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Thread: Evilxxx New training(after 3 years off)

  1. #1
    Atheist Lifter evilxxx's Avatar
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    Evilxxx New training(after 3 years off)

    Well i just finally started my training today and decided to kick off with some Deadlifts

    Warm up(bar x 20)
    135 x 10
    225 x 10
    315 x 8 (felt Heavy)
    225 x 8
    135 x 10

    Stifflegged 135 x 20

    (and to think 3 years ago i was doing 505 x 5!)
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  2. #2
    Atheist Lifter evilxxx's Avatar
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    Dec 8


    Bench:

    bar x 10
    bar x 20
    135 x 10 narrow grip
    135 x 10 med grip
    135 x 10 wide grip
    bar x 10

    push ups x 40
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  3. #3
    Atheist Lifter evilxxx's Avatar
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    Had to stay away for a few days due to a synus infection but im going back to the gym when i get up in a few hours.
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  4. #4
    Atheist Lifter evilxxx's Avatar
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    Deadlift:

    135 x10
    225 x10
    315 x8
    335 x6(was loosing my right grip) the plan was to go for 8
    315 x6
    225 x8
    135 x10
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  5. #5
    Atheist Lifter evilxxx's Avatar
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    Bench:

    20 push ups
    Bar x 10
    135 x 10
    155 x 8
    185 x 6
    155 x 6 (close grip pinky on rings)
    135 x 8 (2 sec pause)
    Dips x 20
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  6. #6
    Atheist Lifter evilxxx's Avatar
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    Legs:
    Back is a little tight from DL so no squats this week

    Calves raises 5x 10

    Leg Ext. 5x 10

    Leg press 5x 10
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  7. #7
    Atheist Lifter evilxxx's Avatar
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    Bench:

    bar x 10 wide
    bar x 10 close
    135 x10
    155 x 8
    185 x 5
    205 x 3
    155 x 6
    135 x 5 close
    135 x 5 wide
    20 dips
    20 push ups
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  8. #8
    Atheist Lifter evilxxx's Avatar
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    later today i think i will be ready to check whats my max DL now. hoping it will be at 4 or just a few lbs over
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  9. #9
    Atheist Lifter evilxxx's Avatar
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    yesterdays workout:

    DL:

    bar x 10
    135x 10
    225 x6
    315 x6
    335 x4
    385 x1 after a second atempt ,good grip but my back is not 100% good
    225x 6
    135 x8

    Dumbell lat rows:

    70 x10
    90 x10
    100 x10
    60 x10
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  10. #10
    Atheist Lifter evilxxx's Avatar
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    26th Dec


    Squats:

    135 x 10
    225 x 8 (4 sets)

    Leg Press:

    just counting plate weight(cybex leg press)

    270 x 10
    360 x 8
    450 x 8
    450 x 8
    270 x 10
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  11. #11
    Atheist Lifter evilxxx's Avatar
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    today:

    Dumbell rows:

    50 x 10
    65 x 10
    80 x 8
    90 x 6
    100 x6

    Seated shoulder press:

    30 x 10
    40 x 10
    45 x 10

    Barbell shrugs:

    135 x10
    225 x10
    315 x10

    Standing barbell overhead press:

    95 x10
    105 x 10
    135 x 10

    20 push ups
    20 dips

    all in 50 minutes
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  12. #12
    Atheist Lifter evilxxx's Avatar
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    My starting body weight was 180lbs on Dec 6th and im up to 187 now. Waist was 35" and now is just a hair under 34 1/2!!!
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  13. #13
    Atheist Lifter evilxxx's Avatar
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    Leg Press:

    Just counting plate weight(cybex leg press)

    270 x 10
    360 x 8
    450 x 8
    450 x 8
    540 x6
    540 x6

    Seated Calf raises:

    100 x 10 x 6 sets

    Walked to the Gym (well home is 200m away from the Gym..LOL)
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  14. #14
    Atheist Lifter evilxxx's Avatar
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    Bench:

    bar x 10 wide
    bar x 10 close
    135 x 10 wide
    155 x 8 close
    185 x 5x 5 wide

    20 dips

    tricep ext. 80 x 8 x 3sets(Cybex machine)

    40 push ups
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  15. #15
    Atheist Lifter evilxxx's Avatar
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    DL:

    135 x10
    225 x5
    315 x 5 x 5

    Partial DL(from just below the knees)

    225 x1
    315 x1
    405 x1
    495 x1
    545 x1
    545 x1

    a few crunches (40 x 2 sets)
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  16. #16
    Atheist Lifter evilxxx's Avatar
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    Now is time to start the real training since my body is getting used to the weights fast!
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  17. #17
    Atheist Lifter evilxxx's Avatar
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    Bench:

    bar x 10 wide
    135 x 10 wide
    185 x 8 close
    195 x 5x 5 wide

    Incline bench:
    135 x 8
    135 x 6
    135 x 6

    Partial Bench(starting at pins @ 4 inches above chest)
    135 x 4
    225 x 4
    315 x 4
    315 x 3


    60 dips (30+30)

    tricep ext. 100 x 8 x 3sets(Cybex machine)

    50 push ups
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  18. #18
    Atheist Lifter evilxxx's Avatar
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    body weight: 191lbs!
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  19. #19
    Atheist Lifter evilxxx's Avatar
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    For the 1st time this year and a new workout for my routine....Dumbell curls!

    25 x10
    35 x10
    40 x 10
    45 x 10
    50 x 8
    40 x 8
    25 x 10

    Yes my little 17 inch arms need this! maybe they get back to 19.5 like they used to be ...
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  20. #20
    Atheist Lifter evilxxx's Avatar
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    Dumbell Wrist curls:

    25 x 10
    35 x 10
    40 x 10
    45 x 10
    50 x 10
    30 x 15
    20 x 15
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  21. #21
    Atheist Lifter evilxxx's Avatar
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    Bench:

    bar x 10 wide
    135 x 10 wide
    185 x 6 close
    205 x 5x 5 mid finger on rings
    135 x10 wide




    100 dips (40+20+20+20)

    tricep ext. 100 x 6 x 3sets(Cybex machine)

    60 push ups (40+20)

    DL from pins just below the knees:

    225 x 1
    315 x 1
    405 x 1
    505 x 1
    405 x 1
    315 x 1
    (Aprox. 5 sec holds)

    And today was my first day on the MHP Dark Rage and i feel like i need to go back to the gym...
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  22. #22
    Atheist Lifter evilxxx's Avatar
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    I guess no more Dark Rage late in the PM...its 4am and I feel like I need to go do something to get tired! or I will be up for 2 days...
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  23. #23
    Atheist Lifter evilxxx's Avatar
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    Leg Press:

    Just counting plate weight(cybex leg press)

    270 x 10
    360 x 8
    450 x 8
    540 x6
    540 x6
    630 x 4
    450 x 8
    360 x 8
    Seated Calf raises:

    100 x 10 x 5 sets

    Leg ext:

    110 x10 x 5 sets
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  24. #24
    Atheist Lifter evilxxx's Avatar
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    Had a fun weekend in Albany,NY with lots of alcohol so I went light today...

    DL:

    135 x 10
    225 x10
    315 x 5 x 5
    225 x 6
    Current Stats:
    5'8" @ 204lbs

    2013 Goals (single ply):
    1700lbs total

  25. #25
    Senior Member Sidior's Avatar
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    Way to come back after 3 years. Best of luck with your goals.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

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