[h7jb7sg1e]

*fasting day 4
9.14.07 Friday
PM - BW Calisthenics
7.5x.............Speed-Pull-ups
almost had 8, would've been PR
15x...............Dips
bleh
-1 hour after eating

[h7jb7sg1e]

***New routine*** starting 9-15, thru New Year's Eve (or till it gets to cold to workout)
16 weeks
MWF - Weighted Calsithenics Circuits start at 3 rounds, add 1 round/4 weeks up to 6 rounds
Tu/Th/Sa/Su - Run for distance start at 3 miles a day add 1 mile/week up to 5 miles/day

Expanaded
_Mon_
Decline Push-ups
Pull-ups (or attempts)
Hanging Knee Lifts
Lunges


_Wed_
Dips
Rows
Sit-ups
Squat Thrusts

_Fri_
*One-Arm Push-ups
*Chin-ups
Hanging Leg Raises
Step-ups

notes:
*or attempts and static holds at highest point
Step-ups

**********
after this routine going back to the rec center and testing my strength on the big 3

[h7jb7sg1e]

bleh... training on and off
on for the past two months or so

FDNY/SCPD taking a lot longer than I had planned
need to stay in shape and get back to weight vest training


New Routine
8 reps (then move up)
3 sets
* rest as much as needed
MWF 2 miles run to start and to finish workout
MWF 15-20 minutes pushups/sit-ups/pull-ups non*stop
*Tu/Th swimming (optional)

MWF
Day 1
DB/BB Bench Press
DB/BB Incline Press
DB/BB Shoulder Press
DB/EZ Skull Krusher
Day 2
BB Squat
BB Front Squat / Seated Leg Press
BB Good Morning / Prone Leg Curl
BB Lunge / Leg Extension
Day 3
Cable Row/Lat Pulldown/Weighted Pull-ups
DB/BB/T Row
DB/BB Power Clean / Inverted Push-up
EZ Preacher Curl / Strict BB Curl

*alternate exercises depending on availabilty
*stretch in between sets
*BW Squats/

Friday, 12/16/2007
BW - 187 / 15% Body Fat
DB Chest Press 8x - 80, 8x - 85, 8x - 90
DB Incline Press 8x - 80 8x - 85, 6x - 90
DB Shoulder Press 5x - 80, 4x - 80, 4x - 80
*Skull Krusher 8x - 50+, 8x - 55+, 8x - 60+
*50+ EZ Bar (4-foot I think), etc.

5 min treadmill cooldoown
no running today

Weekend Rest

[Zerocrew1984]

ive misssssssssssssssed you!!!!

[h7jb7sg1e]

lol, thanks

hope to stay on the boards

[liquid!]

I think we were getting worried you'd been taken to Guantanamo following your run-in with the man. Good to know your ok. =)

[DEVILsSON]

good to see u back. Nice 3 month vacation.

[h7jb7sg1e]

Thanks guys, its great to be back.
Actually I took about a month off from the gym. Went to Switzerland for a week, boring as hell except for Herbst mass (spelling?), basically a festival with a lot food and carnivale rides. They had kick ass chocolate waffles. I took about 10 lbs of chocolate on the way back and ate it in less than a month. Since I got back (early November) I have been going to the gym and doing mostly cardio & calisthenics, weights every now and then. Hope to stick with a serious routine from now to on.


Monday, 12-17-2007
DB Decline Press 8x - 95, 8x - 100, 4x - 100
DB Incline Press 6x - 90 5x - 90, 5x - 90
DB Shoulder Press 5x - 80, 4x - 80, 4x - 80
*Decline Skull Krusher 8x - 50+, 8x - 60+, 8x - 60+
no running today
*Once I get 3x - 8 with 100s with Dumbbells I'll move on to Barbell. I want to own the DBs.

later this week...
Tue - Cardio & Calisthenics (Push-ups/Sit-ups/Pull-ups)
Wed - Squat
Thu - Cardio & Calisthenics
Fri - Pull

[h7jb7sg1e]

wohoo gym fever
Tuesday, 12-18-2007
Cable Row - 8x - 55/120/160/180/200
Lat Pulldown - 8x - 100/120/140
BB Power Clean 1x - 205/205/205
EZ Preacher Curl 8x - 70+, 8x - 75+, 3x - 80
...quitting time
no running yet

doing cardio and calisthenics tonight

Correction about yesterdays comment:
*Once I get 3x - 8 with 100s with Dumbbells I'll move on to Barbell. I want to own the DBs.

Should read: Once I get 3x -8x with the advanced chest/shoulder press I'll go on to BB. Basically twisting the wrists so palms face each other at the top.

[h7jb7sg1e]

...later the same day
Bodyweight Calisthenics
2 mile run
Incline Sit-ups 15x, 15x, 15x
Leg Raises 8x, 8x, 8x
Pullups 10x, 10x, 7x
Hyperextension 8x, 8x, 8x
-
Standing DB Curl 60-1x, 65-1x, 70-0x
*next week gonna do DB Curls starting at 45 instead of preacher curls