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RtdRSprstr
09-02-2006, 01:09 AM
Whats up everybody, I joined this site to make a journal to help me stay on top of my workouts. Long story short, when i was younger I was in good shape , played a lot of sports, worked out religiously. Then college hit, I stopped workoing out as often, started to eat like crap, drikn beer, and woke up 3 years later wondering how I could have let myself go like this. Currently Im about 205 pounds at 5'10". Goal currently is to gain my strength back and lose some bodyfat. If anyone wants to give input feel free. Ill be updating everyday.

Built
09-02-2006, 02:06 AM
Welcome!

Post up your lifting split and your diet. Let's get this rolling!

RtdRSprstr
09-03-2006, 07:15 PM
9-1-2006: Chest, Triceps
Bench Press: 135/10, 155/8, 175/8, 185/6
Incline DB Press: 60s/6, 60s/6, 65s/6, 65s/6
Dips: 8, 8, 6
Flat Flyes: 25/10, 25/10, 25/10
SkullCrushers: 65/10, 65/10, 75/10, 75/10
Single arm overhead extensions: 15/10, 15/10, 15/10
Rope Pushdowns: 4x10

Good workout, first time back in the gym in a while so i had pay attention to what exercises were feelingright and what weight was appropriate. My split is going to look like this :Day1-chest, tris, Day 2-Back, biceps, Day 3-shoulders, tris, day 4-legs. I will use this routine while I get back into the groove of training again and it should do well to help me get some of my lost strength back. I will start posting my daily diet tomorrow.

RtdRSprstr
09-04-2006, 01:07 AM
9-3-06: Back, Biceps
Deadlifts: 135/10, 225/5, 275/5, 295/5
Lat Pulldowns: 150/8, 160/8, 170/8, 180/8
Cable Rows: 160/8, 180/8, 180/8, 180/8
Dumbell Curls: 25/8, 30/8, 35/6, 35/6
EZ Curls: 65/8, 65/8, 65/8

Good quick workout, got it done in about 45 minutes. Good pump, deadlifts felt easy, I will go for 315 next workout.

RtdRSprstr
09-05-2006, 02:26 AM
9-4-2006: Shoulders, Traps
DB shoulder press: 45/10, 55/8, 65/8, 70/6, 55/7
Lateral Raises: 20s/10, 20s/10, 20s/10
Shrugs: 135/10, 225/5, 275/5, 295/5, 295/5

Good Short workout, great pump, trying to get my strength back to the level I was at. This one was short but intense.

kad
09-05-2006, 04:35 AM
It's a decent split. What's your diet like? Read the diet stickies, and set up an account at http://www.fitday.com and start tracking your calories if you haven't already. Post your average macros after a week worth of tracking what you eat (total calories, protein, carbs, and fat).

RtdRSprstr
09-05-2006, 02:53 PM
I just registered for my fitday account and put in my breakfast of eggs and sausage..... a lot more fat than i had anticipated... 49 grams in breakfast alone. That was an eye opener. Ill put in everything i eat and see how my diet really is. Thanks for the link.