Reznor's journal
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Reznor's journal - 10/1/2007 3:33:19 PM
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Reznor44
Posts: 160
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline
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MMMMkay. Haven't lifted any weights in at least three months and before that It was sporadic for the past year. Gonna spend two or three weeks on a push/pull/legs split to warm up ye 'ole muscles again.
Fitday has my maintenance at 3600 cals; haven't been eating enough lately so I'm gonna work my way up to 4000.
Don't know what my bodyfat is; guessing around 15-18%.
I'm 6'2" and weighing around 185lbs.
< Message edited by Reznor44 -- 3/12/2008 10:56:23 PM >
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RE: Lets try this again. - 10/2/2007 11:00:36 PM
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Reznor44
Posts: 160
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline
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Squat ATG
95x10
95x10
Squat ||
185x10
185x5- its worse than I thought...
135x12
SLDL
95x10
95x10
115x10
seated leg curl
70x10 one leg at a time
150x5 / 120x6
standing one leg calf raise
BWx20
BWx15
Seated calf raise
120x10
100x15
Can't believe how weak I've gotten...
Was expecting three very easy sets with 185.
(in reply to Reznor44)
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RE: Lets try this again. - 10/7/2007 1:57:57 PM
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Reznor44
Posts: 160
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline
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Oct 5
Back day
Pulldowns
160 x 8
150 x 8
140 x 8
DB row
50 x 10
60 x 8
55 x 8
wide grip cable row
100 x 8
100 x 8
reverse fly
10 x 10
10 x 10
shrugs
135 x 10
135 x 10
135 x 10
(in reply to Reznor44)
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RE: Lets try this again. - 10/7/2007 2:01:15 PM
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Reznor44
Posts: 160
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline
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Core strength
Deadlift
185 x 10
185 x 10
185 x 10
incline situps
body weight x 20
10 x 15
20 x 10
cable twists
20 x 12
15 x12
swiss ball crunches
25
25
25
15 min of various bosu ball balance exercises
(in reply to Reznor44)
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RE: Lets try this again. - 10/8/2007 12:22:43 PM
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Reznor44
Posts: 160
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline
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Push day
DB bench
60 x 10
60 x 10
65 x 5
DB shoulder press
40 x 10
40 x 10
45 x 6
Incline smith bench(weight each side)
45 x 9
45 x 8
45 x 6
Front raise superset with lat raise
1. 15 x 10
15 x 5
2. 20 x 8
15 x 8
Dips
BW x 10
BW x 4
I don't know what bothers me more, the lack of strength, or my horrible endurance....Oh well, I noticed a huge improvement over last week; can't ask for more than that.
Hopefully the same happens for squats in a couple of days.
(in reply to Reznor44)
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RE: Lets try this again. - 10/11/2007 9:18:05 PM
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Reznor44
Posts: 160
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline
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Leg day
ATG squats
95x10
95x10
Parallel squats
185x10
205x10
205x9
SLDL
115x10
115x10
125x10
front squats
95x10
115x8
Seated ham curls
140x10
160x8
onelegged calf raise
bodyweight x 20
" x15
seated calf raise
130x10
130x9
130x8
exercise ball crunches- 3 sets
My strength has responded very well with this being only my second leg day; let's just hope it continues for a while.
I may have done too many sets but the ATG squats are really more of a warm up and for balance and flexibility.
(in reply to Reznor44)
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RE: Lets try this again. - 10/13/2007 6:17:16 PM
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Reznor44
Posts: 160
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline
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I've got a bit of a head cold, but I didn't want to stay out of the gym so I did the most I could.
Back day
Pulldowns
160x7
160x5
150x5
140x7
DB row
55x9
55x8
55x7
widegrip cable row
110x8
100x10
reverse fly
15x8
12x10
(in reply to Reznor44)
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RE: Lets try this again. - 10/21/2007 10:54:48 AM
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Reznor44
Posts: 160
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline
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19 Oct
Back day
Pulldowns
160x6
150x6
150x6
140x7
DB row
60x10
60x9
60x8
Wide grip cable row
110x10
110x9
rev fly
8x10
8x10
DB shrugs
75x8
75x8
60x10
(in reply to Reznor44)
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RE: Lets try this again. - 10/23/2007 8:14:16 PM
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Reznor44
Posts: 160
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline
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Changed my mind on the new routine. I'm going to do a more standard chest\ back\ shoulders\ legs split.
Today, Monday- the universe's chest day, I did just that.
BP
155x8
155x7
155x5
145x7
Inc DB
50x8
50x8
50x9
Dec BP
135x8
135x6
DB Flys
30x8
30x6
20x10
Man....that bench caught me by surprise; I thought I was aiming low with 155, and was planning on doing 4 easy sets of 8. I'm really considering using dumbbells instead; I could have done more with the bench, but I get worried with no spotter and the gym was near empty so I had no one to ask. If not, I'll just take it slow, and up the weight on bench slowly.
(in reply to Reznor44)
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RE: Lets try this again. - 10/27/2007 1:10:18 AM
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Reznor44
Posts: 160
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline
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Leg day
ATG squats
95x10
105x10
|| squat
205x10
225x6
225x6
185x10
SLDL
115x10
125x10
135x10
Seated ham curl
150x7
150x6
standing one legged calf raise
@ body weight
10
10
smith calf raise( standing on aerobics platform thingy)
90x10
90x12
90x10
10 min balance work with bosu ball.
(in reply to Reznor44)
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RE: Lets try this again. - 10/28/2007 4:26:18 PM
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Reznor44
Posts: 160
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline
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27 Oct
Shoulders
Military press
95x8
95x8
95x6
95x5
Db shoulder press
45x8
45x6
35x8
Side lateral raise/ front lat raise/ rev fly
SL 20x10
FR 15x10
Rf 10x10
SL 20x10
FR 15x10
RF 10x10
DB shrugs
70x10
70x10
75x8
(in reply to Reznor44)
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RE: Lets try this again. - 10/31/2007 12:58:08 PM
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Reznor44
Posts: 160
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline
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29 Oct
Chest
Flat BB bench
135x15
155x6
155x6
Inc DB
55x8
60x8
60x7
60x4
Dips
Bodyweight 8, 6, 5
Flies
30x10
30x9
30x7
(in reply to Reznor44)
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RE: Lets try this again. - 10/31/2007 1:00:10 PM
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Reznor44
Posts: 160
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline
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30 Oct
Back
Deadlift
185x15
245x6
245x6
245x6
Pulldown
150x7
150x5
140x7
BB row
95x8
95x7
95x6
ran out of time; squeezed in a little ab work
(in reply to Reznor44)
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RE: Lets try this again. - 11/5/2007 10:08:41 PM
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Reznor44
Posts: 160
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline
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3 Nov
Shoulders
Military press
95x8
105x8
105x5
95x8
DB press
45x8
45x6
40x8
Side 10x10
front 10x10
rev fly 10x10
side 10x10
front 10x10
rev fly 10x10
DB shrugs
70x10
75x10
75x10
(in reply to Reznor44)
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RE: Lets try this again. - 11/5/2007 10:10:26 PM
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Reznor44
Posts: 160
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline
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4 Nov
Legs
ATG squats
105x10
105x10
|| squats
205x10
225x5
225x5
185x8
SLDL
115x10
135x10
135x10
Ham curls
150x10
150x7
smith calf raise
180x10
180x10
180x9
seated calf raise
120x10
120x10
(in reply to Reznor44)
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RE: Lets try this again. - 11/5/2007 10:12:31 PM
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Reznor44
Posts: 160
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline
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5 Nov
Chest
Flat BB
145x14
165x6
165x6
Inc DB press
65x8
65x5
60x6
60x4
Gonna use 60's for all 4 next time. Just to get 8 each set, then move up.
Dips @ bodyweight
8
7
4
cable x-over
40x7
35x10
(in reply to Reznor44)
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RE: Lets try this again. - 11/6/2007 1:11:22 PM
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Reznor44
Posts: 160
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline
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6 Nov
Back
Deadlift
195x15
265x6
265x6
265x5
BB row
115x8
115x6
105x8
Lat pulldown
140x6
130x7
130x7
Seated calf raise
120x12
140x10
160x6
15min of stretching and ab work.
Since my calves are lacking, I'm going to start hitting them on back day as well as leg day; we'll see if that helps them along.
(in reply to Reznor44)
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. Oh well, no sense dwelling on it. Hopefully muscle memory brings it back fast.
