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Day 1 Gym

Chest

Bench Press x 4 sets
Incline Bench Press x 4
Decline Hammer x 4

Tri's

Close grip bench Press x 3
Skull Crushers x 3
Rope Pulldowns x 3

Thats it. Started a BB type routine. I did like my full body routine and when I eased up on the cardio, I did see some thickness coming in. The workouts were just starting to get a little out of hand. They were coming in close to 1hr and 30min or more. Being that I train before work, it was just to much.

So I started on a BB type routine. I didnt bother writing the weights down, I just wanted to sorta set up a baseline..it's been ages since I've done some of these exercises. I'm planning on 3 exercises per bodypart. When posible I want to do 2 free wieghts 1 machine. Although for back it will be 1 free and 2 machines..but the dumbells only go up to 110lbs so it wont work.

Also legs will not include squats. Everytime I've tried to work them in, It starts out fine for a bit...then i tweek my knee and can't workout legs at all. So for legs It will probably be Leg press, squat machine thing(or hack...but I hate doing hacks squats) and leg extensions.

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Gym Day

Back

Barbell rows
5 sets x 200

Low Pully rows
4 x 265

Wide grip pull downs
5 x 220

Bi's

Machine curls
3 x 125

Barbell drag curls
3 x 105

Seated D.B. Curls
3 x 55's

Abs

Looking Big, Joker !

Thanks Talo,


Gym Day

Shoulders

Hammer Shoulder Press
4 sets

Upright Barbell Rows
4 sets

d.B. Side laterals
4 sets

Traps

D.B. Shrugs
3 sets

Barbell Shrugs
4 sets


Added 4 sets of rack pulls, I havent done these in a while. I was happy to be able to get 405 for 7,6,6,5 reps. I'm not sure if I'll keep them in my work out. So that's pretty much my split. Tommorow I hit chest again, then off for 2 days, then start with back. So whatever bodypart I workout on Monday gets hit 2 x's that week.

Wow , that's a big load for the shoulders. I would never be able to get away with that. Your a beast !

Trust me, I have right shoulder issues. Lets see if I can explain this. Imagine walking through a doorway, and the door is opened toward you. If I were to just walk past the door, then reach back to grap an edge to pull it closed behind me....that would be enough to set off an old injury....thats one reason you wont see me doing much d.b. work for my chest.


Gym Day

Chest

Flat Bench
1 x 7 x 265
4 x 4-6 x 275

Incline Bench
4 x 7-8 x 205

Hammer Decline
4 x 7-8 x 360

Tri's

Close grip Bench
3 x ???? forgot


Skull Crushers
3 x 8-10 x 95

Rope Pull Downs
3 x 12-15 x 200

I'm going to sorta take it a little easy, since I have compleatly changed my routine from a 3-4 day fullbody, 90% machines to my split and mostly free weights. BTW I'm one sore mofo right now.

On a side note I must say I love my insurance, I just got my 3 month supply of andro gel (8 pump bottles) for 10 bucks!!! I know alot of peeps don't like the gel, but it keeps my test at a constant 800ng range

Gym Day

Back

Barbell Rows
5 x 7-9 x 205

Low pully rows
5 x 7-9 x 270

Wide grip pulldown
5 x 8-10 x 220

Bi's

Barbell Drag Curls
4 x 10-12 x 115

Machine curls
4 x 8-10 x 120

D.B.Curls
4 x 7-9 x 50's

Cardio
25min on treadmill
15 min paying basketball

Started at my new job(same company differant location, better union contract) So I started at a new gym today, only 5 min from work.

Gym Day

Quads

Leg Press
6 x 11-14 x 18 plates

Leg squat machine (new,seems really close to actual squats)
4 x 12-13 x 270

Leg Extensions
4 x 12-15 x 275

Hams

Standing leg Curls
5 x 7-10 x 90


Treadmill
15 min
Basketball
10 min

started at a new gym. The leg press machine looks the same as my other one, but somehow had no problems with 18 plates instead of 16. And I know for sure that I didnt just suddenly get stronger

Gym day

Shoulders

Seated military press
5 x 145

Machine shoulder press
4 x 10-12 x 90

D.B. side laterals
4 x 12 x 30's

Traps

Hammer shrug thing
4 x 8-10 x 430

Barbell shrugs
4 x 10-12 x 390

Cardio 15 =min threadmill

lol good shit joker. since you makin all the dough now can i borrow 2 dollars