Fade huh......work's out?

[Fade]

01-18-04
Chest and back

Chest

Flat bench:
225x3
225x3
225x3
225x5
225x5

Decline Hammer machine:
270x12
5 sec rest
270x8
270x7
270x5


Back

Ran out of time.

Close grip pull ups:
BWx12
BWx9
BWx9
BWx9
BWx5

 

[Fade]

01-19-04
Hams and delts

Hams

Stiff leg deadlifts:
225x10
225x11
245x5
245x6
245x6

Laying leg curls:
150x10
160x12
180x10
200x4

Single leg laying leg curls:
80x7
50x10

Single leg seated leg curls:
75x12
90x12
150x10


Delts

Over head DB press:
55x12
40x8

Standing military press:
135x6
135x4

Drop set side laterals:
40x12, 25x12, 15x10
35x5, 20x10, 15x10

 

[Fade]

I'm on a workout roll

 

[butterfly]

You so strong and sexy

 

[P-funk]

Originally posted by butterfly
You so strong and sexy

how cute

 

[Fade]

I know huh?

 

[Fade]

01-20-04
Arms

Triceps

Skull crushers:
140x8
140x6
140x3, 3sec neg on last rep
120x10

Push downs:
95x10
100x7
110x5
110x4

Dips on a free weight pivot machine (my dip station was removed for repair):
270x10
270x10
270x5


Biceps

BB curls:
11ox10
110x8
110x8
110x5, 2sec neg on last rep

Incline DB curls:
35x8
35x7
35x6

Drop set DB hammer curls:
65x6, 55x6

 

[naturaltan]

3 days in a row

 

[P-funk]

damn fade, I must say, for being out of the game for so long you really have some great strength. keep up the good work brother.

 

[Fade]

And on the fourth day he rested

 

[Fade]

Originally posted by P-funk
damn fade, I must say, for being out of the game for so long you really have some great strength. keep up the good work brother.

Thank God....I'd be so frickin depressed if everything went away during my layoff.

 

[Triple Threat]

Originally posted by Fade
And on the fourth day he rested

Nothing wrong with rest every once in a while. Personally, I prefer not to workout more than 2 consecutive days.

 

[naturaltan]

Originally posted by CaptainDeadlift
Nothing wrong with rest every once in a while. Personally, I prefer not to workout more than 2 consecutive days.

I do a 2 on, one off, 3 on, one schedule.

 

[Fade]

I've always done well with high volume so I'm going back to that style of workouts.

 

[Fade]

Originally posted by P-funk
damn fade, I must say, for being out of the game for so long you really have some great strength. keep up the good work brother.

My chest strength still sux. I know it always will so I just have to get over the ego thing with it and just accept it.

I'll just have to make it up with all the other muscle groups.

I'll get back to my 315lb bentover rows and 500lb squats....that should make me feel better.

 

[naturaltan]

better pic it up little guy ... you don't want little ole me surpassing your numbers.

nt scribbles in his notepad ... I wonder if Fade will believe any of that ...

 

[Fade]

I did for a minute....not.

 

[naturaltan]

Originally posted by Fade
I did for a minute....not.

oh ... it's on ... consider it broughten ...

 

[Fade]

I worked out yesterday and todayjust haven't posted the workout yet...so bla

 

[atherjen]

Originally posted by Fade
I worked out yesterday and todayjust haven't posted the workout yet...so bla

hey now wheres the spirit!

 

[Fade]

Ok atherjen, here it be....my happy, whoot whoot, workouts

01-26-04
Quads and calves

Quads

Squats:
315x11
315x11
405x5
405x6
405x7

Leg extentions:
260(stack)x20
260x20
260x10 burnt


Calves

Donkey raises: I place 45lb plates on to this machine to up the weight. That why the weird numbers.
400(stack)x20
400+45lbsx12
400+90lbsx12
400+135lbsx10
400+135lbsx12
400+135lbsx14

Lead sled:
200x20
225x15
225x15

 

[Fade]

01-27-04
Chest and back


Chest

Flat DB bench:
80x11
95x6
95x2
80x4
80x3

Decline Hammer Strength Machine:
270x10
270x8

Incline BB press:
115x12
135x10
155x5
155x4


Back

Deadlifts:
315x6
365x3
365x2

Bent over rows:
225x7
225x8
225x7

Pullups:
BWx9
BWx6
BWx5

Front pulldowns:
170x4
172x6
150x8

 

[Fade]

01-28-04
Hams and delts


Hams

My lower back was on fire from these. Mondays squats and Tuesdays deadlifts made for a lactic acid buildup from hell.

Stiff leg DL:
225x8
225x8
225x5
225x10

Laying leg curls:
160x12
170x9
150x5 1.25 rep
150x8

Single leg laying leg curls:
50x11
50x10

Back to regular laying leg curls:
150x5

Single leg seated leg curls:
90x10
105x6
105x5
75x11


Delts

Military press:
135x10
135x9
135x9
135x6
95x15

Drop set side laterals:
40x13, 25x10, 15x10
40x7, 25x10, 15x9

Bentover side laterals:
30x10
30x10
30x9

 

[oaktownboy]

it must feel great to be back in the gym again

 

[Fade]

Hell yeah it does

It may even become a habit again

 

[Fade]

01-30-04
Arms


Triceps

Close grip bench:
185x10
185x8
185x8
135x14

Dips on a free weight pivot machine:
274x12
364x3
364x7
364x6

Pushdowns:
95x10
110x6
110x4
90x10


Biceps

BB curls:
110x10
110x6
110x5
110x4

Incline DB curls:
30x8
30x9
25x10

Preacher curls:
110x10
110x10

 

[atherjen]

now there are some GREAT workouts!!
whats a free weight pivot machine??

 

[Fade]

Thanks jen


This is it. When there is no weight there is only 4lbs of resistance so it's pretty well balanced. They took my regular dip station away. So my dip belt is kinda worthless right now.

 

[atherjen]

thats one weirdo looking machine... hmmmm never seen one before... Im trying to imagine how it works

 

[Fade]

Look at the pic again.


The large circle is where the plates go. The small circle is the pivot point.