And...Here...We...Go

[The Joker]

1/29
Legs

Leg Extension
12x175
12x175
12x175

Leg Curls
8x85
8x85
8x85

Leg Press
20x2pps
20xpps
20xpps

1 Legged leg press- Didn't unlock the press. Just pushed the sled from where it sits when not being used. It worked very well and had no stress on my spine.
10x2pps
10x2pps
10x2pps

Calf Press on Leg Press
20x2pps
20x2pps
20xpps

Standing Calf Press
10x250 (stack)
10x250 (stack)
10x250 (stack)

Not much work done here but this is like the first leg workout in like 3 months. And this was all I was comfortable doing. Got to start somewhere.

[The Joker]

10/7- 222lbs
10/14- 217lbs
10/21- 217lbs
10/28- 216lbs
11/4- 217lbs
11/11- 214lbs
11/24- 210lbs
12/2- 215lbs
12/9- 214lbs
12/16- 215lbs
12/23- 215lbs
12/30- 215lbs
1/10- 213lbs
1/28- 209lbs

[The Joker]

For the Next few weeks all sets will be 12, 10, 8, 6 on all exercises.

[Mini Forklift Ⓥ]

For the Next few weeks all sets will be 12, 10, 8, 6 on all exercises.

Great, love that plan. One mistake I see with BB'ers (not so much on here but in the gym), is they have no structure to their lifting. Knowing what bodypart they are training on that day is as far as it gets. I think training like that is okay when you first start out or if you're having some downtime and just training 'instinctively', but to have your reps and/or weight pre-planned in advance can be nothing but an advantage IMHO.

Good shit man.

[David Lees]

209 J ? Is that a new low for you since starting this cut? Excellent work...you weigh right about the same as me now...

[The Joker]

Yeah it is.

You and I weigh the same but look completely different. Lol

I am very happy with my progress right now.

[David Lees]

Yeah it is.

You and I weigh the same but look completely different. Lol

I am very happy with my progress right now.

AWESOME!

[The Joker]

Just saw The Grey.

I really liked it. Liam Nesson is awesome.

[David Lees]

Just saw The Grey.

I really liked it. Liam Nesson is awesome.

Seems like it might be a decent flick.

[ZyklonB]

at first I thought it was called The Ghey

[The Joker]

Stay through the credits

[ZyklonB]

haha

[The Joker]

1/31
Abs/Chest

200 Machine Crunches

Incline
12x135
10x185
8x205
6x185

Flat Db
12x70
10x50
8x55 These first 3 sets I had elbows out.
6x70 Elbows in.

Dips- Bottom Half ROM
4 sets to failure. Didn't Count reps

Flat Flyes
12x20
10x30
8x35
6x40

Long chest stretching afterwards.

This is my first workout on 12, 10, 8, 6 so my numbers are very low. They will jump up quickly. I had a great pump.

----------------------------------

1/21
Day 114
Abs/Chest/Laterals/Calves

200 machine Crunches

Pec Deck
12/135
12x150
12x165
9x165-3x135

Flat DB Press
5x80
5x90
5x100-F
5x100-F

Hammer Incline
5x275
5x315
5x295

Incline Flyes
12x35
12x40

Seated Laterals
20x15lbs
20x15

Standing Calf Press
10x250
10x250
10x250 (Stack + 2-45s + bar)
10x250 (Stack + 2-45s + bar)

15 Minutes of stretching.

Had a great workout today. Fuck waiting till Monday to get back to serious training.

_________

1/7
Day 98
Chest

Bench-No sets taken to failure
10x185
10x185
10x185
10x205
5x225
1x245
1x255

Incline
10x135
10x185
10x165

Incline Flyes
10x25
10x35
10x40

Cable Flyes
10x60
10x90
10x90

I have a bad pounding headache the whole time. Sucked. I was supposed to train triceps but didn't. I just wanted to do chest today. My lower back is still sore and tight from back day the other day. I want to try and get back in to training legs more regularly. It is rediculous now. maybe twice a month.

------------------

1/3
Day 94
Chest/Triceps

Flat bench- 60 sec pec stretch between sets.
10x185
10x205
10x225

DB Incline
10x70
10x75
10x70

Incline DB Flyes
10x25
10x25
10x25

Dip Machine 60 sec tricep stretch between sets.
10xstack
10xstack+90lbs
10xstack+90lbs
10xstack+90lbs

Pushdowns
10x stack
10x stack
10x stack
10x stack

-------------------------------

12/30
Day 90
Chest/Some Triceps

Roger wanted me to get maxes on all first movements for this week. I got the 405 Dead. Today I got 275 on Bench.

Bench
275x1
Went for 280 but didn't get it. I have never been one for 1 rep sets. I am very happy with 275.

Incline DB press
10x70
10x80
7x85(F)

Pec Deck
3x10. Didn't Track weight.

CG Bench was up next. Did a few reps with 135 but didn't feel great on my shoulders.

Pushdowns
4x10 Slow mo.

I didn't do abs because of where the DR. Cut my leg open. Just gunna let that heal up real quick.

Celebrating my birthday tonight!

____________________________

12/19
Day 79
Abs/Chest/Triceps

Decline Cruches
200

Bench
10x185
8x225
6x225
10x185

Hammer Incline
20x135
20x135
5x225
5x225
5x255

Cable Flyes
20x60lbs
20x60
5x100
5x100
5x100

CG Bench
20x100lbs
20x100
5x135
5x135
5x135

Bench Dips- to failure
31 reps
17
14
12
12

This workout was a gauge for all the next ones to come- weight wise. Still tough for me though. My strength is down, but whatever.

[woodswise]

You lost 13 lbs since October! Great progress, nice and easy. At that rate, I bet you're keeping all your muscle, too!

[David Lees]

Funny...you are doing 12,10,8,6. and I'm doing 20,15,12,10 for most movements right now but i also use the 12,10 etc rep scheme as well.

Glad to hear you had a good pump dude!