Divine Hester...Getting back into it

[*DH*]

About Me: My name is Dwayne. Girls wipe their cum on my face and then lick it off.

Height: 5' 9"
Weight: 160 lbs.
Bodyfat %: 17%

Note: Currently recovering from a broken foot injury, so I won't be doing any workouts that put weight on the foot.

Routine: 2 on - 1 off

Chest/Biceps A
Barbell Incline Press (Straight Set 4-6)
Dumbbell Flat Bench (Rest Pause 11-15)
Machine Pec Dec (WM)
Standing Barbell Curls (SS 4-6)
EZ Bar Preacher Curls (RP 11-20)
Machine Curls (WM)

Back
Hammer Strength Rows (SS 4-6)
Hammer Strength High Rows (SS 8-10)
Chin Ups (RP 11-15)
Machine Pulldowns (SS 8-12)
One Arm Dumbbell Row (WM)

Off/Cardio

Shoulders/Triceps A
Hammer Strength Shoulder Press (SS 4-6)
Seated Dumbbell Press (RP 11-15)
Lateral Raise (WM)
Tri Ext. (SS 6-8)
Tricep Pulldowns (RP 11-25)
Tricep Machine (WM)

Legs (Getting the strength back into my quads/hams)
Leg Ext. (RP/WM)
Leg Curls (RP/WM)
Elliptical Machine

Off-Cardio

Chest/Biceps B
HS Flat Bench (SS 4-6)
HS Decline Press (RP 11-15)
DB Flyes (WM)
Alternating DB Curls (SS 4-6)
Concentration Curls (RP 11-15)
Machine Curls (WM)

Back
Same as above

Off- cardio

Shoulders/Triceps B
Seated Overhead Press (SS 4-6)
Smith Machine Overhead Press (RP 11-15)
Rear Delt Raises (WM)
Tri Pulldown (SS)
French Press (RP)
Tri Machine (WM)

Legs
Same as above

Off-Cardio

Repeat


The reason I have an A/B workout for Chest/Bi and Shoulder/Tri and not Back, is because the other back workouts require me to put weight on the foot. Once the doc gives me the OK to start putting weight on it, I will adjust this routine. As for now, I'm working to get back into this, and help bring the strength back in my legs.

Diet:

Pretty simple
-2 grams of protein/lb
-green tea
-carb cut-offs after 6pm
-eating a meal with either protein&carbs or protein&fats. Never mixing carbs/Fats together

[EC_Muscle]

1st man, subbed...good luck recovering from the injury!

[*DH*]

Thanks bro. I've been walking on it a lot lately, so now it's just a matter of what the results say on the CT Scan. If all turns out well, I'll slowly begin jogging, and get back into weight training, as the ankles get stronger.

[*DH*]

Today- Chest/Biceps A
Barbell Incline Press 135 lbs x 6 reps
Dumbbell Flat Bench 45 lbs (each arm) x 10/5/4 = 19 reps total Rest-pause
Machine Pec Dec 135 lbs. x 18
Standing Barbell Curls 70 lbs. x 7
EZ Bar Preacher Curls 65 lbs. x 7/4/3 = 14 reps total R-P
Pinwheel Curls 35 lbs. x 25

[*DH*]

Worked out legs last night. Decided that I'd let my biceps get some rest, since I worked them out two days ago.

Today, I did some walking, early in the morning, for about 30 minutes. Helped me a lot, food wise, since it made me hungrier.

Also, I weighed myself this morning, and I'm actually down to 150

**** injuries.

[Wintermule]

Dwayne so smexy.

[*DH*]

HS Shoulder Press- 70 Lbs on each side x 5
DB Shoulder Press- 35 lbs x 17 R-P
DB Lateral Raises- 22.5 x 25 W-M
Tricep Ext- 50 lbs. x 6
Tricep Pulldown- 33.5 lbs. x 18 R-P
Tricep Ext Machine- 25 lbs. x 30 W-M

Shoulder Stretch
Tricep Stretch

[*DH*]

My back work out sucked. Didn't really do much that day.

Today was Chest/Biceps B, and it was great

HS Flat Bench- 80 lbs/each side x 6
HS Decline Bench- 70 lbs/each side x 21 rest-paused
DB Flyes- 30 lbs each hand x 30 reps (WM)
Alternating DB Curls- 45 lbs x 6
EZ Bar Curls- 50 lbs x 20 rest-paused
Preacher Curls- 45 lbs. x 30 reps (WM)
Ab work

5 minute eliptical

[*DH*]

Shoulders/Triceps

Overhead Press- 95 x 8 (s/s)
Smith Machine Overhead Press- 35 lbs/each side x 21 (r/p)
Lateral Raise- 22.5 lbs. x 31 (w/m)
EZ Bar Skulls- 70 lbs x 4
CGBP- 70 lbs x 20 (r/p)
Tricep Machine- 60 lbs x 40 (w/m)

[*DH*]

Chest/Biceps A
Barbell Incline Press 135 lbs x 6 reps (fu.ck!)
Dumbbell Flat Bench 50 lbs (each arm) x 10/4/3 = 17 reps total Rest-pause (score!)
Machine Pec Dec 145 lbs. x 16
Standing Barbell Curls 80 lbs. x 6 (score again!)
EZ Bar Preacher Curls 75 lbs. x 6/4/3 = 13 reps total R-P (another score!)
Pinwheel Curls 40 lbs. x 20

[Headstrong33]

Keep working hard

[*DH*]

I'm not going to log leg day until I'm fully healed. I recently did some hack squats and calf raises though, so I'm seeing improvement.


Today I worked out at home:

Shoulders/triceps:
BB overhead press: 105 lbs x 5 (S/S)
DB overhead press: 40 lbs x 14 (R/P)
Lateral Raises: 25 lbs x 15 (W/M)
French Press: 25 lbs x 5 (S/S)
Tricep Pulldown: 40 lbs x 26 (R/P)
Tricep Kickback: 10 lbs x 30 (W/M) I was burned out at this time. Tried going heavier, but the machine sucked, and couldn't pull the weight.

Overall, good workout. Increased weights in all lifts, but the diet sucked. Bit too many carbs, fried chicken.