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Wolf-Baron 08-31-2012 02:34 AM

muscle memory training Journal
I lost all my size.

Went from 215 to 150. Got up to 207lbs in March 2012, stopped going to the gym and now i'm 183lbs.

it's time to complete this case study on muscle memory.

From this:




August : 183lbs

Wolf-Baron 08-31-2012 02:36 AM

Chest and Triceps
"Starting point"
Date: 8/29/2012
Rear Delt Machine (warm up): 45x8, 45x8, 45x8
Incline Machine Bench: 75x10, 110x8, 75x10, 110x8
Vertical Machine Bench: 110x10, 110x10, 110x10

Bent Knee Raises: Bwx8, Bwx8
Arm Extension Machine: 45x8, 45x8, 45x8

-Did this workout yesterday-Getting my body used to the weights without going to extreme so I won't tear or pull anything.
-I can feel the blood rushing to my chest and triceps and the DOMS is attacking me well. Lovely

Wolf-Baron 08-31-2012 02:37 AM


"Dream big and be big"


Date: 8/30/2012

Barbell Squat: 65x8, 145x8, 165x8, 145x8
Single Leg Extension: 70x8, 70x8, 70x8

Bent Knee Raises: Bwx8, Bwx8

-Got my legs toasted
-Felt like throwing up after the workout...and that's a good thing

Wolf-Baron 08-31-2012 12:22 PM

Back, Biceps, Forearms and Calves

"Way too many take Bodybuilding as a Hobby"

Date: 8/31/2012

Lat Pull Down: 75x8, 110x8, 160x8, 110x8
Cable Straight Bar Curls: 60x10, 60x8, 60x10
DB Curls: 25x8, 20x8, 20x10

DB Hammer Curls: 25x8, 20x8, 20x10
EZ Bar reverse Curl: 40x8, 35x8, 35x8

Cybex Seated Calf Machine: 65x8, 65x8, 65x8, 55x8

-I noticed that the DOMS from my legs is pretty painful when i woke up this morning, good sign that i work them out yesterday.
-My chest is still sore from the other day as well
-I wanted to do more back exercises but I couldn't wait for a machine because I would've lost my mojo so I supersetted the DB Curls with the Hammer Curls and it made me fatigue pretty quickly lol awesome.

Wolf-Baron 09-01-2012 12:49 PM

Taking a rest this weekend. Body is sore all over, i was surprised at my biceps being sore from that workout lol

Wolf-Baron 09-01-2012 08:53 PM

Monday: Chest and Triceps
Tuesday: Back and Biceps
Wednesday: Shoulders and Traps
Thursday: Legs
Friday: Upperbody

Wolf-Baron 09-03-2012 02:21 PM

Chest and Triceps

"Time Waits for No Man"

Date: 9/3/2012

Incline Bench Press: 45x8, 145x8, 165x5, 145x5; 95x8
DB Bench Press: 55x8, 60x5, 50x8; 50x5
Pec Deck: 60x8, 110x8, 90x8

Arm Extension Machine: 50x8, 50x8, 50x10
Single DB Extension: 25x8, 25x8, 25x7

-First time BB and DB benching in a long time, 165 felt pretty heavy but I didn't feel any mind and muscle connection on the lift; it felt like i was pressing the weight just to get the numbers up. Naw i'm not doing that anymore so i lowered the weight and kept the groove going.

Wolf-Baron 09-03-2012 04:49 PM

9/3/2012 Bodystats
legs: 24
calves: 15.4
arms 15.5
chest 38
forearms 13
shoulders 48.9

Wolf-Baron 09-04-2012 12:15 PM

Back, Biceps and Forearms

"Serious Business."

Date: 9/4/2012

Deadlifts: 145x5, 225x5, 315x5, 335x3; 315x3; 225x5
Pendlay Row: 135x8, 135x8, 135x8
DB Row: 50x8, 50x8, 50x8

DB Curl: 25x8, 30x8, 30x8, 15x8
Hammer Curl: 25x8, 25x8, 25x7

-Got the perfect amount of sets in, most of them were "dropssets" after the 3rd set to get the mind + body connection stronger by using a lighter weight.
-Deadlifts made me nauseous lol i think i lost a couple pounds just by sweating.

Wolf-Baron 09-05-2012 12:18 PM

Shoulder and Traps

"Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great."

Date: 9/5/2012

Seated BB Press: 45x8, 95x8, 145x5, 95x8, 115x8
DB Front Raises: 25x8, 25x8, 25x8
Seated DB Lateral Raise: 15x8, 15x8, 15x8

DB Shrug: 55x8, 50x8, 50x8, 45x8
Reverse Fly machine: 60x8, 60x8, 60x8

-Traps are sore from deadlifts yesterday

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