Tuesday 10/16/12. Chest and Tris

Flat Bench: 225x10. 315x 10. 365x 6. 405x4. 315x6. 225x5.
Incline Bench: 275x6. 315x4. 315x3. 275x4
Decline Bench: 315x10, 10, 8.
DB Flys: 80lbx12, 12, 12.
Tricep Rope Ext: 70lb x 20, 20, 20
Single arm pulldowns: 30 lb x 18, 18, 15
Dips: BWx 25, 20, 19.

Wednesday 10/17/12. Back and Bis

Seated Cable Rows: Close Grip 3x8-10, Wide Grip 3x8-10, Reverse Grip 2x8-10, Single Arm 2x8-10.
Lat Pull Downs: Wide Grip 3x8-10, Reverse Grip 3x8-10, Behind Neck 2x10, Close grip 2x10.
Dead lift: 225x15, 315x10, 405x 8, 455x 4, 495x 4.
Alternating Hammer Curls: 3x10-12
Concentration curls: 3x 12-15
21's: two sets

Notes: I herniated two discs in my back on Jan. 1, 2010 while warming up for deadlifts. I missed almost ALL of 2010 in the gym. I just started doing Deads again probably 3 months ago. It scared the crap out of me at first but I am finally starting to get comfortable with them again. BTW, i do not use straps, gloves, or a belt.

Thursday 10/18/12. Legs
Was on my way to the gym when my (hopefully) future employers called and said i had to come take a drug test. This ended up taking FOREVER, and I stil had to go to work afterwards so I skipped Thursday.

Friday 10/19/12. Legs, Shoulders.

The following were done as Supersets due to missing Thursday.

Squats: 315 x15, 405x 10, 405x 10, 455x 5, 495x 5.
Lateral Raise: 30lbs x15, 15, 15, 15,15.

Front Squat: 225x15, 225x 12, 275x 6
Front raises: 40lbx 10, 10, 10

Leg Curls: 3x10
Reverse Flys: 3x10

Calf raises: 4x 50
Upright rows: 4x8-10

Shrugs: 5x 10-15.
Single Leg Press: 5x10

Notes: I just started doing front squats for the first time since probably High School literally just because I have noticed so many people doing them on these forums. Love doing them but it still feels awkward since this is only the third week I have been doing them.

I work during the days on weekends so after work today will most likely be a 4 mile walk (2miles up a gnarly hill, 2miles coming down) with the dog. I usually surf after work Sat. and Sun. but that will be weather permitting. Its pretty crappy and cold outside (for San Diego anyway) so I might not surf. Either way the Dog has to go out, so I will be doing the 4 Mile hill walk.

You're a strong guy Zack!

Thank you sir. I actually feel extremely weak considering my lifts were about 100lbs+ more before my back injury. I have steadily climbed back up in weight but its not where I want to be. Especially with deads and squats. It took me awhile to feel comfortable with going heavy on those exercises again. My long term goal is to get back to those numbers, but I am not going to rush that and risk injury. Through the years the injuries have mounted up and I would like to go more than two years in between a surgery or lay-off LOL

Well what 'feels weak' to you is a mighty impressive weight to others.

I'll be following your progress, best of luck.

Saturday 10/20/12 Arms and cardio

So i have a crappy little gym in my work complex that I have access too. I dont normally use it but decided too today.
All done as supersets with almost no rest in between.
Hammer Curls: 3x15
Single Arm Tricep Ext:3x15

DB Preacher Curls:3x15
Tricep Kickbacks:3x15

Cable Curls:3x15
Cable Single Arm Pulldowns:3x15

15 minutes HIIT on Treadmill.

Arms are by far my weakest point and I am not very disciplined when it comes to hitting arms consistantly. Actually... I hate arm workouts, but the little crappy gym at work only has db's up to 45lbs and a cable rack so not alot of options.

Some strong numbers in there. I will follow this. Are you currently cycling anything?

Thank you. No I am not currently cycling anything. I have not cycled anything since late 2009. Just have not had the money too properly lay out a cycle

Monday 10/22/12 Chest

Flat Bench: 225x10. 315x 5,5. 365x 4,3. 405x2. 315x3. 225x5.
CGBP: 225x10,7,4---10 second rest in between sets.
Incline Bench: 275x4, 295x2, 275x3, 225x8(Close Grip), 225x5(Wide Grip)
Decline Bench: 315x5,5,4
Incline DB Flys: 80lbx10,8.
Cable Flys: 3x10
10 minute stairs

Normally on Mondays the wife and I take our dog on a long hike and I'll go surfing. But the weather still sucks so we went to the gym instead. I sped through the workout with really little rest in between sets. The CGBP was a bad idea to do before decline nad incline...I struggled through those.

This week I will workout Mon-Fri with the following split:
Mon.- Chest
Tue.- Back
Wed-Legs & Abs.
Thu.- Shoulders
Fri.- Arms

If for any reason I have to skip a day the Arm day will be the one to go. I will again be doing 10 minutes of stairs after each workout along with whatever kind of cardio i get from taking the dog out.

big strong fucker

Tuesday 10/23/12 Back

Seated Cable Rows: Close Grip 3x8-10, Wide Grip 3x8-10, Reverse Grip 2x8-10, Single Arm 2x8-10.
Lat Pull Downs: Wide Grip 3x8-10, Reverse Grip 3x8-10, Behind Neck 2x10, Close grip 2x10.
Dead lift: 315x10, 10. 405x5,5. 455x4
Deadlift Shrugs: 405x5x10. 405x1x15
Hammer Shrugs: 5plates each side, 3x15-20

With the deadlift shrugs I do the deadlift with shrugs at the top after lockout, drop then repeat. My traps have always been the hardest part of my body to grow so I usually try and get a little extra trap work in whenever possible.

Went on a 2 mile jog with my dog early this morning. Me and the old lady will probably go back to the gym when she is off work and I'll do some bicep work and cardio.

Wednesday 10/24/12.

Back was super tight today for some reason. Even after some stretching it wouldn't loosen up. Didn't feel comfortable doing squats so I did 20 minutes on the stairs and 20 minutes on the bike. Hit the sauna for a bit and cruised home. I'll hit legs and abs tomorrow and shoulders/ arms on Friday.

Thursday 10/25/12. Legs

Weight:247.5---my weight fluctuates 5-6 pounds throughout the day. I would say I am still around 250 or so.

4 mile hill walk in the am. Ran the downhill part.

Killed legs today! Best leg workout I have had in about three years. Left the gym feeling like a MONSTER!

Squats: 225x10, 315x10, 405x10, 455x8, 495x5, 545x3.
Front squats: 315x5, 275x10, 7.
Single leg press: 5 plates each side x8,8,6
Leg curls: 5x10-12
Reverse leg curls:5x10-12
Calf raises: 200 total reps

Legs feel like noodles right now and I know I'll be sore as hell tomorrow but man did that feel good!

And what better way to celebrate a good day of heavy weights than some Phils BBQ! El Toro sandwich, Full rack of baby back, and a big ass beef rib! HAHA doubt my weight will be under 250 again tomorrow!

man you make wanna lift more weight... thank you

Damn 545x3!

Thanks guys, I appreciate it.

So today is going to be one of those days. Which kind of sucks because other than my workout and my dinner, yesterday was pretty brutal.
The Bad News: Work was BRUTAL last night, got home at close to 2am, got to bed around 3. Woke up after not even close to enough sleep and felt like dog-crap. Sinuses are all jacked up and I have no idea how one human being can have this much snot. Back was as tight as its been in a long time and my legs feel like someone took a baseball bat to them. It's kind of weird how my legs never get used to the weight training. They are sore for days afterwards. I've already talked to my boss and he prepared for me for the fact that tonight will be even worse than last night so I have that to look forward too. Tried to take the dog on a good walk but legs and back were way too tight, poor dog just got a walk around the neighborhood, which means he'll be a rambunctious asshole the rest of the night.

The Good News: I'm going to work so my walk deprived asshole dog will be the wife's problem. Back loosened up after stretching and a hot bath, feels good now. Just scarfed down some food and popped some mucinex DM and I can breathe again and feel fat and full. Shaved for the first time in weeks and so I'm feeling clean and proper. Most importantly, I don't need my legs for a shoulder and arms workout so I am ready to FSU.

I'll have to go straight from the gym to work so I'll post workout later.

Friday 10/26/12 Shoulders and Arms

Weight: 246.7----WTF?? this was right before working out and after two meals and after last nights pig-a-thon. WEIRD

All workouts done as Super Sets

Lateral Raise: 5x10
DB Tricep Ext: 5x10

Front Raises: 5x10
Alternating DB Curls: 5x10

Upright Rows: 3x5. Used heavier weight than I normally do
DB Tricep Kickbacks: 3x10

Shrugs: 20, 18, 14, 12, 10. Grip wasn'y very strong today for some reason.
Hammer Curls: 5x10

DB Shrugs:3x20-30. Same issue with grip
Rope Extensions:3x20

OHP:225x10. 275x4, 315x1
21's: 2x21

CGBP:225x15, 275x10, 315x5
Concentration Curl:3x6

Could barely even drive home my arms and shoulders were dead. It's fitting since my lower body can barely function today either. Now im full blown handicap. Tomorrow will be a much needed day off the weights.

Fuuuuu on them cgbp... Great work man

Thanks bro. I used to go super Heavy on CGBP but only do 50% ROM, I felt like that hit my tri's better than any other exercise. Now I usually keep it at 225 and do the full ROM, occasionally going heavier. I love CGBP but it puts a ton of strain on my right forearm. Same with Decline BP and skull crushers. Feels like my forearm is getting ripped out. I have no idea why, it doesn't ever bother me when I do actual forearm work, but with those three exercises it's very uncomfortable.