PWR's lift journal

[PWR]

Figured I would start a small journal to keep up with my progress. I have never really done this so it will be interesting to see if and what kind of gains will be made. Mine have slowed down a lot. I made most of my gains over the last 6 months. I have been back in the gym now for 8 months after a 6 year layoff from serious training, I was pretty strong when I got out of it. Luckily muscle has good memory and it was like riding a bike for me, but I'm getting old so maybe this will keep me motivated.

2-10-09
Back day
Deadlifts
135x10
225x6
225x6
315x6
405x6
405x12

Normally I do alittle bicep work but felt alittle sick after the last set. I have had a bad sinus infection for the last week and may have had a small fever today.

[PWR]

Took off today. My back is smoked from yesterday and I love it. Tommorrow is chest day. Sitting at 262lbs right now. I'm down a few pounds dew to being sick....oh'well

[PWR]

2-12-09
Chest day
Bench Press all raw
135x10
225x6
225x6
275x4
315x4
335x3
375x2 PR but shoulder hurt afterwards
315x10

Incline dumbells
100's x 8
130's x 6
130's x 6
130s' x 6

Close Grip bench
205x10
205x10
205x10
205x6 shoulders really started hurting

Seated dip machine
200x25
could not continue because of shoulders........ ****!!!!!!!!

They have felt pretty good this week. Next week I think I will go light on them. Looks like I may need to go back and hit tri's this week aswell, normally I get about 6-8 good tri sets in. Maybe I will post a vid next week on bench to see if I can improve my form. Cant seem to go heavy without it hurting.

[PWR]

Today was leg day. I'm still nursing a pulled quad muscle so I stayed pretty light.
Squats raw no wraps, belt only above 225.
2-13-09

135x10
135x10
225x8
315x8
365x10

365 felt very light and was cake walk. Maybe in a few weeks I can start going heavy again.
Legs were pretty pumped and feel I got a decent workout in but I feel I may have cheated my self some. Only had 30 mins to do all this in.

[PWR]

Chest/Tri's
Bench Press
135x10
135x10
225x4
275x4
315x4
335x4
365x3
315x8

Incline db's
90's x 8
90's x 8
130's x 4
110's x8

Pec Deck
150x25

Press downs
4 sets of 10 reps each

Seated dip machine
200x30
250x20

[PWR]

Back / Bi's

Deadlifts
I have a pulled stomach muscle from last week and could hardly do any deads at all. I guess I will lay off them for a few weeks.
135x10
225x6
315x4
405x2

Bent over Barbell rows
135x10
185x10
225x10
225x10

Hammer Strength seated row machine
3 plates (per side) x10
4 plates x 10
5 plates x 10
6 plates x 8

Seated pulldowns wide grip
3 sets of 10 light weight

hammer db curls
30's x 8
40's x 8
50's x 8
50's x 8

Preacher hammer strength curls
4 light sets of 12

[PWR]

Legs / Shoulders

Squats
My quad feels like it is back to around 80%, hopefully in 2 more weeks I will be able to go 100%
135 x 10
135 x 10
225 x 8
315 x 8
405 x 6

Leg Press
2 sets of 15

Shoulder Press Hammer Strength machine
2 plates per side x 10
same weight x 10
same x 10

Standing side db raises
30's x 10
30's x 10
30's x 10

[PWR]

Chest / Tri's
Bench
135x16
225x10
275x6
315x6
315x8

Incline db's
100's x 8
120's x 8
110's x 8

Pec deck
150 x 12
150 x 12
150 x 12

Seated Dip Machine
200 x 16
225 x 16
250 x 14

dumbell skull crushers
40's x10
50's x 10
50's x 10

Press downs w/ ez curl attachment
stack x 12
stack x 12
stack x 12

[PWR]

Dang I forgot I even did this, haha.


Well Chest day went

Bench
135x8
225x8
315x6
335x5

Incline Dumbells
100's x 10
120's x 10
130's x 6
130's x 10

Pec Deck
2 sets of 12 reps

Tri's

Skull Crushers
100 x 15
115 x 10
115 x 10

Rope cable downs
3 sets of 15 reps

This was yesterday, tomorrow is back day.