go into details but i made my life hell for a while... but i'm back and clean again... so back to the grindstone...

[BackwoodsCerealKiller]

god I feel like ****... can't blame anyone but me tho... played basketball with a bunch of 18 and 19 year old bball players for the college from 830 to 1am... stayed with em... but holy mother... this is one of the reasons i'm trying to quit smoking... so i can run more than half court and not hack up 3 pounds of lung juice...