starting really working hard again about a month ago. I am going to post my logs from then until yesterday to get me up to date. Any thoughts or comments are most welcome. I had a hard time getting back into the grove after such a long payoff so i did miss some workouts (that's why you will see more chest days then anything) but i beleive i am back on track. __________________________________________________ _____ November 11, 2005 Chest Bench Press 135 X 10 225 X 4 225 X 3 225 X 3 235 X 2 235 X 2 Incline Bench 135 X 10 165 X 6 Shoulders Military Press 135 X 6 135 X 6 Tri 50 X 10 50 X 10 50 X 10 Comments: I went easy today. This is my first workout in a log time and i got weak very fast __________________________________________________ __ Novemeber 16 2005 Back Pulldowns 130 X 8 130 X 6 140 X 3 140 X 2 Glose Grip Pulldowns 120 X 8 130 X 4 130 X 3 Seated Row 130 X 10 150 X 6 150 X 5 Biceps Barbell Curls 95 X 8 95 X 8 95 X 4 Comments: First back day in a long time. I was a bit nervous due to my neck but things felt fine afterwards and i had a decent workout. ____________________________________ November 21, 2005 Chest Bench Press 135 X 10 225 X 5 225 X 5 225 X 4 245 X 2 265 X 1 225 X 3 Flys 10 X 40 X 3 sets (i dont have any heavier dumbells ) Shoulders Military Press 125 X 8 135 X 6 145 X 5 Upright Rows 95 X 8 95 X 6 95 X 6 Triceps Pressdown 70 X 10 80 X 7 Dropset 80-20 (this killed) Comments: This was a very good workout. My bench was strong today and i felt very good. _____________________________________________ Novemeber 30, 2005 Chest Bench Press 135 X 10 225 X 6 225 X 5 225 X 4 245 X 2 245 X 1 225 X 4 Flys 40 X 10 40 X 10 40 X 10 Shoulders 135 X 8 145 X 6 155 X 1 Tricep 80 X 10 80 X 8 Dropset 80-20 Comments: Decent workout
December 05, 2005 Chest Bench Press 135 X 10 225 X 7 235 X 4 235 X 3 235 X 3 235 X 2 235 X 3 Flys 40 X 10 40 X 10 40 X 10 Shoulders Military Press 135 X 10 145 X 6 155 X 4 155 X 2 Triceps Pressdowns 80 X 10 90 X 80 90 X 4 Dropset 90-20 Comments: My bench continues to get stronger. My reps with 235 were very good and i was able to do several sets. I still need to get heavier dumbells because i enjoy doing flys but i need much heavier weight. My strength went up in military presses and i added a set. Should i add another shoulder excercize? My strength went up in pressdowns also. My triceps are pretty much cashed by the time i get to them. Should i continue to do pressdowns? or should i do a different exercise?
joined a gym with my wife. I will continue to do my chest day at home but i will be doing cardio at the gym on tuesday and thursday and i will move my back day to the gym. Joining the gym also allows me to be able to workout legs since i cannot squat due to my neck surgery (have the bar rest on my shoulders does not feel really good. December 06, 2005 Cardio 40 min on eliptical machine Abs Crunches 4 sets of 25 twists 1 set of 60 Comments: I have no clue how to work out abs. Any suggestions? __________________ - - ARITH - -
December 07, 2005 Back Pulldowns 135 X 10 150 X 7 150 X 6 150 X 3 Seated Rows (this had some odd weights on it, 168lbs? ) 135 X 10 155 X 8 168 X 5 168 X 5 Lower back extensions 180 X 20 240 X 15 275 X 15 300 X 12 Biceps Barbell Curls 95 X 6 95 X 6 95 X 4 Hammer Curls 35 X 8 35 X 8 35 X 6 Comments: First weight day at the new gym. Took some getting use to. The machines had really odd weights on them. 168lbs on the seated row? Odd poundage. First time working out in the morning so i was a bit worried but i felt good. Does this workout sound decent? What's the opinion on the lower back extensions? Do you guys recomend any changes? Thanks!
hey man..... i just browsed through ur logs real quick but drop me a message and i can definately help you with your workout plan..... send me a private message and we'll try and work something out
Well, i missed my cardio workout. It was snowing like hell here and i couldnt get to the gym. Oh well, i shoveled the driveway two times so im sure that counts for something. December 10, 2005 730am Legs Leg Press 315 X 12 405 X 10 495 X 10 545 X 5 545 X 4 495 X 6 The last two sets were to failure Leg Extension 110 X 10 130 X 8 140 X 6 Leg Curl 120 X 10 135 X 8 135 X 6 Standing Calf Raises 205 X 10 205 X 10 205 X 8 205 X 5 Comments: I always go to failure on non-warmup sets. Also, i do leg presses instead of squats due to my neck surgery a few months ago. Today was a good workout. It was funny, i thought i was going to fall to my knees as i tried to walk down the stairs after this workout, my legs were cashed.
