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Gettin back into it

Discussion in 'Training Logs' started by DB17, Sep 24, 2010.

  1. DB17

    DB17 Yellow Belt

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    I decided im gonna make a log to help with motivation and to keep good track of my progress.
    A little background info:
    So I got ran over a couple months ago and fucked up my knee and im just starting to walk again so I decided i'm gonna get back in the gym and work on my upper body, might as well feel like im accomplishing something after sitting around for 2 months lol and a little more upper body strength and size may help with mma once I can get back into it.

    Stats: 5'6
    175ish
    Not sure about body fat but i have abs lol

    PS: theres no need to hate on how much weight I can lift or anything like that, i've been out of the gym for awhile, but if anyone has any tips or advice itd be appreciated.
     
  2. DB17

    DB17 Yellow Belt

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    Day 1:
    Shoulders:
    Dumbell Overhead Press:
    45 X 10
    55 X 10
    65 X 9
    70 X 6

    Dumbell Side Raises:
    20 X 12
    25 X 12
    30 X 10
    35 X 8
    35 X 8

    Reverse Dumbell Flyes:
    20 X 12
    20 X 12
    25 X 12
    30 X 10

    Military Press:
    95 X 20
    115 X 12
    135 X 12
    155 X 10

    Upright Row:
    55 X 12
    65 X 12
    85 X 8

    Shoulder press machine (drop set)
    200 X 10, 150 X 6 120 X 6

    It felt good to be back, was pretty strict about resting times between sets, kept it around 1 minute. Weighed in at 174.5lbs
     
  3. scoopj

    scoopj ackson

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    Don't sweat how much weight you can lift. Consistency will change that, and nobody is going to give you a hard time about it.

    My only advice thus far is you're probably doing too much shoulder volume. You may want to consider simplifying your routine. Instead of "shoulder day" you could have "push day" where you do shoulders, chest, and triceps. Something like Overhead Press, Bench Press, and Dips. Just my two cents. Good luck.
     
  4. DB17

    DB17 Yellow Belt

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    thanks scoop
     
  5. DB17

    DB17 Yellow Belt

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    Day 2:
    So today I did back and bis, felt pretty good throughout the workout, grip started to give out near the end of the back workout (broke a bone in my hand when i got in that accident)

    Lat Pulldown
    120 x 12,150 x 10,170 x 8,190 x 5

    Machine row
    110 x 20,150 x 12,180 x 10,200 x 8,230 x 6

    Close Grip Pulldown
    100 x 12,150 x 8,170 x 8,190 x 6

    Rows
    150 x 10,180 x 8,200 x 5,200 x 4

    Lower back machine
    150 x 15,180 x 12,200 x 10,220 x 10,250 x 8

    T bar rows ( this is where the grip started to bother me)
    45 x 20,90 x 12,115 x 6,115 x 8

    Pullups
    12,10

    Dumbell curls
    20 x 20,25 x 10,30 x 8,35 x 6,40 x 5

    Close Grip Preacher Curl:
    60x8, 60x6, 70x5, 70x5
    Really focused on the negative with these

    Hammer Curls
    20x10, 25x10, 30x8, 35x6

    Weight:174
     
  6. DB17

    DB17 Yellow Belt

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    WOOOOOOOOO!!!
    just stumbled across this thread, its now a couple years down the road, im now 195 at under 10% bodyfat, all my lifts have quadripled wooo
     
  7. DB17

    DB17 Yellow Belt

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    Day 1000:
    Shoulders:
    Dumbell Overhead Press:
    110x10x4

    Dumbell Side Raises:
    50x10x3
    50x9

    Reverse Dumbell Flyes:
    85x12
    85x10x3

    Military Press:
    315x5x3

    Upright Row:
    110x12x4

    Front raises
    50x12x2


    WOOOO GET SOME
     

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