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XT!
08-10-2003, 10:22 PM
Background: After 3 year hiatus have returned to lifting. Lost close to 100lbs off bench with similar losses every where else. Lost significant muscle weight, put on fat with net loss of about 30lb. Now 5'10 160. Past 1 1/2 months have been concentrating on cardio with some weights with decent gains. Have maintianed weight and lost fat. Plan to decrease cardio and focus on buiding muscle.

Diet between 2000 and 2500 cal per day with 2 protein shakes per day. Not eating more cal b/c in past have been able to increase mass well but have difficulty with definition.

Friday: Cardio 30 min
AM legs
Squat 135X8, 155X8, 175X4
Leg curls 15X8, 20X8, 25X8, 30X8
(one leg at a time)
Leg extensions 30X12, 40X12, 50X12
(Both legs)
Calf raises ?X30, +30X30, +40X30

PM Tri/bi/shoulder
tweaked shoulder last time took this time off feels better now
Close grip bench 90X10, 90X10, 90X10
tri extension 30X12, 35X8
dips X12, X12
Straight bar curls 65X10, 70X10
DB curls 30X10, 30X10
hammer curls 20X10, 20X10

Sat: Back
wide grip pull-ups X6, X8(assisted)
Dead lift 115X8, 135X8, 155X8
Lat pull down 50X12, 70X12, 90X12, 110X8
Upright rows 45X12, 55X12, 65X12
DB bent over rows 30X12, 30X10, 40X8
light ab

Sun: chest
bench 115X12, 135X10, 155X8
Incline 95X12, 105X10, 115X8
DB decline flies 25X10, 30X10, 40X6
cable cross over 26X12, 36X12, 36X8
light ab

McBain
08-10-2003, 10:30 PM
:eek: you must be nearly dead friday night!

Scott S
08-10-2003, 10:58 PM
I take it you work four days a week? ;)

XT!
08-10-2003, 10:59 PM
I have never really focused on back or legs before and wanted to start my new workout with a bang. I felt great after though. I don't think I will do 2 in one day very often. I plan to do a 4 day rotation. I had the day off.

XT!
08-11-2003, 08:51 PM
Abs:
Crunches X30, VacuumsX15, reverse Curls X30, Crossover crunches X30X30, Lying knee raises X20, Sit-backs X30, Lying toe reaches X25, Raised leg crunch X 30

Legs:
Squat 45X12, 135X8, 135X5, 155X5, 175X3
Straight leg Dead lift 135X7, 135X6 I've never done these before was unsure of form dropped to bar 45X12 to work on form.
leg curls 17.5X8, 22.5X8 (1 leg) Max resistence X8
Leg extentions (2Leg) 35X12, 50X12, 75X12
Calf raise BW +30DbX30, BW+40x30, BW+45X30

XT!
08-12-2003, 07:33 PM
30min cardio

bi/tri/shoulder

military press 45X12, 95X12, 105X10
DB military press 30X12,35X10,40X8
side lat raise 10X12,5X12:(5X7,10X7,15X7,10X7,5X7)X2
reverse lat machine 30X12,35X12,40X12,45X12,60X8
scull crush/close crip bench superset 45X10X10, 65X6X6, 60X6X10
Bent over Tricep extension 70X12,80X12,90X10
bench dips bw+60 X9bwX6, BW+70X7,BWX5
Curl bar 70X10, 80X10
DB curl 30X2, 30X6 had to eat something 30X10, 30X10
hammers 25X8, 25X6

Tankette
08-13-2003, 05:15 PM
:hello: Hello, and welcome to journal land. Looks like you worked the hell out of those triceps! :thumbup:

XT!
08-14-2003, 12:54 PM
Missed yesterday. Had meeting at happy hour. Arm got twisted into having a few too many. Must punish myself today.

Oblique abs
Oblique twists 2 sets
db side bends 20lb X30 perside, 30 lb X 30 per side
oblique crunches 30 per side X2

Back

pull-ups X7, X 10 assisted
deads 135X5,145X5,155X5,165X5,175X5,165X5,155X5,145X5,135X5
lat pull down 90X10,100X8,100X8
up rght rows 60X12, 60X10, 70X8
shrug 40db X12,X12,X12
DB bent over rows 40x10,45X8,45X6

van6497
08-15-2003, 10:39 AM
XT, i think i see your problem here - you're lifting like a little girl.

BadAttituud
08-15-2003, 11:43 AM
van6497 XT, i think i see your problem here - you're lifting like a little girl.

I sure hope you are teasing... If not, that's a heck of a way to encourage someone who is coming back from a 3 year hiatus

XT!
08-15-2003, 04:20 PM
No van6497 just lifting with a girl

XT!
08-18-2003, 07:46 PM
I had my wisdom teeth removed on Friday morning. The dentist told me to take a week off. I felt good and was planning to work out Sat but Friday night picking up a crate of water at Walmart caused the sockets to start bleeding. I had to have my wife carry out the groceries. How embarrassing. So I took the whole weekend off.

Aug. 18
Ab day 1.

Chest
Incline 95X12, 115X10, 135X8
bench 145X8, 175X4
db bench 40X8, 40X10
decline 135X12, 165X2(A)
Cable crossover (plate load) 26X12, X10, X8
Decline DB flies 25X12, 30X10...v-e-r-y slowly, 40X8

ryan1117
08-18-2003, 07:49 PM
:omg:
I don't know if you are getting enough volume:D

beastin v6
08-18-2003, 07:50 PM
Originally posted by XT!
Lost close to 100lbs off bench with similar losses every where else. Lost significant muscle weight, put on fat with net loss of about 30lb.



I feel you. :( I am in a somewht similar situation. I started lifting back again today after 6 months. It feels just like the first days that I started back in 01' . I am weak as hell. Lost major muscle weight though..which is bad.

XT!
08-21-2003, 08:23 PM
Aug 19
Leg:
Squat: 135X8, 155X8, 175X6, 175X3
straight leg dead lift: 95X8X3 still uncomfortable with form. I feel like I could do more weight but have been told to take it slow, so I don't hurt my back.
Leg extension 50X12, 75X12, 100X12
Had a 7:00 meeting had to cut out calf raises and leg curls

Aug 21:

Have been unsatisfied with shoulder workouts. I moved bi's to back day and will just do shoulder/Tri

BB Military Press: 45X12, 95X10, 105X6
DB Military Press: 30X12, 40X8, 40X4
Upright rows: 60X15, 70X12, 80X8
Lat raises: (10X12,5X10) (5X7,10X7,15X5,10X7,5X7) used different form this time. Felt burn much more.
Reverse Lat raise: 5X12, (10X10,5X10)
DB Shrugs:40X15, 45X12, 50X12
Skull crusher/close grip: 65X8X15, 65X8X8
Bent over trricep extention (plate load) 30X12, 30X8, 30X8
Bench dips: BW+65DB X12, BWX8

XT!
08-22-2003, 09:13 PM
Aug 22.

Oblique Ab WO
Back:

Wide grip pull-ups: BWX10(4A),X8(3A), X6(5A)
Dead lifts: BarX10, 135X5,155X5,175X5,195X5,215X4
Bent over DB rows 30X12,40X12,45X10
Lat pull down: 90X12X10X8

XT!
08-24-2003, 01:23 AM
Aug 23

Ab day 1

cardio 30 min

Bi:

Curl Bar: 70X12, 75X10, 80X8
Concentration DB Curls: 30X10,30X8
Concentration DB Hammers: 25X10, 30X6
Wrist curls DB: 25X12, 25X12
reverse wrist curls DB: 5X12,5X12
Reverse curls w/ Bar: 40X10,40X10
preacher curls w/ bar: 40X6, 40X10

BadAttituud
08-26-2003, 04:04 PM
Keep up the good work XT!

XT!
08-26-2003, 08:32 PM
Have increased cal to ~3000 cal per day. Weight has been fluctuating between 155 and 165(sometimes in one day). I think I need a better scale. Started creatine 2 days ago. I work out at two different gyms. At one the weights are built into the machines and you slide the little pin in. At the one I usually use you slide olympic weights onto the machines. With the built in ones I can do 50-100% more weight than on the plate loaded machines. Does anyone know which kind of machines are better or does it make a difference?

Aug. 25

Abs
Chest: Couldn't sleep Sunday night. I had poor energy during this w/o. Couldn't get reps or wt that I wanted on most sets. Worst w/o since I started back.
Incline 115X10, 140X6
BB bench: 145X8, 155X4
DB bench: 45X8, 50X8
BB Decline: 145X5, 145X5
Cable cross over (PL): 26X12, 29X10, 29X8

Aug 26

Legs

Squat:
barX10, 135X8, 155X6, 185X5
Straight leg deads: 115X8, 135X8, 155X6--finally felt comfortable with form should increase wt next time.
DB walking lunges: 20X16steps, 25X16, 30X16--first time to do this also. Started low to get comfortable with. Should increase next time.
Leg extensions: 75X12, 100X10, 125X10
Leg curls: 25X12, 50X12
Calf raise: BW+40DBX30, BW+55X30

XT!
08-28-2003, 05:06 PM
Aug 27

Oblique Abs
Tri:
Skull crusher: 60X10, 65X6, 70X7
close grip bench: 95X10, 95X12, 115X5, 115X6
Bent over extensions: 30X10, 40X6, 30X12
Bench dips: BW+65X12, BWX10

Aug 28

Shoulders
Military press BB: 45X12, 95X10, 105X6
Military Press DB: 30X12, 40X8
upright rows: 70X10X3
lat raises: (5X7,10X7,15X7,10X7,5X7)X2

eatdirt40
08-28-2003, 06:24 PM
nice job on those workouts so far

XT!
09-03-2003, 08:42 PM
Aug 30-Back (pull-ups, deads, lat pull down, t-bar row, bent over db row, shrug)
Aug 31-Bi's (preacher curl, db curl, db hammer)
I didn't have time to post and now I don't remember all the details.

9/1-Chest
Incline- 115X12, 135X8, 145X6
Bench- 135X10, 155X7
DB bench- 45X10,50x10,55X8
Decline-135X7, 155X8
Cable crossover (PL) 26X12, 31X12, 36X12

9/2-Legs
leg press (There was a line at the squat rack so I did these.)
(300X6,250X6,180X6)(350X6,300X6,250X6,180X6)
leg extensions 90X12,120X10,130X10
Leg curl 60X10, 90X10(both legs) then 2 setsX10 one leg
Calf raises 150X15, 200X15, 225X15,250X15, 300X12

9/3-tri's
close grip 95X12,115X10, 135x10
skull crusher 60X10, 65X6, 65X8, 70X6
Bent over extensions (PL) 30X10, 35X10, 40X8
bench dips (BW+65X12, BW+30X3, BWX6)

BadAttituud
09-04-2003, 05:00 PM
Doing great!

I'm bummed big time that I haven't had the tie to even THINK about the gym, much less make it there.

XT!
09-04-2003, 08:42 PM
Thanks BA. My hours are much better this year. 40 hrs/wk makes it alot easier to make it to the gym than 80-120 hrs/wk.

9/4-back/shoulders/bi's

pull-ups: x10(4A)
lat pull down: 90X12, 130X10, 120 X12
t-bar row: 105x12,120X12, 135X10
bent over db row: 40X10,45X10,50X10
upright row: 60X10,70X10,80X8
lat raise: (5,10,15,10,5)X7X2
reverse lat: same as above but X3
DB shrugs: 40X12, 45X12, 50X12
Preacher curls: 50X12, 60X12, 70X8, 70X4

BadAttituud
09-05-2003, 12:17 PM
Originally posted by XT!
Thanks BA. My hours are much better this year. 40 hrs/wk makes it alot easier to make it to the gym than 80-120 hrs/wk.



you're telling me.. :bang: I'm kind of at a loss... I don't want to do the 6 month thing until I know what I can do with my scedule.

XT!
09-07-2003, 10:03 AM
9/6

legs2:

squat: barX12, 135X6, 155X6, 185X6, 205X4
Walking DB lunges: 30X14steps, 35X14, 35X14
Straight leg dead lift: 115 X10X2, 135X8
calf raises 150 X 15, 200X15, 225X15, 250X15

XT!
09-09-2003, 09:33 AM
9/8-chest

BB incline 115X12, 135X6, 135X6
DB bench 50X10, 55X8, 65X8
Decline 115X12, 135X10, 155X8
DB flies: 25X12, 30X10, 40X10