[joonbug]

Hey dudes,

New here, but here's what I did for the week.

Background: My plan is to start the Basic Program I from Arnold's encyclopedia, but right now I'm doing a foundation training (to get my old strength back after a 8 month layoff)

Monday: Legs
Squats (power training)
135X10
225X6
315X4
365X2 to 3 for 3 sets
Superset with Leg Curls
110 X 20
130 X15
150 X 12
170 X 8

Front Squat
135 X 10
185 X 8
225 X 6
Superset with Good morning (same rep/set scheme as front squat)

Stiff Legged Deadlifts
155 X 10
185 X 8
225 X 6

Tuesday Arms
Barbell Curls
65 X 15
75 X 12
95 X 6
65 X 10 (pump set)

Scott Curls (angled side) I'm assuming the ez curl bar weighs 25 pounds
45 X 12
55 X 10
65 X 6 (6 quarter reps)
45 X 10

Cable Curls
45 X 10 for 3 sets

Close Grip Bench
135 X 15
155 X 10
185 X 6
135 X 10 (pump set)

Lying Skull Crushers (arms at 45 degree angle) Once again I'm assuming ez curl bar is 25 lbs.
45 X 15
65 X 12
75 X 10

Dips (bodyweight) I'm week here.
8
7
6

Wednesday Chest and Back
Deadlift (from floor, no strappin')
135 X 12
225 X 10
275 X 6
315 X 4

T Bar Row (Ronnie style)
3 plates + a quarter X 15
4 plates + a quarter X 10
5 plates + a dime (barely 4 reps)

Bent Over Rows
135 X 15
155 X 12
185 X 8

Bench
135 X 20
155 X 12
185 X 6
205 X 4
135 X 10

Incline
135 X 12
155 X 8
185 X 4
135 X 8
Why such a drop off in strength???????

Dumbbell Pullovers (old school style)
55lbs X 10
60 X 10
65 X 10

Today (Thrusday)
All Supersets
Barbell Curls
65 X 12, 75X10, 80X 8, 65X8
Close Grip Bench
135X10, 155X10, 165X10, 135X8

Scott Curls (angled side)
45X12, 55X8, 65X4(8 quarter reps), 45X8
Standing French Curls
45X20, 55X15, 65X12, 45X15

Dumbbell Concentration Curls (Arnold Style)
30X10, 30X10, 30X10 (I couldn't do this 2 weeks ago, I had to drop down from 25 to 20 pounds)
Dips (bodyweight)
8, 8, 7

Tomorrow is my day off

Saturday will be my shoulders and weak point training.
Upper Chest, Upper back and full shoulder workout.

[DaeguDave]

Pushing good weight, bro! You're damn strong for having just come off an eight-month layoff. Best of luck up there in Gangnam!

[joonbug]

oops...I forgot to mention that I was doing a power lifting program for 8 weeks b/4 I got to this weight

[joonbug]

Incline
135X12
155X8
185X4 (2 forced reps w/ spotter)
135X10

Lat Pulldown
110X20
140X12
160X8

Bent Over Rows
135X12
155X10
185X8

Wide Grip Seated Rows (Used the lat pulldown handle)
110X15
140X12
160X10
180X6

Hammer Shoulder Press
45 (each side) X 15
55 X15
80 X 12
90 X 10

Lateral Raises
25 X 10
30 X 8
35 X 6

Dumbbell Shrugs (no straps)
80 X 15
90 X 12
100 X 10