DMAIPA is back....
 

WOw..its been so long since i been here. Sorry everyone..life happened. Had to lay off the weights for awhile..just got back into really training after some time off. But motivated more than ever. Will be posting up my training im following now. Easing my way back into training. Glad to see the group going strong... By the way i moved from souther california all the way to the east coast in Ithaca, NY

Glad to be back!

hell yeah man welcome back! Kman will be happy he started a thread before asking where you went haha. good luck starting with the weights again! :mh:

oh so here is where im at now..

http://muscleandbrawn.com/forums/mem...-6-06-2010.jpg

Goals..get back into the lifting of weights and then head towards gaining some muscle and strength..good to be back here!

welcome back

Glad to have you back. More then a few guys wondered where you had gone.

Good to see you again Big D.

nice to have you back bro! its about time

now get in there and smash ****ing weights!

get training log going

glad to see you back, but more importantly glad to see that you are going to be back training!! Hit it hard, the pic looks good!

Time to crush some weights!

Training Update
 

Started last week on this program i pulled together from different sources. Doing a 5x5 program but performing exercises as a complex, with a full body program. I am doin 3 main workouts throughout the week and little workouts and cardio in between.

Week 1
Monday
1A) Power Clean - 135x2 sets, 155x3 sets
rest 45 sec
1B) Pull-ups - BWx5 sets
rest 45 sec
1C) Dips - 40 lbs x5 sets
rest 45 sec then repeat 4 more times

Cardio: Rowing Machine
Duration: 10 minutes (1 minute slow, 30 sec fast)

Wednesday
1A) Deadlift- 225x5
rest 90 sec
1B) Military - 135x5
rest 90 sec
1C) DB Rows- 70x5
rest 90 sec repeat 4 more times

Cardio: Upright Bike
Duration: 10 minutes (1 minute slow, 30 sec fast)

Friday
1A) Box Squat- 275x5
rest 45 secs
1B) Pull-ups- BWx5
rest 45 secs
1C) DB Bench Press- 80s x5
rest 45 secs repeat 4 more times

Cardio: Rowing Machine
Duration: 10 minutes (1 minute slow, 30 sec fast)

Notes
After the main workouts on Mon, Wed, Fri, I do some accessory work on muscle groups I want to bring up more. On Tues, Thurs, Sat, I either do some other form of cardio or do a small complex with light weights as active recovery nothing to strenuous.

On Mondays, and Fridays I will decrease the rest 5 seconds each week increasing the weights accordingly depending how i feel that day. Wednesday I will add an one set each week.

Main goal: Fatloss, maintain/gain muscle mass

6-07-2010 Training


Week 2
Monday (AM)
1A) Power Clean - 155x5 sets
rest 40 sec
1B) Pull-ups - BWx5 sets
rest 40 sec
1C) Dips - 40 lbs x5 sets
rest 40 sec then repeat 4 more times

Cardio: Upright Bike
Duration: 10 minutes (1 minute slow, 30 sec fast)

PM workout - will be 20 min. on bike.

Looks rock solid. How long did that workout take? It looks like it would rocket by fairly quickly.