At It Again

[Hell_o77]

Took some time off to graduate from law school. Now I am in my last semester and its time to start lifting again.

Just finished a 3 week cycle following a pyramid style work out.
Tried to add 5 pounds more each weeik. Worked Bench press 3 times a week with different accessory work each day.

Now back to westside style training.

Started today Feb. 10, 2004

7 sets bands 3 reps 125lbs.
4 sets military press 160lbs.
shoulder extentions 20lbs 4 sets 8 reps
35lb plate shoulder extensions.
4 sets of dips 8 reps.

Next work out Feb. 12
Preview.... Back work...Lots of pulling 16 sets....

 

[Hell_o77]

Oh i guess i should add my stats...

6ft 210lbs
16% bf.... just a guess.
Not in to supplementation except protein shakes.
Rather just eat food. Right now i am running a ckd diet.
First 3 weeks of lifting getting nice beginners gains.
Hope this lasts.

 

[Hell_o77]

Feb 12

5 sets lat pull downs 8 reps from 90lbs-140lbs.
5 sets of row machine up to 200 of 8.
5 sets of different row machine (sitting) up to 170lbs of 8.
Shrugs 4 plates. 5 sets of 8
Hammer curls 40lbs 3 sets

 

[Hell_o77]

Feb 14
Heavy chest

7 sets boards.
225 x 3
235 x 3
240 x 3
245x 3
250 x 1
260 x 0 miss
255 x 1
accessory
dips
skull crushers
pull downs

Feb 17

light chest

7 sets of 3 with bands
150lbs

accessory
military press
beer pourers
plate extensions
behind the head tricep work.

Sorry i can never remember the proper name for certain exercises.

Feb 19

Back work
lat pull downs
sitting rows two different machines
shrugs

Next work out will be tomorrow feb 22.
THis will become more detailed with reps and weight on accessory work. Its just i didnt write it down when i did it so i have forgotten. I have since bought a notebook to record all lifts.

Diet will be included next week.

 

[Hell_o77]

Feb 21

Floor Press
170x 3
185 x3
205 x3
225 x 2
225 x1
235 x1
235 x1

Incline press

115 x 8
135 x8
145 x6
150 x 5
155 x 3

Skull Crushers

60 x8
70 x 8
70 x8
70 x8

Push Downs

90 x 8
100 x8
rack x8
rack x8

behind the head knell with rope

60 x8
70x8
80x8
80x8

hammer curls
30 x8
40x8
40x8