ExRx.net

Squat
BW 08 reps
135 05
185 05
205 05
205 04
204 02

Calf Raise
235 15 reps
275 12

Bench Press
095 10 reps
135 06
185 05
185 05
185 05
185 05

Military Press
095 08 reps
105 08
115 06

Pushdowns
075 08 reps
085 08

Notes: Start 3:51/4:44 Finish----Bush-Sixteen Stone----Crap. Back tweaked on me during squats.....I felt it early, but last set was NOT happening. I started feeling it during BP too....so I didn't do 205 today. I was driving around town quite a bit today....may be part of the problem. I tell you....I felt better rested with the AXBX I was doing. Always seems like something isn't rested enough when I do a back to back workout. We'll see how the back is on Wed. with DL's.....

Wow where does the time go?! Seems like yesterday my back gave out on me (it was much worse the next morning....L4 again I guess).....and 5 weeks later here I am....back moving weight, sweating, grunting, and loud music. I can't tell you how much I missed working out. To the point of me feeling like $h1t....lethargic almost....even almost depressed...wtf? I turned back into a carb whore again, drinking too much, and even picked up cigs again for a week.....after 5 years quit.... Even bank girl is upset.....haha.

Anyhow.....my back feels great, and now that I am working again, there shouldn't be any problem. Funny how not working makes my back hurt..lol.


RDL
135 08 reps
155 08
185 08
205 08

DB BOR
60 08 reps
70 08
80 08

Pulldowns
100 08 reps
120 08
120 06

Shrugs
205 13 reps
205 10

Curls (straight)
85 08 reps
85 08
85 08

Notes: Start 4:25/5:02 Finish----Chevelle-SciFi Crimes----Some things felt great, some didn't. I want to say it won't take long to get back to where I was, but with me going out of town later this week and dealing with hotel life, I'm not sure. I will be taking dumbells with me, so I will be able to make some progress. With any luck I can find a gym to DL and squat in....

Squat
045 10 reps
095 08
135 08
185 05
135 10

Calf Raise
205 15 reps
255 10

Bench Press
095 10 reps
135 08
185 04
185 03
135 12

Military Press
085 08 reps
095 08
105 04

Pushdowns
75 08 reps
85 08

Notes: Start 4:51/5:36 Finish----Chevelle- SciFi Crimes----Disappointed....period.

RDL
135 08 reps
185 08
225 08
225 08
225 06

DB BOR
60 08 reps
70 08
80 07
80 06

Pulldowns
100 08 reps
110 08
120 07
120 06

Shrugs
205 15 reps
205 14

Curls (straight)
85 08 reps
95 08
95 06

Notes: Start 4:40/5:27 Finish----Today felt great! I'll miss tomorrows workout due to an out of town/overnight job, but will hit it on Sunday.

Squat
045 10 reps
135 08
175 06
175 06
175 06
175 06

Bench Press
095 10 reps
135 06
185 04
185 04
185 04
175 06

Incline DB BP
50 08 reps
60 08
60 06

Lateral Raise
20 08 reps
20 07
20 06

Pushdowns
75 08 reps
85 08
85 08

Notes: Start 5:21/6:15 Finish----More Chevelle....I'm gonna wear that CD out in no time....lol----Had an "emergency" tile job to do this weekend that required me to spend the night on a crappy sofa last night. And the island has no restaraunts, and one gas station that sells anything to eat. I got there too late last night for hot dogs or hamburgers, so I grabbed a six pack, vienna sausages, and a can of ravioli.....lol. Felt like I was 18 and fresh out of the parents house....ahahaha. Anyhow, with $h1t for diet and little to no sleep, I wasn't sure I would have a decent workout today. On the way home I stopped at Charbucks and grabbed a redeye....did the trick! Todays workout felt great!

Oh, and six beers and a large can of vienna sausages.....not good the next morning!

RDL
135 08 reps
185 08
225 08
225 08
225 08

DB BOR
60 08 reps
70 08
80 08
80 07

Pulldowns
100 08 reps
110 08
120 08
120 08

Shrugs
205 15reps
225 12

Curls (straight)
85 08 reps
95 08
95 07

Notes: Start 4:36/5:26 Finish----yup, Chevelle----I am opting for lower weight and higher reps on RDL....babying my back I guess. Eight reps is a lot of work......I am spent at the end....sheesh. I was bloated and felt like spewing a couple times.....I ate way too big of a lunch two hours before workout and then a shake 45 mins before.....and a redeye right before....lol. Way too much in my stomach. And now I am typing this after a post workout out shake.....good god almighty I wanna hurl! <belch>

I can tell my energy levels during the day have increased dramatically since I have resumed training......woot! Now to get a handle on this crap diet I have going......

Squat
045 10 reps
135 08
175 06
175 06
175 06
175 06

Calf Raise
225 13 reps
255 12

Bench Press
095 10 reps
135 06
185 04
185 04
185 04
155 10

Military Press
85 08 reps
95 08
95 07

Pushdowns
75 08 reps
85 08
85 08

Notes: Start 4:42/5:35 Finish----Chevelle and some Bush----I slept great last night, ate like a horse today.....I expected more.

RDL
135 10 reps
185 08
225 08
225 08
225 08

DB BOR
60 08 reps
70 08
80 08
80 08

Pulldowns
100 08 reps
110 08
120 08
130 07

Shrugs
215 14 reps
235 12

Curls (EZ)
075 10 reps
085 08
095 06
105 04

Notes: Start 4:15/5:15 Finish----Alice in Chains-Dirt----No caffeine before workout....hard to focus. BOR's were sloppy....but got all 8 on last set. Went up on pulldowns and shrugs.....changing things up a bit on curls. I may try a different handle for pulldowns next pull day....the double handle with palms facing each other.

Decent workout....made a little progress and I feel good.

Sushi anyone?

Squat
045 10 reps
135 07
175 07
175 07
175 06
175 07

Bench Press
095 10 reps
135 06
175 07
175 07
175 06
175 05

Incline DB BP
50 08 reps
60 07
60 05

Lateral Raise
20 08 reps
20 07
20 06

Pushdowns
70 10 reps
80 08
90 06

Notes: Start 5:15/6:14 Finish----asst Bush, Alice in Chains and Chevelle----Wow....serious pump today.....I felt everthing....nice! It appears I am lowering weight and doing more reps these days.....I will continue this trend.....feels good. Is there such thing as a 4X7? lol

RDL
135 10 reps
185 08
225 08
225 08
245 08

DB BOR
60 08 reps
70 08
80 08
80 08

Pulldowns (double handle)
100 08 reps
120 08
140 08
150 06

Shrugs
225 15 reps
245 13

Curls (EZ)
075 10 reps
085 08
095 06
105 05

Notes: Start 4:17/5:13 Finish----Metallica-Death Magnetic----Feels good to move up in weight on a few things. Pulldowns were done with the double rowing handle (?)....I can pull more weight with it than the straight bar, but I don't like how limited my ROM is. The handles hang about 4 or 5 inches lower than the straight bar, and I can't extend my arms up all the way.....??? And I am considering seated rows for a while and ditching the BOR's.

I have also started creatine....it is cheap enough and what the hell. We'll see what happens.

Squat
045 10 reps
135 08
175 08
175 08
175 08

Calf Raise
225 15 reps
255 13

Bench Press
095 10 reps
135 08
175 08
175 06
175 05
175 04

Military Press
085 08 reps
095 08
105 05

Pushdowns
75 10 reps
85 08
95 07

Notes: Start 4:35/5:29 Finish----Alice in Chains-new one...forgot the name----Everything felt great with the exception of BP....just didn't feel good today. ? Squats felt exceptional today....good form....glute activation....the whole shabang. Hit a full 3X8.....going up next week!

Now for 4 days off......too much food temptation....and lots of time with bank girl. I wonder if I'll have the energy to workout....lol!

RDL
135 10 reps
185 08
225 08
225 08
225 08

DB BOR
60 08 reps
70 08
80 08
80 08

Pulldowns (double handle)
100 08 reps
120 08
130 08
140 06

Shrugs
225 15 reps
245 13

Curls (EZ)
075 10 reps
085 08
095 06
105 05

Notes: Start 5:44/6:43 Finish----Chevelle...what else....lol----4 days off for gobble gobble day and man did I NOT have motivation.....even after a coffee with 2 shots of espresso. I had planned on going up on a few things, but thought better of it....

And I think I'm going to start some decline situps next pull day....

Squat
045 10 reps
135 08
175 08
175 08
175 08

Bench Press
095 10 reps
135 08
165 08
165 08
165 07

Incline DB BP
50 08 reps
60 08
60 06

Lat Raise
20 08
20 07
20 05

Pushdowns
75 10 reps
85 08
95 06

Notes: Start 4:30/5:20 Finish----Metallica-Death Magnetic----Dropped weight in BP to try to get to a 3x8.....165 is it. Now to work up. Lat raises absolutely hammered my shoulders....jesus. Nothing else exciting.....

RDL
135 10 reps
185 08
185 08
185 10

DB BOR
60 08 reps
70 08
80 08
85 06

Pulldowns (double handle)
100 08 reps
120 08
130 08
140 08

Curls (EZ)
080 10 reps
090 08
100 06
110 04

Notes: Start 6:11/6:55 Finish----Alice in Chains-new one----Work was hard on my back today....not from heavy lifting, but from being bent over in funny positions all day doing tedious stuff. So I kept the RDL's light. I don't want another back injury. I'll switch back to the straight bar for pulldowns....double handle just doesn't feel right with the ROM being shortened. Finally went up on BOR's.....lmao. Didn't get a longer DB...just used 25 lb plates.....upper range is shortened by a few inches. Oh...skipped shrugs too....cuz I can.

Squat
045 10 reps
135 08
175 08
175 08
185 08

Calf Raise
235 15 reps
265 12

Bench Press
095 10 reps
135 08
165 08
165 08
165 08

Military Press
085 08 reps
095 08
105 07

Pushdowns
75 10 reps
85 08
95 07

Notes: Start 3:50/4:45 Finish-----Chevelle----Five days off....amazing how I felt today....awesome! What a pump! Going up on most everything next workout. After seeing Ericks videos, I am very interested in starting Tbar rows.....to substitute BOR's. Not sure of what handle to use though....I have a double handle for my cable machine that will work.....looks similar to what Erick was using. I see some straight bars online too.....thoughts?