Fade's "I think I can" journal

Fade · 02-21-2007, 01:35 PM

Well, I'm back. To all the old timers....SUP!

I was looking at some old pics of myself and some numbers on my lifts and I really think I need to get back in the gym. A 4 year layoff is too much.

Here we go.

Back:
Bentover rows
225x6 for 4sets

Cable rows
200x6 for 3 sets

Pulldowns
180x8 for 3 sets

Chest:
Dumbell flat bench press
85x8
95x6, 95x5, 95x4, with a negative after each set

Incline fly
35x8, 35x8, 35x8...2sec pause at the stretch

Hammer machine decline
180x10, 180x10, 180x10

fufu · 02-21-2007, 01:43 PM

I don't think we have met, but welcome back. Workouts lookin' good, Especially for a 4 year lay off.

Fade · 02-21-2007, 01:50 PM

Quote:

Originally Posted by fufu

I don't think we have met, but welcome back. Workouts lookin' good, Especially for a 4 year lay off.

Thx. Used to be here quite a bit. Was a mod for a while too. After lifting solid from 16 to 29 I had a bad case of burnout. Hopefully I can get back on track.

fufu · 02-21-2007, 01:57 PM

Well 13 years is one hell of a run. Damn.

**Jodi** · 02-21-2007, 03:41 PM

Howdy Howdy Stranger

Wow, has it really been 4 years?

Lots changed since the last we all talked!

Nice to see you back around

We've had a lot of old timers back lately. Through it all, a few of us stuck around. I hope Ann comes back too. Tell her I said HI

Double D · 02-21-2007, 03:43 PM

Good to see another good mind come back. Would you mind posting your entire routine so we can see what we have to look forward to?

Triple Threat · 02-21-2007, 05:27 PM

What he said:

Quote:

Originally Posted by Fade

I was looking at some old pics of myself and some numbers on my lifts and I really think I need to get back in the gym. A 4 year layoff is too much.

What he means:

Butterfly is kicking my ass.

Welcome back, Fade.

Fade · 02-21-2007, 05:41 PM

Quote:

Originally Posted by Double D

Good to see another good mind come back. Would you mind posting your entire routine so we can see what we have to look forward to?

Ok
Day 1: Quads and calves
Quads
Squat...about 4-5 sets with a weight that allows at most 5 reps
Leg press...4-5 sets with 5-8 reps.
Leg ext...rep it out to failure

Calves
After I finish quads on the leg press I do calves on it. About 5 sets 10-12 reps
Lead sled...4 sets with 15-20 reps
Standing raises...4 sets with 15-20 reps

Day 2: Chest and Back
Back
Bentover rows...4 sets with a weight that allows at most 5 reps
Cable rows or T-bar...4 sets with 8-10 reps
Pull downs...3 sets with 8-10 reps

Chest
Flat dumbell press...4 sets with a weight that allows at most 5 reps
Incline dumbell press...3 sets 8-10 reps
Decline Hammer Strength machine...3 sets with 8-10 reps

Day 3 off

Day 4: Hams and shoulders
Hams
Stiff leg deadlifts...4 sets with a weight that allows at most 5 reps
Laying leg curls...4 sets with 8-10 reps
Single leg laying leg curls...3 sets with 8-10 reps

Shoulders
Military press...4 sets with a weight that allows at most 5 reps
Side laterals...start with a weight that I can to 12 reps with then drop set 5 pounds...ex. 35-30-25...all reps to failure. I do this 2-3 sets.
Bentover side laterals...3 sets with 8-10 reps

Day 5: Arms
Triceps
Weighted dips...4 sets with a weight that allows at most 5 reps
Skull crushers...3 sets with 5-8 reps
Push downs...3 sets with 8-10 reps

Biceps
BB curls...4 sets with a weight that allows at most 5 reps
Seated dumbell curls...3 sets with 6-8 reps
Reverse grip curls...3 sets with 8-10 reps

All sets are done to failure.

None of this is set in stone for me. I go in thinking I'll do this but if it feels right I'll change it up. Like adding more sets or reps...or even going and doing something totally diff for whatever body part I'm working out.

This routine is going to change once I'm close to where I want to be...I'll start adding more powerlifting exercises back in.

Fade · 02-21-2007, 05:42 PM

Quote:

Originally Posted by Triple Threat

What he said:

What he means:

Butterfly is kicking my ass.

Welcome back, Fade.

She does bug me about it.

Double D · 02-21-2007, 05:42 PM

Wow while I wont argue with the results, dont you think going to failure on everything is a bit overkill?

Triple Threat · 02-21-2007, 05:44 PM

DD, check out his gallery for the way he used to look.

Double D · 02-21-2007, 05:46 PM

Ya I saw it, thats why I couldnt argue results to much.

Fade · 02-21-2007, 05:50 PM

Quote:

Originally Posted by Double D

Wow while I wont argue with the results, dont you think going to failure on everything is a bit overkill?

I've always gone till I can't go anymore. It's always worked for me.

Fade · 02-21-2007, 05:52 PM

Quote:

Originally Posted by Triple Threat

DD, check out his gallery for the way he used to look.

I refuse to put any current pics up.

Double D · 02-21-2007, 05:54 PM

Cant be that bad. Anyone who looked like that before surely couldnt had let themselves go to the point they are ashamed at how they look now.

Fade · 02-22-2007, 09:00 AM

Day off.

I went jogging this morning and....oh wait I don't jog, nevermind.

Triple Threat · 02-22-2007, 09:49 AM

Are you still doing the paintball thing?

Fade · 02-22-2007, 10:36 AM

No. The oldest went to college and I just can't afford to travel all over the country. So hobby wise my focus has gone back to my car.

Burner02 · 03-01-2007, 12:25 PM

u don't have good fields locally?

Fade · 03-02-2007, 10:41 AM

We do...I just don't want to play anymore cuz it'll make me want to play tourneys again.

Fade · 03-02-2007, 10:48 AM

1-27-07

Hams:
Stiff leg DLs
225x9 275x6 275x4 275x4

Laying leg curls
180x3 150x8 150x7

Single leg laying curls
30x8 30x7 30x5

Shoulders:
Military press
145x6 145x5 145x3 145x3

Side lateral
40x11 35x8 25x?? dropset
35x?? 30x?? 25x?? dropset

Upright rows
80x9 80x7 80x7

Fade · 03-02-2007, 10:52 AM

1-28-07

Tris:
Weighted dips using dip belt
90x5 90x4 90x4 90x3

Skull crushers
100x12 120x8 120x7

Pushdowns
12x?? 12x?? 8x??

Biceps:
Standing BB curls
125x6 125x6 125x4 125x3

Seated DB curls
40x8 40x8 40x7

Reverse grip BB curls
60x12 60x12 60x10

**Jodi** · 03-02-2007, 11:16 AM

You are posting month old workouts?

goob · 03-02-2007, 05:12 PM

Quote:

Originally Posted by Jodi

You are posting month old workouts?

To be fair he's in Texas.......it's a different timezone......

Fade · 03-04-2007, 01:18 AM

Quote:

Originally Posted by Jodi

You are posting month old workouts?

Ooops
2-27-07
2-28-07

Burner02 · 03-06-2007, 02:06 PM

still have good strength, I see.
we went out to practice on Sunday. One member got there...almost 2 1/2 hours late...ended up only getting in one game...played a bunch of noobies...they didn't like the fact that we are scenario team..AND were fighting a decent head wind...so we bunkered down and let them come to us...we took them out. But they were playing bad...we didn't play again w/ them...We're supposed to be going somehwhere in May, but I dunno if I am gonna be able to make it...

Fitgirl70 · 03-06-2007, 02:21 PM

Sup J!

Long time, no see...uh talk!

Hope you guys are doing good. How's Gracie?

Fade · 03-09-2007, 12:31 PM

Hey fitty fit fit.

02-21-2007, 01:35 PM	#1
Fade I'm the daddy Elite Member Join Date: Mar 2002 Location: Houston, Tx Posts: 3,007 Photos: 5	Fade's "I think I can" journal BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Well, I'm back. To all the old timers....SUP! I was looking at some old pics of myself and some numbers on my lifts and I really think I need to get back in the gym. A 4 year layoff is too much. Here we go. Back: Bentover rows 225x6 for 4sets Cable rows 200x6 for 3 sets Pulldowns 180x8 for 3 sets Chest: Dumbell flat bench press 85x8 95x6, 95x5, 95x4, with a negative after each set Incline fly 35x8, 35x8, 35x8...2sec pause at the stretch Hammer machine decline 180x10, 180x10, 180x10

02-21-2007, 01:43 PM	#2
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,480 Photos: 3	I don't think we have met, but welcome back. Workouts lookin' good, Especially for a 4 year lay off.
	fufu's 1337 Journal Your diet will set you free.

02-21-2007, 01:57 PM	#4
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,480 Photos: 3	Well 13 years is one hell of a run. Damn.
	fufu's 1337 Journal Your diet will set you free.

03-01-2007, 12:25 PM	#19
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,274	u don't have good fields locally?
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

03-06-2007, 02:06 PM	#26
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,274	still have good strength, I see. we went out to practice on Sunday. One member got there...almost 2 1/2 hours late...ended up only getting in one game...played a bunch of noobies...they didn't like the fact that we are scenario team..AND were fighting a decent head wind...so we bunkered down and let them come to us...we took them out. But they were playing bad...we didn't play again w/ them...We're supposed to be going somehwhere in May, but I dunno if I am gonna be able to make it...
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

02-21-2007, 03:41 PM	#5
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,126 Photos: 1	Howdy Howdy Stranger Wow, has it really been 4 years? Lots changed since the last we all talked! Nice to see you back around We've had a lot of old timers back lately. Through it all, a few of us stuck around. I hope Ann comes back too. Tell her I said HI

02-21-2007, 03:43 PM	#6
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Good to see another good mind come back. Would you mind posting your entire routine so we can see what we have to look forward to?

02-21-2007, 05:42 PM	#10
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Wow while I wont argue with the results, dont you think going to failure on everything is a bit overkill?

02-21-2007, 05:44 PM	#11
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,152 Photos: 4	DD, check out his gallery for the way he used to look.

02-21-2007, 05:46 PM	#12
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Ya I saw it, thats why I couldnt argue results to much.

02-21-2007, 05:54 PM	#15
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Cant be that bad. Anyone who looked like that before surely couldnt had let themselves go to the point they are ashamed at how they look now.

02-22-2007, 09:00 AM	#16
Fade I'm the daddy Elite Member Join Date: Mar 2002 Location: Houston, Tx Posts: 3,007 Photos: 5	Day off. I went jogging this morning and....oh wait I don't jog, nevermind.

02-22-2007, 09:49 AM	#17
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,152 Photos: 4	Are you still doing the paintball thing?

02-22-2007, 10:36 AM	#18
Fade I'm the daddy Elite Member Join Date: Mar 2002 Location: Houston, Tx Posts: 3,007 Photos: 5	No. The oldest went to college and I just can't afford to travel all over the country. So hobby wise my focus has gone back to my car.

03-02-2007, 10:41 AM	#20
Fade I'm the daddy Elite Member Join Date: Mar 2002 Location: Houston, Tx Posts: 3,007 Photos: 5	We do...I just don't want to play anymore cuz it'll make me want to play tourneys again.

03-02-2007, 10:48 AM	#21
Fade I'm the daddy Elite Member Join Date: Mar 2002 Location: Houston, Tx Posts: 3,007 Photos: 5	1-27-07 Hams: Stiff leg DLs 225x9 275x6 275x4 275x4 Laying leg curls 180x3 150x8 150x7 Single leg laying curls 30x8 30x7 30x5 Shoulders: Military press 145x6 145x5 145x3 145x3 Side lateral 40x11 35x8 25x?? dropset 35x?? 30x?? 25x?? dropset Upright rows 80x9 80x7 80x7

03-02-2007, 10:52 AM	#22
Fade I'm the daddy Elite Member Join Date: Mar 2002 Location: Houston, Tx Posts: 3,007 Photos: 5	1-28-07 Tris: Weighted dips using dip belt 90x5 90x4 90x4 90x3 Skull crushers 100x12 120x8 120x7 Pushdowns 12x?? 12x?? 8x?? Biceps: Standing BB curls 125x6 125x6 125x4 125x3 Seated DB curls 40x8 40x8 40x7 Reverse grip BB curls 60x12 60x12 60x10

03-02-2007, 11:16 AM	#23
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,126 Photos: 1	You are posting month old workouts?

03-06-2007, 02:21 PM	#27
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,331 Blog Entries: 6 Photos: 4	Sup J! Long time, no see...uh talk! Hope you guys are doing good. How's Gracie?
	"For NOTHING is impossible with GOD" - Luke 1:37 "You may not be eating anything for breakfast but just because you don't doesn't mean your body won't."

03-09-2007, 12:31 PM	#28
Fade I'm the daddy Elite Member Join Date: Mar 2002 Location: Houston, Tx Posts: 3,007 Photos: 5	Hey fitty fit fit.