12 replies to this topic

[kystatefullback]

whats up bro's joe here alright starting this log to keep motivated.....im 28 5'10 and 240 last week i was in the hosiptal for a dam with some fucked up virus cant even spell it but let me tell you it missed my world up...i was 250 last saturday and on monday i was down to 225....i cold not eat or drink anything went i got to hosiptal i was given 4 iv bags of fluid doc said in 15yrs he never gave anyone that much.well i spent 4 days there and came and rested till today my weight was back up to 240 thats awsome so i went to gym first time in 2 wks was really worried how bad strength would be but not bad was shocked....heres goes m,w,f,sat will be workout days... mon-chest,shoulder,tricep wed-back and shrugs fri-legs sat-bicep like i said going old school for about 10 wks see where i am

monday aug 3 (1)
bench:315x9+1,365x4,365x3,225x16
incline db: 105x6,105x6,110x5
db military press:85x6,85x6,85x5.5
overhead db exten:85x10,95x8,95x8
rope pushdown: 2 sets 15 reps

not bad workout great pump felt good being in gym....really kinda shocked about bench was not as low as i thought......looking foward to wens already

[kystatefullback]

hey bro's queston what you guys think should i keep my rountine m,w,f,s or should i go mon,wed,fri, then one day off then start cycle again.cause my last upper body workout would be wed back and i could throw bi's in there then friday do legs rest sat repeat starting sunday?????what you guys think

[DECADOG]

I think it's best to constantly change up your workout schedule as well as your routine.....

[kystatefullback]

back 8-5 (2)

deadlift:405x3,455x2,505x1
chins:b/wx8,b/wx8,b/wx6+2,b/wx6+2
wide pulldown:160x8,200x6,220x6,160x8
hammer preacher curl:90x10,115x3.5,90x8
seated calf:90x12,90x12,90x12

good workout first time i deadlift since christmas lol im a wuss i know.....chins i love them i do them diff 3 seconds up 2second pause at top then three seconds down....feeeling good



8-7 legs (3)

squat:315x3,405x3,405x3 (deep hamstring to calf)
seated leg curl:170x6,170x6,170x6

again since christmas since i also squatted man im sore as hell lol
good workout pressed for time

[Streetdawg]

nice workouts there bro! nothing like coming back and being sore those first several workouts! ugh LOL keep up the good work!

SD

[kystatefullback]

8-8 (4)
chins bwx8,b/wx8,b/wx8,b/wx6
db curls:45x10,60x5,45x10
bar curl:115x6,125x6,125x6
con curl:(with 15 second down curl)30x15,30x15,30x15
seated calf:90x15,90x15,90x15

sore as hell in quads lol......good workout though

[kystatefullback]

8-10 (5) chest,shoulders,tricep

bench:315x12,365x5,405x2 with pause yea baby, 225x20
incline db: 105x8,115x5.5,115x5.5
db military:85x7,90x4,85x6
overhead db exten:95x10,105x8,105x8
rope exten:2 aets of 15 reps

great workout strength is coming back great.....maybe add a little more volume nxt week to my workouts..... also think i will add abs in starting next week again weight is at 248 almost back at weight was before i was sick

[kystatefullback]

8-12 (6)
back and traps

speed deadlift:250 8sets of 3 reps 45 sec in between
wide-grip pulldown:180x8,220x8,240x6,180x10
shrugs:135x15,225x12,275x10,315x8 (superset with scap shrugs)
scapula shrugs:140x12,140x12,140x12,140x12
cable row:180x12,220x8
hammer strength curl:90x12,115x5,95x9
seated calf raise:90x12,115x12,115x12

wonderful workout.....pump was awsome...going back to my roots deadlift heavy every other week and speed deadlifts every other week at 50% of max weight...love the speed deadlifts man its been YEARS since i did these forgot how good they were...my strength is going straight up......might even breakout the knee wraps soon on squats

[Anabolic Beast]

Nice workouts - I like your ideal of alternating speed deadlifts with heavy deadlifts every other week. I'm now considering doing that in my workouts.

[kystatefullback]

8-14 (7) legs

squat:405x5,455x3,475x2
leg curl:160x6,170x6,180x6



8-15 (8) biceps
chins:b/wx10 wide, b/wx8+2 close,b/wx8 wide,b/wx8 close
db curls: 45x10,65x5,50x10
reversecurl:70x8,70x8,80x6
concentraton curl:30x12,30x12,30x12
seated calf: 115x12,135x12,135x12

[Streetdawg]

nice workouts there! good strategy on the DL's. I like speed squats too on the box but havent done em in a while. I need to

SD

[kystatefullback]

8-18 chest shoulder tri (9)

bp:315x13,405x3 pause,365x5,225x20
incline db:115x7,120x5,110x7
db military:85x7,85x6,65x11
over head db exten: 95x10,105x11,110x8
rope:2x15


250 baby.........finally ....moving this week will bck on track monday will get another in this week

[kystatefullback]

8-24

just let you guys knowi had to move last week so i got one day of training in only but everything will be back to normal tomorrow