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    Quote Originally Posted by wasme View Post
    You are consistantly killing it... keep it up brother!

    Appreciated Sir:

    6/7/13 4:25-5:45

    Deads 165x6, 185x6, 235x5

    V Bar P/D 150x8/7+Partial

    RDL `65x8/8

    BO DB Row 85x8/8, 8/8

    Pwr Clean 135x1, 135x2 (bit off a bit too much here)

    Close Grip Bench 175x10, 195x9

    EZ Crushers 85x10, 90x10

    Behind Head Rope Ext 100x12/10
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    Oldest talked me into hitting it today, very happy with how it turned out

    Incline BB Bench 135x5, 165x5, 185x5 205x5

    Flat DB Press 85'sx10/10

    Squatting was a bit of testing the waters today, a bit lower than the bench with elevated box

    Back Squat 155x5, 185x5, 205x5 Front Squat 135x3, Back Squat 225x3(Just had to see what would happen)

    Leg Ext 140x12, 160x10 Left leg only 70x5 with slow neg and forced rep assistance from right.

    Hit the bike for 18 minutes, 120 cals.

    Very happy with how this went today.
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    Solid numbers man.
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    Over came entropy today by telling myself just go in do a delt workout and change it up, hit the bike. Was a nice change of pace.

    Standing OH BB Press (went lighter with higher reps today) 100x12, 120x12, 140x10

    90 Degree Seated OH DB Press 65x4, 55x8/8

    Standing DB Lateral Raise 20'sx11/10

    Face Pull 70x12, 80x12

    21 minutes on the bike, random hills. Cardio 2 days in a row, wth man!
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    6/13/13, 5:10-6:10 Tri's/Bi's

    Close Grip Bench 160x12, 180x10, 200x8 (elbows nice and tight)

    EZ Crusher 95x8/8

    Seated 2H OH DB Ext 65x10/10 (took these deep, till the dumbell disappeared behind my head)

    2H Behind head rope Ext 110x12

    Alt DB Curl 40x10, 45x6

    Concentration Curl 35x6/6, 25x12/12

    Wide Grip Straight Bar Curl 70x10

    Hammer Curl 30x7, 25x8

    Ball Crunch 2x30
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    So happy to see you staying with this journey and kickin Ass... Solid sessions...
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    We miss you T3. Where are you?!
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    Quote Originally Posted by bdcc View Post
    We miss you T3. Where are you?!
    T3!!!!!! T the tiger come back to us!
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  9. Professional Member
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    Will post 6/14 session when I get home, more info to come
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    Sorry for the delay gents. Shut it down for a week, took a couple of vacatation days over my birthday, will be back up on it tomorrow, another vacation day, get to lift with my oldest, always love that because I trust him to spot me and we push each other. Anyways, here are the deets from my last workout:

    6/14/13. Rear chain

    dl: 185x6, 205x6 , 245x5

    assisted pull up -125x6, -140x8

    rdl 175x8/7

    v bar 160x10/10

    pwr clean 120x2/5 (poor form cost me on the 1st set, was letting the bar get away from my body, corrected that on last set)
    Evolutionary Muse - Inspire to Evolve

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    Happy belated bro.
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    Quote Originally Posted by wasme View Post
    Happy belated bro.
    ^^^ this
  13. Professional Member
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    Quote Originally Posted by wasme View Post
    Happy belated bro.
    Quote Originally Posted by Lukef2000 View Post
    ^^^ this
    Thanks Gents, it was a good day.
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    As promised, was back up and on it today. The week off did not seem to hurt me a bit and in fact may have been beneficial.
    6/24/13 Chest/Quads 12:00-1:00

    Flat BB Bench (W/u bar, 135) 185x5, 205x5, 235x4 (Would have went for 5 but it was questionable and had no spotter as my oldest was getting his cardio in.) My last Flat BB Bench was 3 weeks ago (I alternate flat and incline every week) and that was 230x5.

    Inc DB 75x12 (Not going to make progress if I keep doing the same **** so.....) 80'sx8

    Squat 155x4 (foot hit the bench base, kind of tripped me up so I racked it and pulled the bench out)
    185x5, 225x5, 275x2 (a bit shallow but not too cheap) 165x8 Loved this, it is proof in my mind that with continued determination and effort, 405+ will be doable again some day!

    Nautilus Leg Press 190x10/10
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    6/27/13 Delts/Biceps

    Standing OH BB Press 135x5, 155x5, 165x4

    Cable Upright Row (the BB one's mess with my thumb like a nerve pain)100x12/12

    Front DB Raise: 25x8/8

    Face Pull 80x15

    Alt BD Curl 45x9/9, 7/7

    Wd Grip BB Curl 70x11/9

    Seated Ham Curl 25x10

    LL Baseball tourney continued today (Friday) so I will hit the DL's and tri's tomorrow,
    Evolutionary Muse - Inspire to Evolve

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    Have a good tournie
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    Quote Originally Posted by wasme View Post
    Have a good tournie
    Kid's team lost in 2nd round but at least he got a hit and a RBI. Did get it done today, fought off the urge to sleep in too late, details pending.

    6/29/13 11:35-12:45. Rear chain/ tris. The name of the game today was get in a moderate warm up then hit it hard.

    Dl 205x6, 255x5

    D bar pull down 145x10/10

    RDL 175x8, 185x6

    BO DB row 90x7/7, 6/6

    Close grp bench (rev. Pyramid)
    225x4, 205x6, 185x8

    EZ bar skull crusher 95x10/10

    St. Bar cable tri ext 145x10

    Very happy with the progress I have seen this week. Baseball season is over so we will be going to a 4 day split, not quite sure what thatvis going to look like, but we will figure it out.
    Evolutionary Muse - Inspire to Evolve

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    Looks like your strength is returning quite rapidly!
  19. Diamond Member
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    Quote Originally Posted by Lukef2000 View Post
    Looks like your strength is returning quite rapidly!
    Doesn't take a long time really, one nice thing about coming back.
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    Quote Originally Posted by DreamWeaver View Post

    Doesn't take a long time really, one nice thing about coming back.
    Very true muscle memory is an amazing thing.
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    Quote Originally Posted by Lukef2000 View Post
    Very true muscle memory is an amazing thing.
    The upper body strength has been coming back quite nicely, struggling with weight that less than 12 months ago was not even warm up weight is tough to get one's head around. Grateful for any progress made however. Bad news is my Y shut down this week, do it every year, wish I would have remembered that when I shut it down for a week.
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    Quote Originally Posted by taman6886 View Post

    The upper body strength has been coming back quite nicely, struggling with weight that less than 12 months ago was not even warm up weight is tough to get one's head around. Grateful for any progress made however. Bad news is my Y shut down this week, do it every year, wish I would have remembered that when I shut it down for a week.
    At least you can leave your ego at the door unlike most people I see, throwing weights around that are far too heavy with terrible form, you'll get there big guy it's just going to take time
  23. Professional Member
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    So glad to see you haven't stopped. I have been MIA for a couple months. Lots of change has been going on with me. Like the updates..
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    Quote Originally Posted by Lukef2000 View Post
    At least you can leave your ego at the door unlike most people I see, throwing weights around that are far too heavy with terrible form, you'll get there big guy it's just going to take time
    Yah heavy weight is overrated you lift as heavy as good form will allow for what you are doing for reps sets etc... that is heavy enough.
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    Quote Originally Posted by Lukef2000 View Post
    At least you can leave your ego at the door unlike most people I see, throwing weights around that are far too heavy with terrible form, you'll get there big guy it's just going to take time
    Yeah, have seen a lot of progress already.

    Quote Originally Posted by Onlychevy6 View Post
    So glad to see you haven't stopped. I have been MIA for a couple months. Lots of change has been going on with me. Like the updates..
    Saw that bro, got a new lady, she better be good to you Happy for you OC!
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    Nice job (y)
  27. Professional Member
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    Quote Originally Posted by mkayoub View Post
    Nice job (y)
    Thank you Sir.

    Got back up on it today

    7/9/13 4:50-5:40 Chest and quads

    Incline BB Press 145x5, 175x5, 195x5, 205x5 (all reps to clavicle, no cheep stuff)

    Flat DB Presses 90x9/7

    Back Squat 135x5, 185x5, 225x5

    Front Squat (tried Oly grip, figured if I was going to start from the bottom, I may as well take advantage and get used to this, made my wrist hurt at first but was not as bad the 2nd time around) 135x5/5/5

    Got in, hit it hard, got out.
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    7/11/13 Delts

    Just went in and hit them hard Tomorrow will be tri/bi day with a rear chain/DL day on Saturday.

    Standing OH BB Press (Full ROM) 135x5, 150x5, 160x5

    90Degree Seated OH DB Press 45x12/12

    Seated DB Lateral raise 20'sx8, 15'sx12

    Rear Delt CableFace Pull 80x15, 110x10

    Upright Cable Row 110x10/0
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    7/12/13 Tris/Bi's 4:25-5:20

    Close Grip Bench 165x10, 190x8, 205x5

    EZ Crushers 100x10/6

    IH OH DB Est 25x12/12

    2H OH Db Ext (Made it disappear behind my head) 55x12/10

    Alt DB Curl (Drop Set) 45x6, 30x8, 25x8, 15x15 (BURN!)

    Ez Bar Curl 75x10/8

    Seated Hammer Curl 25'sx10, 8

    Tomorrow we hit deads and rear change.
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    7/13/13 Rear chain 11:45-12:30

    Deads 135 at a deficit x5, 205x5, 255x5

    Naut. Assisted Pull Up -180x8/8

    RDL - 175x8/8 (Still hate these)

    BO DB Row 90x8/8

    V bar cable row 160x10/10
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    <3 T3.
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  32. Professional Member
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    Quote Originally Posted by bdcc View Post
    <3 T3.
    You make me feel all warm and fuzzy!
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    Got a bit behind here, but does not mean I have not been working

    7/15/13 Chest

    Flat BB Bench 190x5, 20x5, 250x4 +1 assisted rep

    Inc DB Bench 80'sx10/6, 70'sx8

    Decline BB Bench (Been a long time) 185x8/8

    Nautilus Pec Deck (Drop set) 140x10/120x6/90x8/60x8

    7/16/13 Quads and Triceps

    Back Squat 145x5, 195x5, 235x5

    Front Squat (Oly grip again) 145x5/5

    Hack Squat Sled 140x8 (very deep)

    Close Grp Bench (Went lighter with a focus on reps/form) 155x15, 165x12, 175x10

    EZ Crushers 85x12/11

    Underhand Straight Bar Cable Tri extension 110x14 (good buern)
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    Solid workouts bro... good to see you are still pluggin away!
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    Quote Originally Posted by wasme View Post
    Solid workouts bro... good to see you are still pluggin away!
    Good to see you are still here tagging along

    7/19/13 Delts and Bi's

    Note: Pulled a muscle (I think) in my neck, right side, base of my skull, limited ROM with pain turning my head to the right. Came racking the bar on last set of OH BB Presses, still had a fair amount of tension in my traps, turned my head to make sure I hit the power rack "arms", felt a little pop.

    Standing OH BB Press (Full ROM) 135x5, 155x5, 165x5, 135x12 (burn down)

    Seated OH DB Press 55'sx8/8

    Cable Face Pull 100x15/15

    DB Front Raise 15'sx15

    Seated Alt DB Curl 40x10/10, 8/8

    Wd Grip BB Curl 70x12/10

    Hammer Curl 20'sx15, 25'sx12
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    Road my bike outside today. Was harder than I had hoped, just over 11 minutes, but it's. start.
    Evolutionary Muse - Inspire to Evolve

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    Where are you sitting weight wise currently?
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    Quote Originally Posted by jimbuick View Post
    Where are you sitting weight wise currently?
    Gotta be honest here, have yet to really get the diet in check. I will do great for 3 or 4 days and then blow it. Last weigh in was 305, that was 7/17/13. Need to get it done and get the scale moving back down.
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    Quote Originally Posted by taman6886 View Post
    Gotta be honest here, have yet to really get the diet in check. I will do great for 3 or 4 days and then blow it. Last weigh in was 305, that was 7/17/13. Need to get it done and get the scale moving back down.
    How are you feeling though? Stronger? A little more conditioned?
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    Quote Originally Posted by jimbuick View Post
    How are you feeling though? Stronger? A little more conditioned?
    The upper body strength is bouncing back pretty nicely, lower body workouts are grueling, deads more than squats. I can do 25 minutes before I get bored to death on stationary bike, this was my first real go at actual bicycle riding.
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