[TrueOutlaw]

Intro: I've been off and on and not real serious or consistent for the past year. Previous to that I hadn't touched a weight in about four years. This year I vow to be consistent and make real gains. This forum is kickass and I look forward to posting here. All advice & comments welcome.

stats:
5'9
215(10-12%bf)

[Amped]

Good luck!!

[TrueOutlaw]

Originally Posted by Amped

Good luck!!

Thanks bro

[MaKaVeLi]

look 4ward to seeing some updates...good luck with your training

[TrueOutlaw]

Mon Jan. 16 (Actual weight 211 not 215)
goals: weight 225 and maintain 10%bf before i begin cutting in march
bench 385 by mid april, squats 500x8 (good form )by march (getting taped this week to set size goals later) (currently 345 bench 455x8 squats)


chest & shoulders
felt good going in the gym (really focused) but lost it*gotta get an ipod*
srength is dissapointing but workout felt effective 1st time I have worked shoulders in over 5yrs (rotator cuff tear)
5min w/u on xtrnr
flat barbell bench
135 x 15(w/u)
205x10 (w/u)
250x8
275x4 @#*@
300x3 @#*&
225x6

Db flat bench
70x9
80x6 !@#*
80x5 !@#*

flat db flyes
45x10
50x10
60x6 @#!*

smith military
65x12 w/u
105x8
115x5

up rt row
95x12
115x10
135x6 !@#*

bent lt raise
15x15
30x10

standing calf raises
105x20, 225x20, 300x15
seted calf
90x12, 90x12

all suggestion, critsism, pointers welcome
(do u guys think i over did the shoulders i know the weights are pitiful but how about reps and #of excercises after all the chest work?)
!@#* means i was pissed if your wondering couldn't get the icons to post inside message

[mindstar]

great work...i'm currently a less is more kind of guy, having put on some mass after scaling back, but if it works for you, hit it. I think it's more about focus and mind-muscle connection than reps and weight most days.

Keep up the good work, shoulder injuries are a bitch.

[TrueOutlaw]

Originally Posted by mindstar

great work...i'm currently a less is more kind of guy, having put on some mass after scaling back, but if it works for you, hit it. I think it's more about focus and mind-muscle connection than reps and weight most days.

Keep up the good work, shoulder injuries are a bitch.

thanks bro

[MaKaVeLi]

i don't see too many ppl doing chest and shoulders on the same day but then again I don't see anything wrong with it if you feel it's working well. Also what you're doing for shoulders is fine as long as you don't go too heavy for any of the excercises...i know recovering from an injury is a bitch so just take it easy

[Q80_MuscleHed]

nice session man .. looking forward to see the rest of ur log

[TrueOutlaw]

Thanks guys

[Rocky]

For someone who was on and off and not consistent - they are damn good numbers you lift Don't be pissed off! Look at it as a challenge! You'll be back on form in no time! Nothing wrong with the workout either! Looks about right to me! Makaveli mentioned training chest and shoulders together. I used to do chest,shoulders and tris and found I was short changing my shoulder routine cos of the front delt working in chest exercises (mainly incline) so swapped my split round to give shoulders the attention they need. More thinking about your rotator cuff injury - don't wanna be risking training shoulders when tired out from chest imo! Might be an idea to throw in some Lying L-flye to help strengthen that area too! Look forward to seeing the rest of your log!

[TrueOutlaw]

LEG DAY wt.211
legs still a little sore from last weeks workout (hurt my lower back last tues. squating and had to cut workout short, but came back on sat. to make-up) so short recovery period i usually need a whole week. Pretty good session except for the back pain showed back up but not as bad as last week (getting old sucks)

4:00MIN WALK ON TREADMILL FOLLOWED BY STRETCHING
squats
135x15 wu
225x12 wu
315x10
385x10
425x8
leg press sled-style (i am not sure what the sled itself weighs so i just counted (45lb) plates
if anyone knows what the sled style press weighs please let me know
12 platesx8 @#$*wanted 12
12 platesx5 @#$! " "
10 platesx12
6 platesx25 drop set

leg ext
80x15
100x10
50x15 dropset @#!* wanted25

wanted to do hams but ran out of time finished with a cool down on the bike then stretch back got a little tight but all and all a fair workout not as heavy as i would like but form was throughout. Suggestions and comments welcome.

[Q80_MuscleHed]

great lifts man on squat .. keep it up