8/20/07
Squat
1X10----Bar
1X10----95lbs
1X10----135
1X10----135
1X10----135
1X10----135
1X10----135
1X10----135
1X10----135
Sled
4X10----4 plates
Glute Ham Raises
4X10
38 minutes of cardio
weak…but we all start somewhere
just stumbled onto this want to add good luck on your journey ill be reading and cheering you along.
8/22/07
Shoulders (Always a light workout)
Front Raises
1X25lbs------27 reps
1X30lbs------22 reps
Side Raises
1X20lbs------27 reps
1X25lbs------23 reps
Bent Over D-Bell Raises
1X20lbs-----25 reps
1X25lbs-----21 reps
Dumbell Shrugs
1X60lbs-----35 reps
1X70lbs-----35 reps
1X80lbs-----28 reps
Cardio------40 minutes (with gas left in the tank)
I have a great deal of hope for you and your goal, and I will have a great deal of respect for you when you get there. Keep your head up.
-K
I’ve gone through a lot of adversity in the past few years but I’m doing good and getting back into hard lifting has helped a lot. Just focus on training and moving forward in life, not the past,not what you lost. You are living NOW. Focus on now and the future. Good Luck!
8.23.07
Cardio Only
42 minutes on the Precor
Level 10
Incline 3
7380 strides
Got no idea what this means but it was more than yesterday.
If the workouts seem very unstructured they are…until I build a decent base of strength (soon) I will change it up quite often. I will then probably only post my Westside/Metal Militia chest workouts.
8/25/07
Pulldowns
1X12—100lbs
1X12—110
1X10—130
1X8----150
1X8----180
1X6----200
1X6----200
Bent Over Rows
1X10—135lbs
1X8----165
1X8----185
1X6----205
1X6----225
Straight Bar Curls
1X10----X65lbs
1X10----85lbs
1X8-----95lbs
1X8-----105
Concentration Curls
1X10----25lbs
1X10----25lbs
1X10----30
21’s
1X15lbs
1X15lbs
43 minutes of cardio
One thing that this log will once and forever put to bed is whether or not “muscle memory” is real.
Can’t wait to see you putting up your old numbers and more in no time!!
Gonna get scary strong very fast…
8/27/07
Raw Bench
1x10xBar
1x10x95
1x10x135
1x8x185
1x6x205
1x6x225
1x6x235
1x6x245
1x6x255
1x6x265
1x6x265
Incline
1x10x95
1x10x135
1x8x185
1x8x195
1x8x205
1x6x225
Lying D-bell Ext.
1x12x25
1x10x35
1x10x45
1x10x50
1x8x55
Mini Band p-Downs
1x40reps
1x38reps
1x31reps
45 minutes of cardio
“The Hammer”
Best of luck with your lifting.
But more importantly with regaining the trust of your children, and wife. I know you realize this will take time, but set goals for this just like you do for your lifts and you will get there.
Best of luck, you’ll make your own luck and it will be the best! You’seen both sides now, I think you’ll use you life experience to come back even stronger in the long run. Keep at it Champ!
8/29/07
Shoulders
Front Raises
1X27x20lbs
1X26x25lbs
Side Raises
1X24x25lbs
1x21x30lbs
Arnold Presses
1x10x40lbs
1x10x45lbs
1x10x50lbs
Bent over D-Bell Raises
1x25x20lbs
1x24x25lbs
1x21x30lbs
Cardio
58 minutes on Precor
8/30/07
Biceps / Minor leg workout
Straight Bar Curls
1x16x65lbs
1x14x75lbs
1x12x85lbs
Hammers
1x25x20lbs
1x15x30lbs
Spider Curls
1x12x20lbs
1x8x30lbs
Bodyweight Squats
1x10
1x12
1x10
1x10
1x10
1x14
1x10
1x10
1x10
Cardio
42 minutes----Precor
I’m enjoying watching your progress, too. I just wanted to way in and say good luck turning everything around. I respect you for taking it into your hands and taking the steps to fix your problems.
good luck firstly, secondly get help, any sort any kind, and thirdly use the training to work out your demons and as an anchor to the normal world. anyone who has had long term crisis will know what I mean by anchor.
Leo
9/1 Back
Pulldowns
1x12x120
1x12x130
1x10x160
1x10x180
1x8x200
1x6x210
Bentover Rows
1x12x135
1x10x185
1x8x205
1x6x225
1x6x235
Shrugs
1x50x135
1x40x225
1x21x315
Cardio
40 minutes on Precor
Best of luck on your recovery!! I have alot of respect for you being open with your mistakes recently and sharing it so that others who may be down now or in the future can learn from you and you can show not only to yourself but to others that you can get back on your feet and with enough work, climb back on top of that mountain !
Hammer,
I just want to say best of luck on your road to recovery and the restart of your lifting career. Any time that you are troubled just remember that everyone here on T-Nation supports you. Our prayers are with you.
-Alex
9/3
Shoulders
(Very light as usual due to the strain from benching)
Front D-Bell Raises
1x25x25lbs
1x25x30lbs
Side raises
1x26x20lbs
1x24x25lbs
Bent over D-bell Raises
1x26x20lbs
1x25x25lbs
Arnold Presses
1x16x40lbs
1x16x50lbs
1x10x60lbs
Cardio
60 minutes on Precor (2 sessions of 30 minutes)
NO!!! I did fall off the wagon everyone. The fall was a difficult time. The marriage is done, it took from Sept-Dec. to right my ship mentally. I DID NOT RETURN TO THE DRUGS AT ALL. However, I spent no time in the gym as I was emotional mess…jeez I sound like a sissy. Quit my job, then landed a much better one in Western NY.
So I have spent the better part of the past three weeks getting back in some semblance of shape. I am working out at a Planet Fitness…what a place. “No grunting or dropping of weights allowed”. If you do they push this alarm that signifies a “lunkhead” is in the gym. For real dudes!!! I was doing some speed work with bands and a couple of guys came up and said I was lucky they did not pull the alarm on me. Jeez, wonder what is going to happen when the boards and chains come out…
Anyway, gonna start posting the workouts again on Monday, and, I am looking at a late summer meet with the Glenns Falls, NY Iron Asylum crew. Thanks to all who have PM’ed me as to where I was. I am now back.