Perseverance, Inc.

[-=FLEX=-]

So I am halfway through week 10 of my journey, and have decided to start my own workout journal.

After nearly 7 years away from the sport, I started training again on January 11th, and joined a "90 Day Challenge" on another forum, which believe it or not is a car forum. We all log in daily, and deduct points for skipped meals, workouts, and cheats. So Far I have not missed a workout, but skipped one meal and had two cheats, so I am at 97 points.

Someone here suggested I start a journal, and at first I dismissed the idea, but I think logging in daily will help me stay on track once the 90 day challenge ends, so here we go...

My basic workout is as follows, but I frequently change things up a bit:

Monday - Chest (Flat Bench Press, Incline DB Press, Incline Presses, Pec Deck

Tuesday - Back (Wide Grip T-Bar Rows, Seated Close Grip Rows, Wide Grip Pull-downs, Close Grip Pull-downs)

Wednesday - Legs (Squats, Hack slides or Leg Press, Leg Extensions, Leg Curls, Calves)

Thursday - Shoulders (Seated overhead presses, Seated DB presses, Lateral Raises, Front Raises, Rear Delts)

Friday - Arms (Close Grip Bench Press, Barbell Curls, Press-downs, Hammer or Cable Curls)

Saturday - Legs (Squats, Hack slides or Leg Press, Leg Extensions, Leg Curls, Calves)

Here are my starting pics (January 10, 2010):





And my progress pics after 9 weeks of training (March 13, 2010)





I think what I will do is back-track to this past Monday, and start reporting from there, and just for a point of reference I will also include my first week back since I've skipped over 9 weeks of progress by starting so late.

Comments and Constructive Criticism from other members are always welcome.

-=FLEX=-

[-=FLEX=-]

(Actual workout date: Monday, March 15, 2010)

Flat Bench Press:

135 x 12
185 x 12
205 x 8
225 x 6
245 x 3
265 x 1
275 x 1
245 x 2
225 x 3

I really put all I had into squeezing out that 275, so I uncharacteristically was not able to increase reps on my back-off sets. But I was happy about being able to bench 275 after only 9 weeks of training.

Incline DB Press:

60 x 10
70 x 6
75 x 5
75 x 5
75 x 7
75 x 6
75 x 6
75 x 6

Incline Hammer Strength Iso-Lateral Chest Press:

1 plate per side x 8 reps x 6 sets

Pec Deck:

155 x 12
170 x 12
185 x 10
185 x 12
185 x 12
185 x 12
185 x 12

Plate Loaded Bicep Curl (Preacher Style):

1 plate x 10
1 plate + 25 x 6
1 plate + 25 x 6
1 plate + 25 x 6
1 plate + 25 x 6
1 plate + 25 x 6
1 plate + 25 x 6
1 plate + 25 x 6
1 plate + 10 x 6
1 plate + 10 x 6
1 plate + 10 x 6
1 plate + 10 x 6

20 Minutes Cardio - Recumbent Bike

---------------------------

For comparison, here is Week 1, Day 1:

30 Minutes Cardio - Stationary Bike

Bench Press:

Bar x 10
95 x 10
135 x 6
155 x 4
175 x 2
185 x 2

Cybex Incline Chest Machine:

70 x 8
70 x 8
70 x 6
70 x 6

Pec Dec

90 x 12
90 x 12
90 x 12

Cybex Bicep Curl Machine

50 x 10
50 x 10
50 x 10

Dumbbell Bicep Curl:

20 x 6
20 x 8
20 x 6

Wow, I really was starting from scratch that first week. LOL

-=FLEX=-

[-=FLEX=-]

(Actual workout date: Tuesday, March 16, 2010)

T-Bar Rows:

Single Arm, Alternating, Med Grip
1 plate x 6
1 plate x 8
1 plate + 10 x 6
1 plate + 10 x 6
1 plate + 25 x 5
1 plate + 25 x 5
1 plate + 25 x 5
1 plate + 25 x 5

Traditional Dual Wide Grip

2 plates x 15
2 plates + 25 x 10
3 plates x 6
3 plates x 6
3 plates x 6
3 plates x 8
3 plates x 8
3 plates x 8

This was the first day I ever tried doing one-armed pulls on the T-Bar. It felt good.

Wide Grip Lat Pull-Downs (Behind Head):

120 x 15
135 x 12
150 x 10
165 x 6
165 x 6
180 x 5
180 x 6
180 x 6
180 x 6

Lisa and I were doing this together. I had planned on doing straight sets at 165, but she changed the pin for me and put it at 180, so I went with the flow.

Close Grip Pull-Downs (To Chest):

150 x 8
165 x 6
165 x 6
165 x 6
165 x 6
165 x 6
165 x 6

Hammer Strength Iso-Lateral Low Row:

2 plates per side x 8
2 plates per side x 8
2 plates per side x 10
2 plates per side x 10
2 plates + 10 per side x 8
2 plates + 10 per side x 10

My favorite exercise ever!

Shrugs (on back/deadlift machine):

1 plate per side x 10 reps x 6 sets

Plate Loaded Dip Machine:

2 plates per side x 8
2 plates per side x 8
2 plates per side x 12
2 plates per side x 12
2 plates per side x 12
2 plates per side x 12
2 plates per side x 12

I usually go heavier on these for lower reps, but decided to get some higher reps out yesterday.

---------------------------

For comparison, here is Week 1, Day 3: (I subsequently switch back and leg day)

30 Minutes Cardio - Stationary Bike

Seated Close Grip Cable Rows:

75 x 12
90 x 10
105 x 10
105 x 10
105 x 10
105 x 10

Wide Grip Lat Pull-Downs (To Chest):

60 x 10
75 x 10
90 x 10
105 x 8
105 x 8
90 x 10

Hammer Strength Hi-Row:

20 x 10
30 x 10
40 x 10
40 x 10
40 x 10

Tricep Press-Downs:

45 x 12
65 x 10
65 x 10
65 x 10
50 x 10

Nautilus Tricep Extension:

50 x 10
50 x 12
50 x 15
50 x 15
50 x 15

-=FLEX=-

[-=FLEX=-]

Squats:

135 x 10
225 x 6
275 x 5
315 x 2
335 x 1
275 x 5
275 x 3
275 x 3
275 x 3
275 x 3

Not my best Squat workout. I am working out late this week since I am on vacation, and we only have one squat rack and the gym is a lot busier than it is at 5:30am when I usually workout. So I asked a guy to work in, and he was nice enough to let me, but he really jumped up in weight quick, but was only doing "half-squats". I normally do a few more sets at more gradual weight increases before I get to 315. SO I wasn't ready for that weight, then on the way down I just lost momentum. Anyway...

Leg Press:

4 plates per side x 10
5 plates per side x 8
6 plates per side x 6
6 plates + 25 per side x 6
6 plates + 25 per side x 6
6 plates + 25 per side x 6
6 plates + 25 per side x 6
6 plates + 25 per side x 6
6 plates + 25 per side x 8
6 plates per side x 12

Leg Extension:

160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6

Leg Curl:

160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6

Standing Calf Raises:

220 x 10
220 x 10
220 x 10
220 x 10
220 x 10
220 x 10


---------------------------

For comparison, here is Week 1, Day 2: (I subsequently switch back and leg day)

Cardio - 30 minutes stationary bike

Squats:

Bar x 10
135 x 6
135 x 6
135 x 6
135 x 6
175 x 6

Cybex Seated Leg Press:

100 x 12
150 x 12
150 x 12

Leg Extensions:

85 x 8
85 x 8
85 x 8
85 x 8

Leg Curl:

65 x 10
65 x 10
65 x 10
65 x 10

Seated Calf Raises:

90 x 8
90 x 8
90 x 8
90 x 8
90 x 8

-=FLEX=-

[-=FLEX=-]

Well after being on vacation the last three days and sleeping in all the way until 6am we were back up at 4:30 and at the gym around 5:20. It wasn't too hard to get up, but I was feeling a little tired as we didn't sleep as much as we would have wanted the last few nights. Anyway, here is my update. I had a good workout anyway, but no time for cardio.

I am still not doing any free-weight presses, but the first machine with the rear handles pretty much emulates a behind the neck press and the second one with the handle out front, and the iso-lateral hinged set-up is pretty close in movement to a dumbbell press.

Icarian Shoulder Press Machine - Rear Handles

60 x 15
80 x 10
100 x 10
120 x 10
140 x 8
160 x 8
180 x 6
200 x 5 (Entire Stack )
200 x 5
200 x 5
170 x 8
170 x 8
170 x 8

Body Masters Plate Loaded Shoulder Press - Front Handles

(Plate Weight Only)

Both Shoulders Simultaneously
45 per side x 12
70 per side x 8
80 per side x 8
90 per side x 6
90 per side x 6
90 per side x 6

Single Shoulder Alternating
100 per side x 6
100 per side x 6
100 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6

Both Shoulders Simultaneously
45 per side x 12

Front Cable Raises
(No weights on stack - plates are numbered sequentially)

3 plates x 8
3 plates x 10
3 plates x 10
3 plates x 10
3 plates x 12
3 plates x 12

Lateral Raises (Atlantis Machine)

60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

Rear Delt (Reverse Pec Deck)

115 x 12
130 x 12
145 x 10
145 x 10
145 x 10
145 x 10

-------------------------
For comparison, here is Week 1, Day 4

Cardio - 35 Mintues Stationary Bike

Cybex Shoulder Press machine

50 x 10
50 x 10
70 x 6
70 x 6
60 x 8

Dumbbell Front Raises

15 x 6
10 x 10
10 x 10
10 x 10
10 x 10

Lateral Raises (LifeFitness machine)

50 x 8
50 x 8
50 x 8
50 x 8
50 x 8

Rear Delt (Reverse Pec Deck)

55 x 15
75 x 12
75 x 12
75 x 12
75 x 12

Upright Rows (Cable)

30 x 12
45 x 10
45 x 10
45 x 10
45 x 10

-=FLEX=-

[-=FLEX=-]

Close Grip Bench Press

Bar x 20
135 x 12
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6
205 x 4

Standing Bicep Curl (EZ - Medium Grip)

60 x 10
70 x 10
80 x 8
90 x 8
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6

Atlantis Plate-Loaded Tricep Extensions

Plate Weight Only

45 x 20
90 x 15
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
115 x 15

Cable Crossover Curls

(No weights on machine; plates are numbered sequentially)

3 plates x 20
4 plates x 15
5 plates x 12
5 plates x 12
5 plates x 12
5 plates x 12
6 plates x 6
6 plates x 8

-------------------------
For comparison purposes, here is Week 3, Day 5
(I didn't start doing a separate arm workout until then)

40 Minutes Cardio - Stationary Bike

Close Grip Bench Press

Bar x 12
95 x 10
115 x 10
135 x 8
135 x 8
135 x 6
135 x 7
135 x 6

Standing Bicep Curl (EZ - Medium Grip)

40 x 10
50 x 8
50 x 8
50 x 8
50 x 8
50 x 8
50 x 8


Atlantis Plate-Loaded Tricep Extensions

Plate Weight Only

60 x 15
90 x 12
105 x 10
120 x 8
120 x 8
120 x 8
120 x 8

[-=FLEX=-]

Despite not doing much cardio for the last 3 weeks, I am continuing to burn off this beer belly bit by bit.

Weighed in at 250.5 yesterday after my workout on the balance scale.

Weighed in at 250.0 today after my workout on the balance scale.

My target weight is 235 with less than 20% body fat.

I will wait to update my weight stats on this site until I get a solid week or so hovering around that weight, because I have seen it bounce back up occassionally.

Overall my strength is up across the board, and I am starting to see good muscle development.

The crazy newbie gains are tapering off, but that's OK. Maybe my joints can catch up and stop screaming at me. I'm also focusing on form and doing proper warmup sets more than I ever have before.

Expecting continued progess...

-=FLEX=-

[Marius_Ursus]

Damn, that's some serious volume you're working with.

Good job on those strength gains.

[-=FLEX=-]

Damn, that's some serious volume you're working with.

Good job on those strength gains.

Thanks brother. I've come a long way in these 10 weeks.

My fiirst week back I felt like such a goof being so big and using such light weights.

But the perseverance is paying off...

-=FLEX=-

[2nd_chance]

Welcome to the journals Flex. There's a lot of serious lifters who journal over here. We try to support and encourage one another. I'll sub along for the ride bro. Let's roll.

Subb'd

[-=FLEX=-]

Welcome to the journals Flex. There's a lot of serious lifters who journal over here. We try to support and encourage one another. I'll sub along for the ride bro. Let's roll.

Subb'd

Thanks for the welcome. I'm rollin'...

-=FLEX=-

[Whatanejit]

Hi Flex and Lisa!

Pics show a huge difference... you look much leaner in the second pic but wider at the chest and shoulders.

Could be the camera - could be the muscle but when you get to 23 you should look ripped!

Subb'd in too...

Oh, don't forget that Lisa's recipes and food pics are a must...

[Gjudas]

I'm in, great progress so far man keep it up!

[-=FLEX=-]

Pics show a huge difference... you look much leaner in the second pic but wider at the chest and shoulders.

I'm in, great progress so far man keep it up!

Thanks!

-=FLEX=-

[2nd_chance]

Squats:

135 x 10
225 x 6
275 x 5
315 x 2
335 x 1
275 x 5
275 x 3
275 x 3
275 x 3
275 x 3

Good skwatin bro. You've come a long way in a short time. You may need to have ron goon measure your depth though

[hookrunner]

Great progress in a short amount of time, keep it up..

[-=FLEX=-]

Good skwatin bro. You've come a long way in a short time. You may need to have ron goon measure your depth though

LMAO. Thanks.

Legs tomorrow. Can't wait!

I'm going to start doing SLDLs again tomorrow, too.

Great progress in a short amount of time, keep it up..

Thanks brother.

-=FLEX=-

[Gjudas]

I'm going to start doing SLDLs again tomorrow, too.

Good deal, that's a great exercise.

[-=FLEX=-]

My Dad lives in Raleigh, NC. He called Thursday night to say he'd be in town on business and could he stay with us Friday night. No problem. I was glad to see him.

Well a couple neighbors showed up last night and the beer started flowing and the tunes got louder and louder. Next thing I knew it was 4:00am and I realize not only is it leg day in the morning, but also my return to doing SLDLs.

Well...I'm not one to shirk. So I'm off to the gym. Got a cup of coffee and a protein bar in my belly, an ice cold bottle of G2, my brand new wrist straps in hand, and of course my trusty journal.

Stay tuned...

-=FLEX=-

[-=FLEX=-]

Didn't quite do my regular Saturday mega-workout, but it wasn't bad. Got into the SLDLs again, and it went reasonably well. I think I pinched a nerve in my hand with my wrists straps though; got a weird tingling sensation at the base of my thumb.

Also didn't do squats because there was a line-up for the one and only squat rack in the gym, so I did the SLDLs first, and there was just no way I could do squats after them, so I went straight to the leg press. Big increases over last week there.

Funny though; when I hit the leg curl machine I had 3 false starts, then had to back off one plate from Wednesday's weight. I guess those SLDLs took a lot more out of me than I thought.

Anyway, enough of the postmortem...here's the results:

Straight Leg Dead-Lifts:

Bar x 12
95 x 10
135 x 6
135 x 6
185 x 6
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6

Leg Press:
(Plate Weight Only)

360 x 10
450 x 10
540 x 10
590 x 8
630 x 6
630 x 6
630 x 6
680 x 6 <---New Max Weight
680 x 6
680 x 6
540 x 15 <---New Max Reps with 6 plates

Leg Extensions:

175 x 8
175 x 8
175 x 8
175 x 8
175 x 8

Leg Curls:

140 x 6
140 x 6
140 x 6
140 x 6
140 x 6

Standing Calf Raises:

220 x 10
220 x 10
220 x 10
220 x 10
220 x 10
220 x 10

-=FLEX=-

[Gjudas]

Leg Press:
(Plate Weight Only)

360 x 10
450 x 10
540 x 10
590 x 8
630 x 6
630 x 6
630 x 6
680 x 6 <---New Max Weight
680 x 6
680 x 6
540 x 15 <---New Max Reps with 6 plates

Good job on the PR's! Pushing some big weight!

[-=FLEX=-]

Good job on the PR's! Pushing some big weight!

Thanks.

-=FLEX=-

[2nd_chance]

35+ sets on leg day is a lot of volume! How much time between your sets?

Great job working around the squat rack jam.

Are you still on the same program that you started with or have you changed it?

[-=FLEX=-]

35+ sets on leg day is a lot of volume! How much time between your sets?

I usually do more than that, actually. I think we were in the gym for about 90 minutes or so. I rested quite a bit today between sets. More than usual.

Looks like I averaged about 2 minutes between sets, but that seems like a lot to me.

Although I really was winded during the SLDLs.

Great job working around the squat rack jam.

I train at 5:15am M-F so Saturday is the only day I have to contend with waiting, and I did squats Wednesday so I wasn't too worried about not getting them in today.

Are you still on the same program that you started with or have you changed it?

It is constantly evolving. Hence me starting in with the SLDLs today.

I'm only just finishing my 10th week so there have been a lot of changes since I started.

I firmly believe in shocking the muscles by changing things up frequently.

-=FLEX=-

[K26]

Holy crap, you blew up big fast! Awesome job. Keep it up man.

[-=FLEX=-]

Holy crap, you blew up big fast! Awesome job. Keep it up man.

Thanks brother. I've been working damn hard.

I'm an "all-or-nothing" kinda guy, and after slacking for the past 7 years, I'm giving it my all.

My original goal was to get to where I was in 2003 when I dropped out of the sport.

But after talking to Lisa tonight, I am thinking I can be better than I was at my peak in 1994.

New goal set..............

-=FLEX=-

[IronCharles]

Nice progress, man! That muscle memory is a wonderful thing!

Looks like you had some serious size in the past, you've got some experience showing in your muscle density. Will be cool to see you back in shape and pushing it farther than before!

[-=FLEX=-]

Nice progress, man! That muscle memory is a wonderful thing!

Looks like you had some serious size in the past, you've got some experience showing in your muscle density. Will be cool to see you back in shape and pushing it farther than before!

Thank you.

I honestly wasn't expecting this kind of progress, muscle memory notwithstanding, but I'm obviously not complaining.

And yes, pushing it further than before is the new goal...

-=FLEX=-

[-=FLEX=-]

I'm picking up my kids later and bringing them over for a nice big brunch. My Dad is in town so he's going to drop by too.

Then later I am going to hook up with some of my car forum buddies at the coffee shop so we can all stand around and admire each other's rides.

Then tonight: no kids, steaks for dinner, and a nice movie on the couch with my Lisa.

How's that for a perfect Sunday?

-=FLEX=-

[-=FLEX=-]

Busy day yesterday, and I didn't get to bed until 11:20pm, with the alarm set at 4:30am.

Not good.

Then to make matters worse I kept waking up throught the night.

So it was a tough workout this morning. I really had to dig deep. Didn't do quite as well as I had hoped, but I did make some progress in a few areas.

The devil is in the details:

Flat Bench Press:

135 x 12
185 x 12
205 x 10 <---New max reps
225 x 7 <---New max reps
245 x 3
245 x 3
245 x 3
245 x 3
225 x 5
205 x 6

Incline DB Press:

60 x 10
70 x 6
75 x 5
75 x 5
75 x 6
75 x 6
75 x 5
75 x 5

Incline Hammer Strength Iso-Lateral Chest Press:

(Plate weight only)

60 per side x 6
60 per side x 6
60 per side x 8
60 per side x 8
60 per side x 6
60 per side x 6

Pec Deck:

165 x 12
185 x 12
185 x 10
195 x 10 <--- New max Weight
195 x 9
195 x 8
195 x 8
195 x 8
195 x 8

Plate Loaded Bicep Curl (Preacher Style):

(Plate weight only)

Wide Grip
45 x 10
45 x 10
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6

Hammer Grip
55 x 8
55 x 8
55 x 8
55 x 8

No cardio today...

Tipped the scale at 252.5 after my workout.

-=FLEX=-