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  #41  
Old 04-30-2004, 12:15 AM
dajt dajt is offline
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Bantamweight
 
Join Date: Aug 2001
Location: Ontario
Posts: 211
Default Re: I was out of the gym for years but now I’m back and need comments

Biceps
Incline isolation curl with EZ bar reverse grip
75x10
85x6
90x4

Zottman curls
30x6
30x6
30x4

Hammer curls
30x10
35x8
40x6

Triceps
Close grip bench
135x10
155x7
175x3+1 neg

Overhead EZ curl bar reverse grip
90x4
75x7
75x6

Overhead EZ curl bar
75x9
85x6
90x4

Preacher curls SS Shullcruchers
75x8 ss 75x8
75x6 ss 75x8
(now a drop set super set)
75x8/55x7/35x15 ss 74x9/55x7/35x12 [img]/forum/images/graemlins/grin.gif[/img]
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  #42  
Old 04-30-2004, 12:26 AM
dajt dajt is offline
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Bantamweight
 
Join Date: Aug 2001
Location: Ontario
Posts: 211
Default Re: I was out of the gym for years but now I’m back and need comments

I only did 1 set of incline DB but it was only to try my max.

Incline DB press
80x5
This is my personal best and my first goal. 4 weeks ago I was maxed out on 70 pounds and I told my friend that next month Id be using the 80s

Back
Wide grip pull down drop set
170x8/130x8/90x10

Upright Row
85x10
105x8
115x3 (again front delts gave out)

reverse grip pull down drop set
200x8/160x4/120x10

1 handed rows
60x10
70x8
80x9


Close grip pull down
140x10
160x7
170x6

Rear delt fly
30x10
40x8
40x6

Back extensions
Bwx12
35x10
45x10

Leg press drop set
730x10/660x10/590x5/410x10/320x8/230x6/140x12
It has been a while since I did legs so I figured Id hit em hard.
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  #43  
Old 04-30-2004, 12:33 AM
dajt dajt is offline
dajt should change his/her status!
Bantamweight
 
Join Date: Aug 2001
Location: Ontario
Posts: 211
Default Re: I was out of the gym for years but now I’m back and need comments

Today I did the killer chest drop set workout

I started higher then 45 degree angle on the bench today

Incline fly drop sets
40x8/30x8/20x8
40x6/30x7/20x8
40x8/30x5/20x10
40x6/30x7/20x10
40x7/30x6/20x8
40x10/30x5/20x7
flat fly drop set
40x3/30x7/20x11 + fascia stretching

Incline DB press drop set
60x5/45x3/30x6
60x7/45x3/30x6
60x7/45x3/30x4
60x5/45x3/30x5
Flat DB press drop set
60x5/45x4/30x6

It felt awesome!
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  #44  
Old 05-19-2004, 12:36 AM
dajt dajt is offline
dajt should change his/her status!
Bantamweight
 
Join Date: Aug 2001
Location: Ontario
Posts: 211
Default Re: I was out of the gym for years but now I’m back and need comments

I work out at my school and the gym was closed the last week of April and the 1st eek of May.
So I played basketball did some pushups, shoulders press, curls, and overhead tris with a couple of 30 pound DBs my friend has.

So here is last weeks workout

Chest
Incline BB press
155x9
175x5
165x3

Incline fly
25x10
30x8
35x7

Flat BB press
155x8
175x6
185x4

Flat fly
30x10
35x7
40x6

Incline DB
65x6
70x4


Shoulders
Front raise
20x10
25x5
15x11

Side raise
20x7
15x8
10x10

Side static hold
10 for 20 sec
10 for 17 sec

Front static hold
10 for 23 sec
10 for 19 sec
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  #45  
Old 05-19-2004, 12:41 AM
dajt dajt is offline
dajt should change his/her status!
Bantamweight
 
Join Date: Aug 2001
Location: Ontario
Posts: 211
Default Re: I was out of the gym for years but now I’m back and need comments

Ive noticed my energy levels have been low. I need more carbs or some caffeine pills.

Back
Reverse close grip pull down
190x10
200x6
210x4

1 handed row
80x9
80x8
85x5

Seated row
180x8
195x6
165x8

Back extensions
30x10
40x6
50x8

Rear delt isolation row
15x10
20x8
25x8

Upright cable row
100x10
120x10
140x9
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  #46  
Old 05-20-2004, 07:50 PM
dajt dajt is offline
dajt should change his/her status!
Bantamweight
 
Join Date: Aug 2001
Location: Ontario
Posts: 211
Default Re: I was out of the gym for years but now I’m back and need comments

I got some caffeine pills today to make up for my lack of energy. I t helped after my workout I went and played basketball for 1.5 hours.

Biceps
Preacher curl
75x12
85x5
85x4

BB curl
85x6
90x7
95x4

Concentration curl
30x8
35x6
40x4

Laying high cable curl
70x6
70x5
80x2
60x5

Triceps
Close grip bench
135x10
155x7
165x4

Skull crushers
75x10
85x6
65x5

Rope push down
70x5
60x8
70x6

Reverse grip cable pushdown ss normal grip cable push down
90x10 ss 90x10
100x10 ss 100x10
110x3 ss 110x10

Shoulders

BB shoulder press
35x10
40x9
45x6
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  #47  
Old 05-20-2004, 07:54 PM
dajt dajt is offline
dajt should change his/her status!
Bantamweight
 
Join Date: Aug 2001
Location: Ontario
Posts: 211
Default Re: I was out of the gym for years but now I’m back and need comments

I planned on doing a shorter workout this week so I could play more basketball

Back
Reverse close grip pull down
190x8
200x6
210x4

Seated rows to Abs
165x10
180x8
195x5

1 handded row
70x10
75x8
80x6

2 handed bent over strait arm cable pull over
50x10
60x10
70x5

Extensions + BW
30x9
40x7
50x4

2 Hours of Basketball
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  #48  
Old 05-20-2004, 08:01 PM
dajt dajt is offline
dajt should change his/her status!
Bantamweight
 
Join Date: Aug 2001
Location: Ontario
Posts: 211
Default Re: I was out of the gym for years but now I’m back and need comments

Today was hardcore.
I worked out chest then road a bike for 15 min to play basketball for 2.5 hours then rode back.

Chest
Flat BB bench
205x4 + 2 neg
200x3 + 1 neg
185x3 + 1 neg

Flat fly
35x8
40x8
45x4 + fascia stretching

Incline BB bench
165x4 + 1 neg
150x4 + 1 neg
135x7 + 1 neg
Incline fly drop set
40x5/30x3/20x3 + fascia stretching

Decline BB bench
135x8
155x6
165x4 + 1 neg

Decline fly
20x8
25x8
30x6 + fascia stretching

Parallel bar dips
4

Pec machine static hold
130 for 20 sec
200 for 18 sec
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  #49  
Old 05-21-2004, 02:27 PM
dajt dajt is offline
dajt should change his/her status!
Bantamweight
 
Join Date: Aug 2001
Location: Ontario
Posts: 211
Default Re: dajt\'s Journal. Comments welcome

Yesterday I did biceps. I did my workout at 10:00 am so I could be more rested for Basketball at 5:00. Unfortunately my energy levels were low because I only had 1 meal before the workout.

Biceps
BB curl 21s
85x14
65x18
55x21
It tool 3 sets for me to find a weight that I could get to 21 with.

Preacher curl
55x10
75x7
85x3

Incline face forward reverse grip
65x8
70x5
75x5

Concentration curl
30x5
25x5
20x6

And after all that it rained in the afternoon.
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