Timmah returns!

[tmkeehn]

Ok, the gym finally opened here in my new town and I'm finally back into it. So, I've got no excuses but to kick some major butt. Add in the fact that its 2 doors down from the business I own and it makes it very convenient. I started the 24 mass workout this week with a couple changes to the split, but that's about it. First 2 workouts incoming.

[tmkeehn]

My Split:


Day 1 - Chest, shoulders, triceps
Day 2- Back, Biceps
Day 3- Off
Day 4- Legs!
Day 5- Off
Day 6 - Day 1. Recycle 8x.

I'm treating my workouts as a bulk, my diet as more of a cut (or clean bulk? Every bulk should be clean!) simply because I've gotten fat and lazy. I have plenty of stored energy to help out, but will tweak accordingly if I feel too tired or overtrained

[will-work4andro]

welcome back

[tmkeehn]

Wednesday - Day 1 - 194lbs
Decline BP: 195x6, 175x8, 165x8 supersetted with 12 long reps of 25lbs dumbell flys
Incline BP: 135x6, 125x7, 115x9 supersetted with 12 long reps of 25lbs dumbell flys

Shoulder Presses - 1 min rest between sets ascending. Descending to failure with no rests between: 15x8, 20x8, 25x8, 30x8, 35x6 (No more breaks ohe way down!) 30x6, 25x4, 20x3, 15x2.
*My front delts were killed with just this one exerise after BP pre-fatigued them.
Standing Lateral Raises - 20x8, 15x10, 15x9

Triceps-Behind the back dips with just body weight and feet elevated for now. Will add weight next week. 10 - 10 - 8 - 6 -5(Failure)

Regular Dips - 5 negative reps. By this point I couldn't do any so I leaned forward to stretch out the pecs good and took about 5 seconds going down, assisted myself up and did it again for a total of 5.

*Just wanted to point out DOMs set in and I'm hurting today (Friday)

[tmkeehn]

Day 2 - 194lbs - Back/Biceps/Forearms. Biceps are easily my weakest link.

Wide Pull Ups (Each time to failure): 10-8-6
Chin Ups: 8-7-5. Nice pre-fatigue on the bi's there
Seated row supersetted (SS or from now on) with bent over DB Rows: 100x12 SS 40'sx8 - 120-10 SS 35'sx6 - 130x7 SS 30'sx6
Concentration Curls: 15x12-35x6-30x8
Barbell Curls: 75x5-65x8-70x6
Hammer Curls: 30x8-35x6
Behind the back Wrist Curls: 45x10-60x8-70x6

Overall a great bump in my bi's, my lats are exhausted - every exercise seemed to hit them. My forearms are actually feeling it somewhat today, even though it felt like I coulda hit them harder, maybe added a Farmers walk in there.

Friday Day 3 - 194lbs, day of rest.

[tmkeehn]

Thanks Jer, muscle memory has served me well. Hopefully will bring me back to some of my prior lifts. Goal is to reach those lifts by end of January and continue progressing after that while I work towards my goal of 3x BW in deadlift and squat and 2x in BP. (I'll have to do some serious cutting between now and then)

[tmkeehn]

Day 4, 194lbs - Leg Day

Squats 240x5, 235x5, 225x6 - each set supersetted with the same amt of reps in Sissy Squats
BB Lunges - 135 x6, 135x4
Jumping Squats - 135 x5, 135x5
Standing Calf Raises - 210x10, 225x8, 240x7
Leg Extensions DD Set - 150x7, 120x5, 90x3
Leg Extensions 15's 90lbs - 5 bottom half, 5 top half, 5 complete...by far the hardest thing I did today and made me want to puke.
Cardio - 10min

[tmkeehn]

Just wanted to throw out some more specific stats:
Height - 5'8"
Weight - 194lbs
Neck - 17"
Chest - 43.5"
Bicep - 16"
Forearm - 13"
Waist - 37" (spare tire!)
Thigh - 25.5"
Calves - 16.5" - Very defined for some reason compared to everything else.

[tmkeehn]

Rest day. 193lbs. Stairs should not be allowed to exist.

[tmkeehn]

Decline BP: 200x6, 190x7, 185x7 SS with Flat DB Flys 25x8
Incline BP: 140x7, 135x7, 135x8 SS with Incline DB Flys 25x8
Shoulder Presses: 20x8, 25x8, 30x8, 35x8, 40x4, 35x2, 30x2, 25x3, 20x2
Dips: 4 sets to failure, last 2 I added on 5 negative reps.

Felt GREAT this morning. Whether its muscle memory or just the change in diet I had a lot more energy. I did 5lbs more in decline bp (same reps!), and incline did way more volume. I felt I could do more reps on incline bp so pushed it and ended out rest pausing out 7 before failure on that last set. I still feel weak on the dumbell flys, but concentrating on some strict form. I did more weight and more reps in almost everything I did, including shoulder presses. Didn't fail til I got to the 40's!