Thread: I'm Trying is Back!!!

G'luck

Monday:
Chest\
Incline Barbell Press
5 sets: 12,8,6,6 Pyramiding up in weight
Flat BB Press
3 Sets: 6,6,10 Pyramiding down
Decline DB Press
3 Sets: 6-8,6-8,10: High,High,Low weights
Cable Crossover
2 Sets: 10,10: Same Challenging Weight
ABS
Exercise Ball Crunch
3 Sets 15-20 Reps
Verticle Leg Raise
3 Sets 15-20 Reps
Decline Bench Twisting Crunch
3 Sets 15-20 Reps

Tuesday
Biceps
Standing BB Curl
5 Sets: 10,10,8,6,6 Pyramiding Up
DB Concentration Curl
2 Sets: 12,12 Same Challenging Weight
DB Hammer Curl
2 Sets: 10,10,8 Same Challenging Weight
Triceps
Close Grip Bench
5 Sets: 10,10,8,6,6 Pyramiding Up
Bench Dip
3 Sets: 10,10,10
Rope Pressdown
3 Sets: 8,10,10 Pyr Down
Forearms
Wrist Curls
3 Sets: 20,15,10 Pyr. Down
Reverse Wrist Curls
3 Sets: 20,15,10 Pyr. Down

Wednesday:
ABS
Exercise Ball Crunch
3 Sets 15-20 Reps
Verticle Leg Raise
3 Sets 15-20 Reps
Decline Bench Twisting Crunch
3 Sets 15-20 Reps

Thursday
Shoulders
Seated Military Press
4 Sets: 12,10,8,6 Pyr. Up
Front DB Raise
2 Sets: 10,10 Same Weight
Bentover DB Lat Raise
3 Sets: 8,8,10 High, High, Low
Shoulder Shrugs
3 Sets: 8,8,10 High,Low,Low
Back
Bent Over Barbell Row
5 Sets: 12,10,8,6,6 Pyr. Up
Pulldown to Front
3 Sets: 8,8,10 High, High, Low
BB Good Morning
2 Sets: 10,10 Same Weight

Legs
BB Squat
5 Sets 12,10,8,6,6 Pyr. Up
Romanian Deads
3 Sets 10,8,8 Same,Same,Heavier
Leg Extension
3 Sets 8,10,10 Pyr Down
Lying Leg Curl
2 Sets 10,12, Pyr. Down
Standing Calf Raises
3 Sets 15,12,12 Pyr. Down
ABS
Exercise Ball Crunch
3 Sets 15-20 Reps
Verticle Leg Raise
3 Sets 15-20 Reps
Decline Bench Twisting Crunch
3 Sets 15-20 Reps


I will start out light for a couple of weeks to get back into the swing. I will also will be doing some sprinting with a chute trainer for cardio, along with Bat speed workouts for softball and of course cuff exercises. Please feel free to critique as always.
Thanks!!

Originally Posted by Luke9583

G'luck

Thanks Luke

Oh by the way on Sunday or Monday I'll be posting weight and measurements (hopefully pics too).
Thanks

Good luck maing

Originally Posted by sawastea

Good luck maing

Like I said on Softball fans. Any advice you can give me I'd appriciate it.
Thanks!!

welcome back freak. I can't figure out how to change the name of your journal though. I don't think I can do it. I am the retarded mderator. May want to ask prince or someone intelligent.

Originally Posted by P-funk

welcome back freak. I can't figure out how to change the name of your journal though. I don't think I can do it. I am the retarded mderator. May want to ask prince or someone intelligent.

I Pm'ed Mudge. We'll see what he can do

P.S. Thanks for the Welcome back P. How does everything look??

Good luck bud.

Originally Posted by PreMier

Good luck bud.

Thanks Bro!

Welcome back Matthew

Looks like you are prepared Give 'em hell !

Originally Posted by gwcaton

Welcome back Matthew

Looks like you are prepared Give 'em hell !

Will do Gary!!

Good to see you posting again IT! You've done your homework. Best of luck.

Originally Posted by JerseyDevil

Good to see you posting again IT! You've done your homework. Best of luck.

Yeah pretty much. Can't wait til Monday. I'm itching to get back! Thanks JD!
Thanks!!

Well this the day I was fearing before I started to get heavy into this journal. The official measurement/weigh in.
Height: 5'11.5
Weight: 198.0
Neck: 17.0"
Bicep: 14.56
Forearm: 11.50"
Chest: 40.5"
Waist: 40.5"
Hips: 38.0"
Thigh: 26.06"
Calf: 15.0"
Body Fat: 22.5% using the Fat TrackII

All measurements will be tracked in here and in here and in my Fitday program that I purchased awhile back.

Well it looks like I have a shit load of work to do eh??

Thanks!

You appear to be just about the same size I was when I statred back in '02. No problem for a stepper like you

I mean its not that bad. Its bad to where I was just at. I used to be about 225 about a 18 months ago. I was down to 185lbs. I want to get there by Jan. (which I can) and go on a super clean bulk.
Thanks

Hey there Matthew, good luck! Looks like a good training program. Are you going to be posting meals?!? We are at about the same cals and macro ratio so I'm interested to see what your eating And don't make that pig face about your weight, we are the same height and you weigh 23lbs less than me, LOL!

Originally Posted by rock4832

Hey there Matthew, good luck! Looks like a good training program. Are you going to be posting meals?!? We are at about the same cals and macro ratio so I'm interested to see what your eating And don't make that pig face about your weight, we are the same height and you weigh 23lbs less than me, LOL!

Sup Dave . I think I will post meals for everyones insight and help. You might weigh 23lbs more than me but I'm a weakling

Today starts the new program What I'll do is post everything a day later so I can post the day's diet. Either that or I'll plan better and have my diet planned out in advanced.

Ok, quick Q.. Have you trained legs after back before?
My rountine, when I first set it up was like that. I had to switch the two, because squats were impssible for me after a back day. Just some input.

Originally Posted by PreMier

Ok, quick Q.. Have you trained legs after back before?
My rountine, when I first set it up was like that. I had to switch the two, because squats were impssible for me after a back day. Just some input.

I haven't tried this split yet. What I'll do is try how this works out for 4 weeks, re-evalute it and if I can tell I'm not doing my best cause of a previous day's workout I'll switch shit up. Thanks for the input Jake. Always welcome and appriciated.

Well I can tell you right off the bat my diet will somewhat suck this week due to a lack of food choices in the house. I need to get to Costco this weekend.

I think I did pretty good shooting from the hip yesterday as far as diet. Still made a couple bad choices though...

1st Meal
1/2 Cup Oatmeal
1/2 Cup Frozen Mixed Berries
1 Med. Banana
1.5 Cups of Skim Milk
1 scoop Whey (blended together in blender

PreWorkout
1 scoop ON Pro Complex
1 Banana

Post Workout
Small serving of homemade Spagetti (with lower carb/high protein noodles and extra lean turkey meat)

4th meal
Avid Protein Bar

5th Meal
Small serving of homemade Spagetti

6th Meal
1 Cup 1% Cottage Cheese

7th Meal (before bed)
1tbl Peanut Butter (All Natural)
1 Scoop Whey
small sausage patty

1 cup of sunflower seeds consumed throughout and 8hr period at work.

Total: 2390 Calories 71g Fat 215g Carbs 220g Protein.

Let me know how this looks.
Thanks

Chest/ABS...

Incline Barbell Press
Bar X 12
95x10
115x8
135x6
150x6

Flat Bench
160x3
150x3
135x5
115x6
95x7

Decline DB Press
40x7
30x8
20x15

Cable Crossover (will change to DB Flyes next week)
25x8
25x8

Abs
Exercise Ball Crunch
3 reps total...


Well this workout was disappointing and embarassing! I guess like I said in the begining this is a total evaluation period. I felt so damn weak after not working out for almost 5 months I thought everything was going well until the Flat Barbell Bench. Started with the 160 got it up 3 times no problem then going up the 4th time I couldn't do it! Went down to 150 same thing. 135 same thing, so on and so forth. The cable Crossover will change to Flat bench DB Flyes next week since my pulley system won't work the way I want to do this.
Then to top it off I couldn't do ABS. I took 1/2 Serving of Redline prior to workout. I was fine til about the Crossovers, then through that I felt like I was going to . I get to ABS did 3 reps and had a close call. I called it a day then. I might have had too empty of a stomach or something cause that is the first time I ever felt sick to my stomach taking Redline. Well today I'm sore as hell which is a good feeling. Lets see how tonight goes...

Feel free to critique as always!
Thanks!!

What kind of Redline? Is it in the gel packets?

Dont worry too much about your weights. I had a 16week break over the summer, and I am almost as strong as I was.. only been back 5-6 weeks.

Originally Posted by PreMier

What kind of Redline? Is it in the gel packets?

Dont worry too much about your weights. I had a 16week break over the summer, and I am almost as strong as I was.. only been back 5-6 weeks.

Bottle kind. I can't wait til the pill form comes out. Have you ever tried Redline? The bottle kind tastes like shit but works well. Kind of curious how the RTD stuff is.

I'm not worried really just frustrated thats all