[Thomas_Rivera]

Today was my first day back in the gym for over 8 months, it didn't go good at all but i'm just getting back into the swing of things so I expect it to be bad at first.

Benchpress
Warm up: 115X8
Warmup2:115X*
Set1:135X9
Set2: 195 negative only (This is where it went bad, I thought I would stay close to my max and I used to rep 190 before I had to stop)
Set3:135X6
Set4:145X5

Chest flyes:
Warm up:70X6
set1:80X6
Set 2:90X6
Set 3:80x5
Set 4:80x4

Iso pec press? Hammer strength press?
Warm up: 90X8
Warm up2:90X8
Set1:140X6
Set2:140X6
Set3:140X4
Set4:90X3

Tricep pushdown:
Warmup:30X10
Warmup:50X10
Set1:110X8
Set2:140X7
Set3:140X5
Set4:140X5
Set5:140X5
Set6:150X4


It started out preety bad. It was more because I didn't have a set range in my mind that I could go to right away, so there are sets that I didn't include that were of a weight that was just not right enough. I avoided incline bench because I felt that I had pretty much messed up my routine by trying for a weight that I couldn't get. Next time for triceps I plan to add in skull crushers and move around the sets.

Now that I know the general range that I should work in I think that next chest and tricep day will be much more fruitful as I don't have to waste reps on weights that I don't need to. I'm going for reps that I can get at least 3 on and no more than 6 on.

[Thomas_Rivera]

Well, it wasn't the BEST leg day but I just wanted to test the waters as far as where I should be working at.


Hamstring curls
First four plates on machineX12
First 6 plates on machineX10
All the plates except4X7
All the plates except3X6
DittoX6
DittoX5
All the plates except 1X4

(they didn't have numbers on them)

Leg press
warm up:12 reps
warm up:10reps
warm up:10 reps
warm up:9 reps
set 1:7 reps
set 2:6 reps
set 3:6 reps
Set 4:4 reps

Calf raises
45 poundsX12(warmup)
45 poundsX12(warmup)
90 poundsX6
90 poundsX6
135 poundsX4

Again with the last workout some reps I didn't write down because the weight was way too low so I spent more time than I should, but I found good ranges to use on those workouts.

[Thomas_Rivera]

Trap and bicep day

Dumbell shrugs: 2-3 minute rest in between sets.
Warmup:40 poundsX12
Warmup2:50 poundsX12
warmup3:50 poundsX12
Warmup4:60 poundsX10
Set1:75X6
Set2:75X6
Set3:75X5
Set4:75X5
Set5:75X4
Set6:75X3

Barbell shrugs:
85X3

Alternating Bicep curls:
Warmup:20X10
Warmup2:20X10
Warmup3:20X9
Set1:30X6
Set2:30X6
Set3:30X5
Set4:30X4

Bicep curls same time
Set1:30X3

Preacher curls
Set1:40X5
Set2:40X4
Set3:40X4
Set4:40X3

[Thomas_Rivera]

Well to start out I couldn't get through the full routine. My hands are pretty ****ed up, I have calusses that are growing along where the fingers meet into the palm and during the workout because I was using heavy weights early in they turned purple and started to clot.

Cable seated rows:Where the problem started

Warm up1:100 poundsX9reps
Warmup2:100 poundsX9 reps
Warmup3:100 poundsX 8 reps
Set1:120 poundsX6 reps
Set2:120 poundsX4 reps(Where the first clot happened on my left hand and I put gloves on)
set3:120 poundsX4 reps
Set4:130 poundsX3 reps


Front lat Isolated pull downs:Where the problem escalated
Warmup1:90poundsX9
warmup2:140 poundsX9
Warmup3:140poundsX9
Set1:180 poundsX6
Set2:180 poundsX7
Set3:180 poundsX6
Set4:270 poundsX4 (This is where it killed me, I stood at 180 because it wasn't painful for my hands, but it wasn't high enough to get the results I wanted. so I stacked on the weight and ate through the **** for a while)
Set5:270poundsX3(it hurt so badly that I just gave up trying. My hands along the top of my palms were purple by then)

Deadlifts:(couldn't get through these, in too much pain)
Set1:45X3
Set2:45X2
Set3:90X1

So far this has been the second worst out of my workouts because I couldn't finish it like I wanted just because my hands were hurting too much. But I gotta say it's better than I hoped.

[wrestlingstalion]

with your bench you may just not have warmed up well you went from 135 to 190 thats a big jump i dont think its a bad day your having you just gotta work up a little more gradually.

[Thomas_Rivera]

Yeah man I hear what your saying. I'm still getting used to benching on a bench and not machine too, so thats one thing i'm trying to get over. I'm trying to get form down but at the same time I still have the mentality that I can do as much as I did before I had to stop going to the gym. Appreciate the comment though, your right on the money man. (Going to post my other training days soon had comp problems)

[Thomas_Rivera]

I forgot to post this one, I think it went decently and i'm going to try to remember the excercises as well as I can.

Lateral raises (machine):The numbers for this might be off because I don't remember exactly, but pretty much the same rep range.
Warm up:70X10
Warm up:80X10
warm up:90X8
set1:100X6
set2:100X6
set3:120X5
set4:130X5

Behind the neck press:
80X10
100X5
100X5

Behind the neck dumbell press:
35 pounds(each hand)
Set1:7 times
Set2:6 times
set3:6

Front raise
Set1:25X4
Set2:25X5

Upright rows:cambered bar
70X6
70X8
70X5

[Thomas_Rivera]

First thing I can say is that for my second go around it was good and bad. Good because I definatly saw improvements and bad because of a mistake I made.

Barbell bench:

95 poundsX6:Just concentrated on my form, body posture, hand positioning and speed. I really tried to focus in on my chest.
115poundsX5 Same as above
135poundsX4
135poundsX3

On the last two sets I took my time to feel out the bench. My chest at the pec delt tie in on my right arm felt a little strained when it was coming down so I stopped early to try to stretch out my arm. The major improvments that i definately see that I made were in the control of the weight up and down and from side to side, it wasn't wobbly at all and last week I had problems keeping it stable. So for me I felt that it was a great improvement for a weeks time.

Dumbell bench
60 pounds each hand
Attempt1:FAILED

This is where I strained my left shoulder. It was a dumb move on my part, I should've started lower. I guess i put too much force on my delt and brought it into position wrong and it felt horrible. Pressing movements were definately much harder from this point so I avoided getting back on the bench.

Iso Pec machine?
set1:90X8
set2:90X6
set3:130X4


Chest flye machine: (Major improvement)
Set1:80X9
Set2:80X9
Set3:90X7
set4:100X5
Set5:80X7

Tricep pushdowns:(Felt even better)
110x10
120:X10
140X8
150X7
150X6
150X4
120X6

I was really proud of my flye increase. On every rep I had the plates for the handrest touch. I could defintely feel much stronger than before. And on my tricep pushdowns I defintely felt like I made a big jump.


Overall I think I did much better this week. I defintely need to get my routine tighter packed so that i don't work chest the day after delts again. But comments are appreciated.

[Thomas_Rivera]

Not bad, not good, too short though, I have to add in leg extensions on my next go around.

Leg day
Legpress
warmup1:200X10
warmup2:250X10
warmup3:300X10
set1:516X8
set2:516X7
set3:440X8
set4:420X8
set5:360X8

Hamstring curls:
Warmup1:4 platesX10
Warmup2:4 platesX10
set1:8platesX10
Set2:12platesX6
set3:11platesX8
set4:11platesX8

Seated calf raises
warmup1:45X10
Warmup2:45X10
Set1:90X8
Set2:90X8
set3:135X7
set4:135X6

Squats
Set1:135X9
Set2:135X9
Set3:185X6
set4:205X3

[Thomas_Rivera]

This was one of the days that I felt like everything that could've gone right did. Only 3-5 other guys in the gym and I had freedom to go do what i needed and I got some great gains from my last time.

Barbell shoulder shrugs (the pounds are as the weight of each dumbell, not them together)
Warmup1:30poundsX10
Warmup2:30 poundsX11
Warmup3:40 poundsX11
Set1:75 poundsX10
Set2:75 poundsX11
Set3:80 poundsX11
Set4:90 poundsX7
Set5:100 poundsX3 (slipped out of my hands so I stopped)

Seated rows:
Warmup1:80X10
Warmup2:80X10
Set1:110X7
Set2:110X6
(decided at this point that I needed to save my back for another day because I wanted to do t bar lifts as well and couldn't get those in on time too)

Back raises:
Set1:12
set2:12
Set3:10+25 pound plate
Set4:8+35 pound plate
Set5:9X45 pound plate

Deadlift:(Didn't think my form was right and my hands were pretty hammered from not wearing gloves so I cut it off sooner)
135X5
135X5
205X1
205X2

Bicep curls
Warm up1:25X10
warm up2:25X10
Set1:30X11
Set2:30X9
Set3:35X7
Set4:35X6
set5:40X5

Preacher curls
20X6
20X4