Ok I started back on LC on July 31st 2004 or so, and I started lifting again a few days later. So I'll keep track of my diet and gym progress on the same log.

1st week workout were very light, but still hard. No energy or strength. Should come back eventually. Gonna keep everything light until I'm sure my connective tissue is with me, might be a couple months before I can really push hard.

Start weight - 355lbs 7/31/04

**Recap of workout for 1st week:

Before every weight session, I'm doing 5 mins of med pace cardio, just to get my heart moving and break a sweat before I start.

Burn means I don't count reps, just go till failure and get a good pump. At least 10 reps, usually 20+. This is more for my tendons and joints than anything else.

Chest - Flat bench 135lbsx13, 135lbsx10, 135lbsx4+2. (don't laugh)
- fly machine - 70lbs x burn x 3 sets
Biceps - Alt. hammer curls 42.5's x 8, 42.5's x 6, 42.5's x3 (sigh)
- Low pully rope curls - 100lbs x burn x 2sets
Triceps - Tricep extension using the V-bar, stack x burn x 3 sets.
Last set I did a triple drop set, ending up at 60lbs for a staggering
2 reps(!)
Delts - seating dumbell presses, 45's x 8 reps x 3 sets (i used to be so good at these too...) oh well someday
- Lateral flyes 25's x 6 reps
Back - Cable pulldowns, too tired to do

Thighs - nothing (waiting a couple weeks to start up again)

Calves - Seated calf raises, 80lbs x 12 x 4 sets

I did 2 bodyparts a day, worked out 3 days. So tired it was silly. Nice and sore too

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Start weight - 344.8lbs 8/07/04


**Recap of workout for 2nd week:

Chest - Flat bench 135lbsx20, 135lbsx20, 135lbsx12. (don't laugh)
- fly machine - 70lbs x burn x 3 sets
Biceps - Alt. hammer curls 45's x 8, 45's x 7, 25's x 6
- Low pully rope curls - 100lbs x burn x 2sets
Triceps - Tricep extension using the V-bar, stack x burn x 3 sets.

Delts - Lateral flyes 25's x 8 reps (only exercise that week)

Back - Cable pulldowns, 100lbs x 10 reps x 3 sets

Thighs - nothing (still waiting )

Not feeling well this week, toned down the workout (ha!) till i felt better. Probably losing a bunch of weight had something to do with my enery level.


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Start weight - 337.0lbs 8/14/04

Saturday - Chest/Biceps/Abs

Incline Bench 135lbsx20, 135lbsx16, 135lbsx 13
fly machine - 100lbs x 12 x 3 sets

Hammer Curls 55's x 8, 55's x 6, 55's x 2 + 25's x burn
____________________

Sunday - Back/Delts

Hammer strength rows - 2 plates x 10 reps each arm x 2 sets, then 6 reps
Pull downs - 100 lbs x 8 x 2 sets

Seated dumbell press - 60's x 10, 60's x 8, 25's x 6 (spent)
Lateral flyes - 25's x 8 x 2 (I would have done more, but David Fisher (pro)was in front of me training someone and I felt like a B with him watching me)

Monday - Cardio 30 mins on elliptical trainer

Tuesday - Off

Will post daily from now on (I hope)

no workout today (planned)
all quiet on the western front

I shall think twice before lifting right after dinner again. Well it wasn't right after dinner, but close enough. I wanted to fall asleep whenever I lay on a bench...

Chest - rotator cuff was popping at me, so I didn't work chest. I skipped it and did some back work instead. Its all I had energy for.

Back - Hammer Strenth Rows - 230lb x 9, 230lb x 6, 160lb x 8 x 2
- Pull downs - 110lb x ~10 x 2
- Wide grip upright rows - 45lb x 8, 85lb x 3, had to stop (R.C.)

that was all (=

it'll (hopefully) be nice to look back at these early logs and laugh. For now I shall dub myself "Shameles bag of atropy"

Weight - 338.6 (WTF?) rage

15 mins cardio, some abs

Morning Cardio - 30mins on elliptical trainer. Felt fine and dandy.

Nice workout today. Good enery, strenth coming back a bit. Felt good all the way through.

Chest - Incline Bench 185lb x 10, 185lb x 6, 135lb x 10, 65 x burn
- Flies 110lb x 10, 120lb x 10, 100lb x burn

Biceps - Hammer curls 60's x 7, 60's x 4, 42.5's x 6 + 25 x burn
- Preacher Curls 70 x 3 (spent), 60 x 2, 60 x 4, 60 x 2 damn i'm
weak w/ these, always have been though. maybe i'll start doing
them first
Triceps - Extension, stack x burn x 3 elbow felt pretty good

1st leg day!

Thighs - Incline leg press, 400lb x 10, 490lb x 10, 580lb x 10, 670lb x 9
had to stop (training headache)
- Lying leg curl maching - 110lb x 12, 130lb x 12, 150lb x 12,170lb x11

that was all, had to quit because head was pounding. not too back for 1st leg workout in over 14 months

Back/Shoulders

Back - Hammer strength rows 250lb x 9, 250lb x 5, 180lb x 6
- Pulldowns 130lb x 8 x 3

Delts - Seated dumbell press - 65's x 10 x 2, 65's x 5 + 30's x 6
- Lateral dumbell raises - 30's x 6, 30's x 4 + 20's x 3
- Rear delt machine - 70lbs x 8 x 3

Pretty good workout. I didn't even have to use my AK. I'd have to say it was a good day...

Cardio - 15 mins on elliptical trainer

Calves - Seated calf raises - 140lb x 25 x 4 sets

meh.

Starting weight - 334.2 lb


Morning cardio - 30 mins on elliptical trainer

Evening weights - Chest/Bi's/Tri's

Chest - Flat bench press 225lb x 10, 225lb x 9, 135 x 10
- Flies 130lb x 9, 130lb x 7, 130lb x 5 drop 90lb x 4

Biceps - Hammer curls - 60's x 9~, 60's x 5, 60's x 4 + 30's x 2
noticed my form is getting a little sloppy. next time i'll go back to
the 50 pounders and concentrate on getting clean reps before i go
back up
- rope curls 90lb x 8 x 3

Triceps - extentions stack x 25, stack x 15, stack x 15 drop to 100lb x burn

Rest day. Tuesday too.

Wednesday I'm back like black

Leg day! Joy!

Thighs - Incline leg press 360lb x 10, 540lb x 10, 720lb x 10, 720lb x 9.
gulping air like a fish after that exercise.
- Lying leg curls - 180lb x 12, 200lb x 10, 200lb x 6 + 140lb x 3
+ 90lb x 1

Calves - Seated calf raises - 90lb x 25, 185lb x 12, 185lb x 8, 90lb x 25

that is all

Didn't work out taday, shoulder was hurting me all day, and it was shoulder day. So I might do some cardio tonight. Or I might not.

Chest/Biceps/Triceps

They were doing constuction in the gym and it was filled with paint fumes, so my workout was short and not nice

Chest - Flat Bench 225lb x 10, 225lb x 6, 135lb x 4
- Flies - 130lbs x 4 x 2

Biceps - Straight bar curls 95lb x 5

that was all. twas shitty

Start weight - 329.0 lbs

30 mins cardio on elliptical cross trainer (410 kcal)

will do legs tonight