Day 1 back in the game. 3/3/2011
[B]BACK[/B]
[B]Seated rows[/B]
10x100
8x140
8x160
7x180
[B]Vbar lat pulldowns[/B]
10x120
8x150
8x180
8x210
[B]Laying bent over rows[/B]
10x45
8x90
8x115
8x115
[B]Pull ups[/B]
6
6
[B]Conclusion:[/B]
I had a decent workout although I felt a little rushed. The workout lasted only about 45 or 50 minutes but by the time I got to pullups my body was drained. I remember being in highschool and being able to do 20 pullups without feeling tired, now I strain to do 10. I started going through pictures on bodyspace and saw some of myself when I was 16 and on one hand it depressed me because I'm almost the same size now as I was then. I'm bigger now but I was much more cut back then. But I will use that as motivation and help me strive forward to meet my goals. I can see y abs coming back and I'm aimming to have a four pack by the end of March. I have to attribute a lot of my weight loss thus far to giving up the drink, in two weeks I'm down nearly 6 - 7 lbs.
[B][size=+2]Stay motivated people. Keep your eye on the prize and never look away. The world is yours for the taking, it's up to you... You determine where you go.[/size][/B]
March 8, 2011 - tris and shoulders
[B]Arnold DB press[/B]
10x45s
8x55s
8x55s
[B]
Smith shoulder press[/B]
10x95
8x135
8x155
8x175
[B]Side cable lateral raises[/B]
8x30
8x40
8x40
4x50 drop to 8x20 (10second hold on 8th rep)
[B]Dips[/B]
12
25
12
20
[B]Tricep Cable Extenions[/B]
10x40
8x50
8x50
6x60
[size=3][B]Daily Rating:[/B][/size]
[B]Focus:[/B]
[1-2-3-4-5-6-7-[b][8][/b]-9-10]
8
[B]Determination:[/B]
[1-2-3-4-5-6-7-8-[b][9][/b]-10]
9
[b]Pump:[/b]
[1-2-3-4-5-6[b][-][/b]7-8-9-10]
6.5
[b]Rep/Weight Increase:[/b]
[5-4-3-2-1-[b][0][/b]-1-2-3-4-5]
0
*Note: Those numbers to the left of "0" are negative. This is an average ratio not an exact number for weight or reps.*
[b]Weight Decrease:[/b]
Since Last Weigh In = [b][color=red][ ][/color][/b]
Total = [b][color=blue][ ][/color][/b]
[b][color=red][-2lb][/color][/b]lbs
[b][color=blue][-7lb][/color][/b]lbs
[b]Recovery:[/b]
[5-4-3-2-1-0-1-2-[b][3][/b]-4-5]
3
[B]Conclusion[/B]
Good workout today. I was sweating bullets today and was pushing myself hard, especially towards the end with tris. Tomorrow will be an off day to give me some time to recover and then I will be hitting back on Thursday and legs on Saturday. I haven't had a day off from work in two weeks but this Saturday I will. I plan on cooking a bunch of meals and getting a lot of my business work done. I will begin to start sprucing this log up a little and get back to how I used to run my logs. Any questions, concerns, recommendations etc. please feel free to share.
Thanks,
BigNorg