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  #11  
Old 03-12-2004, 08:12 PM
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 Iím back and need comments

Yesterday I did legs and triceps, I left gluts traps and abs until Saturday due to time restrictions.
Unfortunately I had to postpone dead lifts until I get some wrist straps.

Legs
1 legged Curls
80x10
100x8
120x6

Extensions
140-12
170-8
200-6
220-8

Leg press
500-10
700-10
800-6
900-5, 4 Ĺ 6 1,8

Triceps
Rope press down ss with cable curl(biceps)
40-10 80-10
50-8 100-8
60-6 120-6
70-6 140-6

Seated overhead
45-10
50-6
55-6
65-5 (someone had the 60db)

Cable pull down
40-10
60-8
70-6
80-6

Rope press down
20-12
30-10
40-10
60-6

I like the supper sets with biceps and triceps. Good pump
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  #12  
Old 03-13-2004, 11:22 PM
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 Iím back and need comments

today i played bball for 2 hours and did 50 crunches and various raises and holds
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  #13  
Old 03-14-2004, 01:12 PM
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 Iím back and need comments

I finally get to play football today. I have not played for 2 weeks. I'm finally going to get all my tackling out of my system.
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  #14  
Old 03-15-2004, 08:26 PM
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 Iím back and need comments

Today I did chest and biceps

chest
incline bb bench
115x10
125x7
135x5
145x2 + 1 negative

no peak flyís
30x10
30x8
35x6
40x6

flat bb bench
125x7
125x6
135x5 + 1 negative
145x5 + 1 negative

machine flyís (I did these after my biceps)
100x8
110x5
120x4(30 sec hold on last set)
100x2(30 sec hold on last set, 2 Ĺ, 2 1/8)

biceps
preacher curls
85x4
75x8
80x6
85x4 +1 negative

incline reverse grip bb curl
75x7
75x8
80x6
85x6

hammer curls ss cable curl
30x9 100x10
35x8 80x8
40x6 80x8
40x5 100x6


After the bicep super set my arms were pumped big time.
For some reason I canít get as big of a pump on my chest as I do most other areas. Is it because my shoulders and triceps need to catch up or am I not hitting my chest properly.
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  #15  
Old 03-16-2004, 02:25 PM
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 Iím back and need comments

I just joined a basketball team and we play on Tuesdays so I'll be pushing everything back 1 day.
Although I think it will be good to have a 2 day rest between chest and shoulders.
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  #16  
Old 03-18-2004, 11:25 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 Iím back and need comments

Yesterday I did back but didnít have enough time for calves Iíll try to fit them in on Friday but if I miss them this week itís no big deal, my legs are by far the strongest part of me, proportionately.

Back
Wide grip pull down
140x8
140x7
150x5
160x4 + 1 negative

bent over straight arm pull down
90x10
110x8
130x6
140x6

close grip reverse pull down
150x10
160x6
170x5 + 1 negative
180x5 + 1 negative

seated row
135x10
150x6
165x6

barbell lat pull over
75x10
95x6
105x6
115x5

isolation rows
155x10
165x6
165x6
175x6

extensions with weight ss overhead two arm pull down
35x10 40x10
45x7 60x5
45x8 50x8

My back is always a frustrating workout because I used to be able to do 200+ on the pull down when I weighed 180 Ė 190. Now I weigh 260 and struggle with 200. I long for the days of needing the knee bar to hold myself down.
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  #17  
Old 03-18-2004, 08:18 PM
dajt dajt is offline
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Bantamweight
 
Join Date: Aug 2001
Location: Ontario
Posts: 211
Default Re: dajt\'s Journal. Comments welcome

I did shoulders and forearms today.

Shoulders
Slight incline db press
35x12
45x8
50x6
55x5 + 1 negative

static side laterals
15lb for 20 seconds
15lb for 20 seconds
10lb for 30 seconds
10lb for 32 seconds

front barbell raise ss laying rear delt raise
45x10 15x8
50x8 15x7
55x6 10x10
60x5 10x10

barbell upright row
85x10
105x7
115x4
120x4

Arnold press
85x9
95x6
105x3
85x6

after forearms I did front static holds
10lb for 40 seconds
15lb for 25 seconds
15lb for 19 seconds
10lb for 30 seconds
10lb for 30 seconds

forearms
behind back barbell curl
55x10
70x8
80x12
100x7

static hold
200lb for 16 seconds
185lb for 25 seconds
165lb for 32 seconds
165lb for 33 seconds

I was surprised at how little I could lift on the static holds.
Next time I think Iíll do a super set with a static hold.
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  #18  
Old 03-18-2004, 08:47 PM
Tuf Tuf is offline
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Default Re: dajt\'s Journal. Comments welcome

Wow, Dajt--solid workouts! Nice job!
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  #19  
Old 03-19-2004, 01:37 AM
dajt dajt is offline
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Bantamweight
 
Join Date: Aug 2001
Location: Ontario
Posts: 211
Default Re: dajt\'s Journal. Comments welcome

[ QUOTE ]
Wow, Dajt--solid workouts! Nice job!

[/ QUOTE ]

Thank you I appreciate your input. Iím glad Iím on the right track. [img]/forum/images/graemlins/grin.gif[/img]
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  #20  
Old 03-19-2004, 10:34 PM
dajt dajt is offline
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Bantamweight
 
Join Date: Aug 2001
Location: Ontario
Posts: 211
Default Re: dajt\'s Journal. Comments welcome

Today was leg and triceps day but mostly skipped legs.

Legs
Squat
205x10
295x10
had to stop it hurt my shoulders too much[img]/forum/images/graemlins/crazy.gif[/img]

1 legged press
230x10
320x8
410x6

Triceps
Close grip bench
115x10
135x8
155x6
175x4

overhead ss kick back
50x10 ss 20x10
55x10 ss 25x8
70x6 ss 25x6

reverse cable pull downs Drop Set
100x10 / 70x12 / 50x12 / 30x20 + 21ís

cable pull downs Drop Set
100x10 / 70x12 / 50x12 / 40x12 / 30x12
100x10 / 70x10 / 50x12 / 40x8 / 30x12

I really needed to blast my triceps because they have been holding up my bench press.
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