[Progeny]

Okay. Here goes. This is my first ever training log. In case anyone didn't read my introduction, I will explain my situation again.

I haven't trained consistently in over a year due to a crazy, inconsisten, physical job. For the last year, Iv'e watched my body go to crap. I now admit that the job is no excuse. Time to train can be found. Time to eat can be found. People do both well with worse hours and more physical jobs than mine.

The good news is that I haven't gotten totally fat or weak due to the physical aspect of my job. My strength has suffered quite a bit and my bodyfat has went up considerably, but people still occasionally ask me if I work out, which soothes my vanity.

Anyways, I am going to try a condensed version of dual factor- type training that I created. It basically has 4 gym days a week, Mon, Tues, Thurs, and Fri. Monday and Tuesday are Upper body and lower body strength days. 5x5 and low rep ranges will be utilized on these days. Thursday and Friday will be Also upper and lower body days, respectively, but they will be longer, with more exercises and about 8-12 reps per exercise. I would love to be able to split the body up into 3 days for the second phase of the week, but this is probably not going to be possible.

For diet, I am going to keep thins simple. I will try to eat every 3-4 hours. Every meal will be simple and have about 30-40g of protein with a good serving of carbs.
I will drink shakes to supplement, but you will not hear too much about my diet. That does not mean it is not strict. This is my TRAINING log, not my diet log.

With all this said, day 1 will beging Monday, August 7 (tomorrow). Make sure to drop in and leave some input. I will do my best to update this daily when. Peace. possible

[Jayhawkk]

Looking forward to seeing aquality log!

[Progeny]

Monday, August 7

Man I'm weaker than I thought I would be. I knew the first day would be painful, but my ego is gone now. Completely. Nothing like a first day back to show a man some humility.

Anyways, I chose to make the first week or so a time of anatomical adaptation. I opted to work the whole upper body today and keep the volume small for each muscle group.

Incline DB Press 50'sx10, 55'sx10, 60'sx10
Flat DB Press 60sx10,60sx10,60sx8
Barbell Rows 135x10,155x10,155x10
Cable rows 100x10,110x10,110x10
DB Military 35sx10, 40sx10, 40sx10
DB Laterals 25sx8 (3 sets)
Close Grip Bench 135x8, 135x7, 135x6
Pushdowns 50x10 (3 sets)
Barbell curls 60x10 (3 sets)
Incline Curls 25sx8, 25sx8

I kept the rest periods short and tried to lift what I thought were moderate weights. The gym kicked the crap out of me! Tomorrow I get to feel the pain of a leg workout after a long, long, long, layoff! Yay!

Has anyone ever started out too hard after a layoff and then realized during the workout that you need to slow down a little or risk certain death (or what feels like it!)? Well that's whate today felt like. Talk about an ego check!

Tune in tomorrow as our hero faces his arch nemesis, the diabolical villain named squat rack!

[Progeny]

August 8

Does anyone work out at a gym that has only one squat rack? I do. Actually, it is a powelifting rack. Anyways, I got to the gym today with exactly one hour to kill my legs. I hadn't gotten as much sleep as I would have like to and it was leg day after all. Both of these facts put me in a downright bad mood. After a long warmup of stretching and leg extensions, I walked across the gym towards the squat rack. There was a very interesting thing going on there. This guy who was obviously quite strong was doing these very painful looking sumo-style stiff- legged deadlifts. His back was so arched that I winced every time he went down on a rep. After watching him for about 2 sets, I asked him how many he had left. "Im almost done," was his reply. 25 minutes, 9 sets, and 3 altercations later, I realized that this was a fallacy. He was taking his belt and wraps off in between each set. Rather than sink any lower than I already had, I opted to take my anger out on the leg press machine.

Leg presses 315x15, 405x10, 495x8 (4 sets)
Dumbell SLDLs 60sx10 (3 sets)
Leg extensions 90x15, 105x10, 120x8
Leg Curls 90x10, 105x8
Calf raise machine 165x12(4 sets)

Well, Iv'e worked my whole body now. The upper body is already sore as hell with the legs to follow tomorrow. I think I'll take a day off and hit it hard Thursday. I wanted to squat!

[USMARINE8152]

glad to see some one here who wants to squat

Ya sumo stlye deads are painfull to watch when some one else does them.

My gym has two sqaut rack but one is a open rack whuch mean if you cant get out of the hole your gonna kill yourself cause theres nothin to catch u from falling

[Progeny]

Thats the kind I was talking about.

[Progeny]

After Re-introducing my body to the rigors of weight training two days in a row, I took today off. I'm so sore that I'm walking like I got kicked in the balls. My wife keeps making fun of me. We had to walk around a lot today, too. I plan on hitting the weights again hard tomorrow.

[Progeny]

My plan of hitting the weights today did not come to pass. My back is killing me after working a 10 hour day at my crazy job. Tomorrow my wife and I leave for Pismo Beach for a wedding, so we'll see if they have a brach of my gym there so I can hit the weights.

[Progeny]

8/15

Well work and olbigations have kept me out of the gym for several days, but I'm going to hit it hard today. We'll see how it goes.

[BigmanB]

getting back to the hard training takes a little time hell thats what happend to my shoulder and still sorta train it off and on with light weight. was doing movement for a hammer throw with 55-60lbs pounds then I heard it pop 3 times and couldnt lift for crap with it. so just train hard and be careful

[Progeny]

Well I havent been able to get on this computer all that much but I have been training for the last 2 days.

Tues. -Back
DB Rows 40x12, 45x10, 55x10,55x10
damn I have long arms!
Lat PUlldowns 150x15, 120x10, 135x8, 135x8
Hammer strength low rows 90x10, 110x8, 130x8
Deadlifts 135x12, 185x10, 225x8, 225x8
Smith Shrugs 155x10 (3 sets)

Wed. Chest, Biceps
Incline Presses 135x12, 155x10, 185x8
DB flat presses 55x10, 60x10, 65x8
Cable Crosses 60sx10 (3 sets)

Oh, and why the hell do they have braille writing on the driver's side at the drive through ATM?!