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  #21  
Old 03-22-2004, 04:33 PM
dajt dajt is offline
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Location: Ontario
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Default Re: dajt\'s Journal. Comments welcome

I took Saturday off to do an English paper.[img]/forum/images/graemlins/mad.gif[/img]
Sunday played basketball for 2 hours. Iím taking Monday off I need more rest.
If Iím going to play sports 3 days a week I think I need to put my workouts onto a 3 day schedule.
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  #22  
Old 03-25-2004, 01:59 AM
dajt dajt is offline
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  #23  
Old 04-02-2004, 01:29 AM
dajt dajt is offline
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Last week I did chest with fascia stretching

Chest
Incline db drop set
70x7/55x7
60x7/40x6 + fascia stretching
50x8/30x8/20x5 + fascia stretching
50x11/30x8/20x5 + fascia stretching

Flat db ss incline flys
50x8 ss 20x8
55x8 ss 30x2
60x5 ss 20x4 + fascia stretching

Flat pullover
75x4
75x4

Triceps
Rope Drop set
60x8/40x6/30x6

Reverse cable push down drop set
110x10/80x8/60/8/40/35
120x10/100x2/60x20


I got an awesome pump from the fascia stretches [img]/forum/images/graemlins/grin.gif[/img]
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  #24  
Old 04-02-2004, 01:32 AM
dajt dajt is offline
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I took Tuesday off. But was back at it on Wednesday

Back

Wide grip pull down
140x10
150x8
170x6

Face pulls
140x9
160x8
180x6

Reverse close grip pull down
160x10
170x8
190x5

Straight arm pull down
50x10
60x8
60x7

Biceps
I know I did a bicep work out but I canít find the sheet of paper that it was on. [img]/forum/images/graemlins/confused.gif[/img]
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  #25  
Old 04-02-2004, 01:33 AM
dajt dajt is offline
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Wednesday

Shoulders
Db military press
50x6
55x5
60x1

Front static hold
10 45sec
15 19sec
20 20sec

Side static hold
10 27sec
15 19sec
10 25sec

Alternate rear raise
20x12
30x8
35x6

Cable upright row
100x10
120x10
140x6

Front raise drop set
20x10/15x5/10x20

Db military press drop set
40x8/30x3/20x4

That week I was feeling week, I think it was because of my diet. I started cutting and was not getting enough calories. So I skipped legs. I know have some supplements and am getting a proper diet. [img]/forum/images/graemlins/mad.gif[/img]
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  #26  
Old 04-02-2004, 01:35 AM
dajt dajt is offline
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This week I felt much better. And the workouts show it.
Monday

Chest
Db pullover
35x6
30x10
I was not planning on doing those but most of the equipment was taken so I did them until other stuff was free.

Incline db
60x8
65x6
70x5
75x1 + 4 Ĺ and 1 negative

Incline db drop set
40x14/30x6/20x8 + fascia stretching

Flat db ss incline flys
50x10 ss 20x10
55x10 ss 20x12
65x6 ss 25x7

Fly machine
100x10
110x7
120x6
130 hold 17 sec

Triceps
Overhead rope cable ss close reverse cable pull down
60x15 ss 70x10
80x10 ss 80x5
100x8/100x10 (normal grip)

Cable concentration curls
40x6
30x10
40x8

Overhead
55x5
60x6

Cable push down drop set
110x10/80x8/50x15

Cable push down
140x4
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  #27  
Old 04-02-2004, 01:41 AM
dajt dajt is offline
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Yesterday I had a good back workout. My forearms have finally got to the point that I can do dead lifts at a moderate weight.

Back

Close reverse pull down ss wide grip pull down
140x10 ss 100x8
160x6 ss 100x5
170x6 ss 100x5

Long bar row 1 handed
45x10
70x8
90x6

Reverse cable fly
20x12
30x10
40x4

Dead lifts
160x8
180x8
230x6
My forearms still failed, but I felt it a little.

Extensions
35x10
45x6

Wide grip pull down drop set
120x9
90x8
60x10
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  #28  
Old 04-02-2004, 01:55 AM
dajt dajt is offline
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And now Iím caught up.
Thursday

Shoulders

Front raise drop set
25x4/20x4/15x6/10x8

Side raise drop set
20x6/15x6/10x5/5x10
The last few reps for each weight were L lateral + side.

Slight incline DB press
50x5
54x6
40x7
35x5

Military DB press
35x7
40x3
35x5
30x12

Upright BB row
95x7
105x5
115x4


Biceps
Incline curl
35x6
30x8
25x11

Concentration curl
25x6
30x7
35x6

1 arm side curl ss 1 arm cable curl
30x10 ss 20x8
40x8 ss 20x8
50x6 ss 30x6

Cable curl drop set
110x8/70x9/40x15


Today was my first day on my completely new diet and had a great workout.
I did mostly 1 handed biceps to try to catch my left up to the right. It was hard to not go to failure on my right arm.
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  #29  
Old 04-02-2004, 03:35 AM
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President Wilson President Wilson is offline
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Default Re: I was out of the gym for years but now I’m back and need comments

dajt,

I have been reading your journal. Very nice disipline, and well structured routines.

Also, I haven't had the chance to welcome you to abc. I'm glad to have you with us, and look forward to hearing about your gains
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  #30  
Old 04-02-2004, 06:56 AM
LegendaryWatcher LegendaryWatcher is offline
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Default Re: I was out of the gym for years but now I’m back and need comments

I agree with Mr. Pres! You have some awesome dedication dude. Looking good on the workout volumes. I look forward to checking in on your gains. Good luck my friend.
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