I recently got back into the habit of writing down my workouts, so I thought I would take it a step further and post my workouts plus my supps. I'm hoping this will help me get more focused on the total package and not just training.
A little background, I'm 37, been working out over 20 years and love to train. Problem was, as long as I got my protein in, I didnt pay much attention to where it was coming from. I was 317 at my heaviest and although I carried it well, my bf% was high so I got myself in gear, focused more on nutrition and in about three months dropped to 255. I noticed I was losing to much muscle along with the fat so changed up my diet and training and now I'm at 265. I've been doing a real slow recomp but it seems to be working.
As with anyone who has been in the game a long time I've had a nice list of injuries: ruptured a disk about 10 years ago, which still bothers me at times, left rotator cuff, right pec tendon, right bicep, both elbows and occasionally knees.
Started the about four days ago. I've done two workouts since I've started. I'm gonna list my last two workouts that I did at the beginning of the month. (had a death in family, then took some time off) Then I'll list the two I did recently and continue from there.
Taking 8 a day plus the two doses of as directed. Also using Asgt as my preworkout and . Other supps include Animal pack plus some casein.
My workouts vary but its usually every other day. Right now I do them so that I hit bodyparts every four days. I usually have a heavy style day then the next one will be lighter style. I usually use some type of machine at first then finish with free weights. Cuts back on injuries plus then I don't have to ask for a spot as people avoid spotting in my gym like the plague.
fixed pulldowns: 250x9, 250x7
military press: 135x20, 185x8, 225x5, 245x3
hammer high row: 3plates x12, 4px5 immediate drop set 3px8, 2px12
dumbbell laterals: 30x15, 40x12, 50x8, 40x8, 30x12 then a setof 135 overhead on smith machine
dumbbell rows: 115x12
front raises: 40x20
dumbell hammer curls: 35,45,55x10, 65x8
incline dumbell curl: 25x12, 30x11, 30x8
one arm machine preachers: 65x12, 65x12
incline smith: 225x20, 275x8
low incline dumbell press: 60x20, 85x20. 110x20(this was a tainted lift. I actually saw a guy watching me so I had him hand me a dumbell, made the adrenline rush)
hammer incline: 3plates and a 25x6 with a drop of 3px5, 2px12
incline barbell: 135x20, 185x12, 225x8
flat barbell: 135x20, 225x20, 275x6, 295x5
behind head dumbell ext: 30,40,50x10, 50x10
cambered bar pushdowns: 130x10
rope pushdowns: 70x10
leg press: 6 plates x20
seated leg curls:110x20
I started the stack on 9-19
I take 3 natodrol with breakfast then 3 about 30 min before workout. Two more later in the day. 6 sprays of Ghenerate before I head out the door. I usually feel pw pretty quick. I know with jacked, I take it about ten min before I get to gym and usually feel it kicking in while I'm taking my preworkout stack. So thats when I took the Asgt. Almost three weeks since I've been in the gym.
hammer high row: 3px8
seated military press: 185x10, 205x8
fixed pulldowns: 235x7
dumbell laterals: 25,35,45x10, 55x7, then drop sets of 40,30,20,10,5s
(this is when I think asgt kicked in)
pec dec: 175x10,175x8
dumbell front raises: 30x10, 40x10,45x7
bent over dumbell rows: 90x10, 11x10, 130x10, 150x7
dumbell shrugs: 130x15
dumbell hammer curls:30,40,50x10,60x8
incline dumbell curls: 30x10, 35x7
hammer machine preachers: 2px8
Felt pretty good. Especially after a layoff. Did this in about hour and a half.
Felt sore next day but was almost gone by the 22nd.
incline smith: 225x12, 275x8, 295x5
low incline dumbell: 60x20,90x20, 110x12 (got these in place myself,my kick ups suck)
barbell incline: 135x10, 185x10. 225x6( weight felt light, just couldnt push it)
flat bench: 135x20, 225x15, 275x5(same as before,just couldnt push it up)
pec dec: 85x20, 145x20, 175x20
dumbell ext: 30,40,50,x10, 50x7
rope pushdowns: 60x20, 85x7,drop set of 40x16
leg press 6 platesx20
leg curls 110x20
Had really good energy. Strength wasnt bad considering the layoff. I wanted to mimic the last two workouts for a better comparison. Thats it for tonight.