Diablo1990

I haven't lifted for around a year and a half but I am back again.


STATS
12-09-08
Height : 5'11 3/4"
Weight : 198lbs @ 10:19pm
Right Arm : 14 1/4 Inches
Left Arm : 14 1/4 Inches
Right Forearm : 12.6 Inches
Left Forearm : 12.5 Inches
Chest : 44 Inches
Left Leg : 25.1 Inches
Right Leg : 26.1 Inches

Diablo1990

I have started out really light here are two days of recording..

12-04-08
Flat Bench Press: 70 x 10, 70 x 10, 100 x 10, 100 x 10
Bodyweight Squats: x10, x10, x10
Ez-Curl Bar: 20 x 15, 30 x 10, 50 x 12
Decline Situps: BW x 10, BW x 10
Dips: BW x 10
Hyperextensions: BW x 10

12-08-08
Flat Bench Press: 70 x 10, 90 x 10, 106 x 10, 122 x 8, 100 x 10
ATG Squats: 70 x 10, 70 x 10
Ez-Curl Bar: 20 x 12, 30 x 10, 50 x 10, 50 x 12
Decline Situps: BW x 10, BW x 10
Dips: BW x 10
Deadlifts: 70 x 10, 70 x 10
Pullups: BW x 4


I am probably going to lift tomorrow although I am really sore. I need to find a routine and start fresh.

Rubes11

find yourself a good routine and keep on working at it. from what i see it seems like your working to improve yourself.

5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs
bench 255x2 4/20
squat 405x1 4/20

Diablo1990

yes and for fighting, I love to fight..

I am probably just gonna do this for another week rest for a couple days and start a routine. I might do the one I use to do or a completely different one.

Rubes11

what kind of fighting MMA? i wrestle for my high school and plan on fighting at some point after college and stuff like that.

5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs
bench 255x2 4/20
squat 405x1 4/20

Diablo1990

Yea I enjoy MMA. I usually just street fight with friends or actually fights.

Diablo1990

12-12-08
Conventional Deadlifts: 120 x 8, 140 x 8, 170 x 8, 200 x 6, 200 x 8
ATG Back Squats: 70 x 10, 120 x 6, 120 x 6, 140 x 6, 120 x 6
Decline Situps: x12, x10, x10, x10
Pushups: BW x 10
Preacher Curls: 20 x 10, 30 x 10, 30 x 10, 30 x 10

Diablo1990

12-16-08
BB Flat Bench Press: 70 x 10, 100 x 8, 120 x 8, 120 x 6, 120 x 6, 150 x 2
Lat Pulldowns: 4th pin x 10, 4th pin x 10, 5th pin x 10
Pullups: BW x 4, BW x 3, BW x 3, BW + 20 x 1
Dips: BW x 10, BW x 10

Diablo1990

This is what I have been doing, I just added Military Press and Overhead Extensions into Day C. I am going to do this for awhile and do P/RR untill I stop gaining than add shock so my body doesn't know what to do!

Day (A)
Conventional Deadlifts : 6-8 x 5
ATG Back Squats : 6-8 x 5
Decline Situps : 8-10 x 3
Pushups : 10 x 1

Day (B)
BB Flat Bench Press : 6-8 x 5
Lat Pulldowns : 8-10 x 3
Pullups : Whatever x 3
Dips : 10 x 2

Day (C)
Front Squats : 6-8 x 3
BB Rows : 6-8 x 3
Military Press : 6-8 x 2
Standing Overhead Barbell Extensions : 6-8 x 2
Ez-Curl Bar : 8-10 x 2

Diablo1990

12-18-08
Barbell Front Squats: 70 x 8, 80 x 6, 100 x 6, 100 x 6, 100 x 6
DB Rows: 25 x 8, 35 x 8, 40 x
Military Press: 30 x 10, 40 x 10, 70 x 10
Standing Overhead Barbell Extensions: 20 x 8, 20 x 10, 26 x 8
Ez-Curl Bar: 30 x 10, 50 x 10, 50 x 10
Lying Leg Raises: BW x 10, BW x 10, BW x 10

Diablo1990

sick =/

Doublebase

smart.