training log (lets hope i dont get lazy and forget to post)

[LeftBench]

Took almost a 3 month layoff due to surgery. Lost alot of size and strength, gained fat. Haven't been eating great at all. Now I'm back, trained for the first time today. I am starting light and many of you won't agree with some of my workouts but I train more sport-specific than I do for hypertrophy. I'll be hitting the weights 3 times a week. (I train in Brazilian Jiu-Jitsu and wrestling, and will start Judo soon and/or Muay Thai) So here's my journal, I hope you enjoy. Oh yea and please don't laugh at my shitty numbers.

5'9", approximately 180 lbs.

Monday, 12/29/03

Deadlifts
Set 1: 135x5
Set 2: 185X5
Set 3: 225X5
Set 4: 245X5

Pullups
Set 1: 4
Set 2: 4
Set 3: 3

One arm DB Rows
Set 1: 55x10
Set 2: 60X8
Set 3: 65X6

Barbell Curls
Set 1: 45x10
Set 2: 65X8
Set 3: 75x6

Hammer Strength Curls
Set 1: 45x10
Set 2: 45X10
Set 3: 55X10

[LeftBench]

Wednesday 12/31/03 (New Years Eve)

12 oz curls (Miller Lite)- Too many sets and reps to keep track.

lol... didn't train this day obviously

[LeftBench]

LOL@me training one day last week...

Here's what I did tonight. (After visiting a buffet )

Monday 1/5/04
Bench Press
Set 1: 135X10
Set 2: 185X10
Set 3: 195X8
Set 4: 225X4

Incline Dumbell Press
Set 1: 55X10
Set 2: 65X8
Set 3: 75X4

Skullcrushers
Set 1: 65X10
Set 2: 85X8
Set 3: 85X6

Close Grip Bench
Set 1: 135X10
Set 2: 155X6
Set 3: 135X10

Shitty day today... felt weak and lots of muscle fatigue. Felt much better last week on back/bi's day. I'm just gonna stick with it till my strength comes back, then its time to get stronger than I was. On a side note, my 6 rep weight on the Close Grip has dropped about 40 lbs

[LeftBench]

Thursday 1/8/04

Was going to train yesterday but I was too sore. Combination of weight training and Jiu-Jitsu is killing me. I'm still very sore today.

DB Shrugs
Set 1: 70X10
Set 2: 80X8
Set 3: 100X6

Couldnt do any overhead work for my shoulders because my triceps are still too sore. Went straight to legs after doign shrugs.

Squats
Set 1: 135X10
Set 2: 185X8
Set 3: 195X8
Set 4: 225X4

Leg Press
Set 1: 200X10
Set 2: 290X8
Set 3: 380X6

Overall it was a shitty day. Felt weak on squats and alright on Leg Press although I kept them very light. Getting back into it really sucks, but whatever. My goal is to get strong squats... it's gonna take me a while but I'll do it.

[LeftBench]

Today is the 14th and I haven't trained since the 8th.... I've been so busy with work, Brazilian Jiu-Jitsu and even wrestling that I just haven't had the time. I really need to make the time. I've been eating like shit too....

[LeftBench]

Monday, 1/19/04

Deadlifts
Set 1: 135X5
Set 2: 225X5
Set 3: 245X5
Set 4: 275X5
Set 5: 315X4

Chins
Set 1: 7
Set 2: 6
Set 3: 4 (? I think I did 4, wasn't paying attention)

Barbell Curls
Set 1: 45X10
Set 2: 65X8
Set 3: 80X5 (Not completely strict)

Knee Raises
3 sets of 25 reps

[Spook]

Go Leftbench! Keep going bro.

[LeftBench]

Thanks bro, I gotta keep consistent lol

[LeftBench]

I was going to train tomorrow but I am busy all day so I am making up for it today. My back is hella sore from yesterday.

Tuesday 1/20/04

Bench Press
Set 1: 135X5
Set 2: 185X5
Set 3: 225X5
Set 4: 230X5
Set 5: 235X3

Incline DB Press
Set 1: 55X10
Set 2: 65X8
Set 3: 75X6

Dips
Set 1: 10
Set 2: 10
Set 3: 10

[LeftBench]

Bad shoulder pain today so I will not do any shoulder exercises. I think I hurt it grappling last night but I'm not sure. It's very BAD pain... hopefully it goes away.

Friday 1/23/04

Squats
Set 1: 135X5
Set 2: 185X5
Set 3: 205X5
Set 4: 225X5
Set 5: 245X5

Stiff Legged Deadlift
Set 1: 135X10
Set 2: 185X8
Set 3: 205X6

Barbell Holds
225 X 3 sets of as long as I could

Squats are still not very high, and I don't think my form is perfect yet. I will just keep working on it.