[Rocky]

Waiting in anticipation...

[Q80_MuscleHed]

looking forward to see u comeback philo :) .. watch some porn and get hardcore at the gym buddy :)

[TrueOutlaw]

get better and take it easy philo..........looking forward to the comeback

[Natureboypkr]

looking forward to see u comeback philo :) .. watch some porn and get hardcore at the gym buddy :)

by

LOL LOL LOL

[Nothin' but a peanut!!]

lol q80 now i know why you lift so much weight!

[xtweak05]

(singing Welcome Back Cotter song just with Philos name in place)

watching porn might be bad result though, self control, do not wank it or else you'll have zero energy for your return lol.

[philosopher]

First day at the gym.

I'm going for 3 full-body workouts for 6-8 weeks
week 1-2: 2 sets/15reps
week 3-4: 2 sets/10reps
week 5-6: 3 sets/5reps
week 7-8: 3 Dropsets/ 5-8 reps

used excersises:

squads
leg curl
standing calf raise

flat bench press
dips

bent over row
lat pulldown

military press
shrugs

tricep pushdown
barbell curl

[philosopher]

Day 1:
wrist still hurts but i'm taking it easy.

squads: 30kg - 2sets/15reps
leg curl: 27kg - 2sets/15reps
standing calf raise: 80kg - 2sets/15reps

flat bench press: 30kg - 2sets/15reps
dips: BW - 2sets/15reps (this feels bad for the wrist)

bent over row: 30kg - 2sets/15reps
lat pulldown: 35kg - 2sets/15reps

military press: 20kg - 2sets/15reps (did hurt a little bit)
Dumbell shrugs: 16kg - 2sets/15reps

tricep pushdown: 25kg - 2sets/15reps
barbell curl: 15kg - 2sets/15reps

[xtweak05]

looking good brother. and Welcome back! Routine looks good man and the weight is still descent. Take it easy with that wrist and all will be well, best of luck to you!

[philosopher]

Originally Posted by xtweak05

looking good brother. and Welcome back! Routine looks good man and the weight is still descent. Take it easy with that wrist and all will be well, best of luck to you!

TQ bro...

[xtweak05]

oh yea, forgot to mention something about the dips. I too have been troubled with a wrist injury for almost a month now, I can handle dips but if its too much of an aggrivation you could do the hammer strength dip machine, awesome machine bro. More so for triceps and I see your doing dips for chest. You could always hit a DB exercise as well and hold off on the dips for a while.

[Rocky]

Great to see you back in here. I like the routine you've set out for yourself too. I'll be interested to see how you get on with it! Bet it feels good to be back - hope your wrist thing is sorted out quick and doesn't impede on your progress too much.

[philosopher]

Originally Posted by xtweak05

oh yea, forgot to mention something about the dips. I too have been troubled with a wrist injury for almost a month now, I can handle dips but if its too much of an aggrivation you could do the hammer strength dip machine, awesome machine bro. More so for triceps and I see your doing dips for chest. You could always hit a DB exercise as well and hold off on the dips for a while.

Treu bro... if it stays like this i might skip the dips and go for a dumbell excersise.