Icehawk's Comeback Journal

icehawk · #1 03-11-2004, 02:39 PM

March 10th, 2004

After being out for two months due to a wrist injury, I'm starting up the journal again. I've been working out the last two or three weeks just getting my strength back up and getting back into it. Some movements still hurt (ie. push-ups, dips), and lots of other feel uncomfortable, but I'm still trucking. Did chest today (well, actually yesterday but whatever).

ABS

Hanging Leg Raises
BW x 25
BW x 20

Weighted Decline Crunches
BW +25lbs x 25
BW +25lbs x 20

Roman Chair Bends (each side)
BW +10lbs x 25
BW +10lbs x 20

CHEST

Flat Barbell Bench Presses
135lbs x 12
155lbs x 10
185lbs x 8
205lbs x 2 + 1 ast

Incline Dumbbell Bench Presses
50lb DBs x 12
60lb DBs x 10
70lb DBs x 6
70lb DBs x 6

Incline Dumbbell Flyes
30lb DBs x 12
35lb DBs x 10
40lb DBs x 8

Cable Crossovers (wt each side)
60lbs x 12
70lbs x 10
80lbs x 4 drop 40lbs x 15

icehawk · #2 03-11-2004, 10:48 PM

March 11th, 2004

Did Deadlifts for the first time in a very long time..

BACK

Wide-Grip Pull-ups
BW x 10
BW x 8
BW x 8

Close-Grip Pulldowns (neutral-grip)
150lbs x 12
160lbs x 10
180lbs x 6

Dumbbell Rows (wt each side)
60lb DBs x 12
70lb DBs x 10
80lb DBs x 8

Deadlifts
105lbs x 12
135lbs x 10
135lbs x 10 (sumo-style)

icehawk · #3 03-14-2004, 02:07 PM

March 13th, 2004

Alternated between tri and bi sets.

TRICEPS

Close-Grip Bench Presses
135lbs x 12
155lbs x 8
155lbs x 8

French Presses
70lb DB x 15
80lb DB x 10

Parallel Dips
BW x 10 (killed my wrist so I stopped)

Single-Hand Cable Pressdowns (wt each hand)
60lbs x 12
70lbs x 8

BICEPS

EZ-Curlbar Curls
95lbs x 12
115lbs x 8
115lbs x 7

Alternating Dumbbell Curls
40lb DBs x 10
40lb DBs x 10
40lb DBs x 8

Seated Hammer Curls
30lb DBs x 12
35lb DBs x 10

ABS

Hanging Leg Raises
BW x 25
BW x 20

Weighted Decline Crunches
BW +25lbs x 15
BW +25lbs x 15

Roman Chair Side Bends (wt each side)
BW +10lbs x 25

Did some cardio about 6 hours later in the form of a pick-up basketball game (took about an hour). It was pretty fun, but I got some massive blisters on my feet so I might have to reschedule tomorrow's leg day.

icehawk · #4 03-14-2004, 07:04 PM

March 14th, 2004

Bad workout. One, I was soo tired and two, my hamstrings were still sore from the deadlifts on back day. Just did a super quick workout and got out of there.

QUADS

Leg Presses
90lbs x 15
180lbs x 12
270lbs x 10
360lbs x 8
450lbs x 6

Leg Extensions
135lbs x 15
150lbs x 12
165lbs x 10

CALVES

Standing Calf Raises
300lbs x 15
400lbs x 12
500lbs x 10
600lbs x 8

Venom · #5 03-14-2004, 08:53 PM

Good luck. [img]/forum/images/graemlins/smile.gif[/img]

Standing Calf Raises
300lbs x 15
400lbs x 12
500lbs x 10
600lbs x 8

Very nice; what equipment did you use here? I.E machine?

icehawk · #6 03-17-2004, 11:14 AM

[ QUOTE ]
Good luck. [img]/forum/images/graemlins/smile.gif[/img]

Standing Calf Raises
300lbs x 15
400lbs x 12
500lbs x 10
600lbs x 8

Very nice; what equipment did you use here? I.E machine?

[/ QUOTE ]

Thanks.
Machine, not sure what make though..

icehawk · #7 03-17-2004, 11:17 AM

March 15th, 2004

Had another crappy workout. I just wasn't feeling it that day I guess.

SHOULDERS

Dumbbell Shoulder Presses
40lb DBs x 15
50lb DBs x 12
60lb DBs x 8

Arnold Presses
30lb DBs x 12
35lb DBs x 7
40lb DBs x 6

Single-Arm Lateral Raises (wt per arm)
20lb DB x 15
25lb DB x 12
30lb DB x 10

Barbell Shrugs
135lbs x 15
185lbs x 12
225lbs x 10

Barbell Upright Rows
70lbs x 12
80lbs x 10
90lbs x 8

icehawk · #8 03-17-2004, 07:10 PM

March 17th, 2004

Soo tired starting it up.

CHEST

Flat Barbell Bench Presses
135lbs x 12
155lbs x 10
185lbs x 7
205lbs x 2

Incline Dumbbell Bench Presses
50lb DBs x 12
60lb DBs x 10
70lb DBs x 6
70lb DBs x 7

Incline Dumbbell Flyes
30lb DBs x 12
35lb DBs x 10
40lb DBs x 8

Decline Barbell Bench Presses
135lbs x 12
155lbs x 9
175lbs x 6