The Comeback

[B][CENTER][SIZE="4"][COLOR="
DarkRed"]Thursday September 24th[/COLOR][/SIZE][/CENTER][/B]

[B]Weight - 177.5Lbs.[/B]

[B]Body Parts - Chest + Biceps + Abs[/B]

[B][U]Hanging Leg Raise[/U][/B]
- 12
- 12
- 12

[B][U]D/B Incline Bench[/U][/B]
- 40 x 12
- 65 x 10
- 70 x 8
- 75 x 6

[B][U]D/B Flat Bench[/U][/B]
- 65 x 12
- 70 x 10
- 75 x 8

[B][U]Hammer Strength Iso-Lateral Bench[/U][/B]
- 90 x 12
- 110 x 12
- 130 x 12

[B][U]Seated D/B Curls[/U][/B]
- 20 x 12
- 30 x 12
- 35 x 10
- 40 x 8

[B][U]Close Grip Cable Curls[/U][/B]
- 85 x 12
- 85 x 10
- 85 x 10

[B][U]Incline Bench D/B Curls[/U][/B]
- 20 x 10
- 20 x 10
- 20 x 10

[B][CENTER][SIZE="4"][COLOR="
DarkRed"]Tuesday September 22nd[/COLOR][/SIZE][/CENTER][/B]

[B]Weight - 177.5Lbs.[/B]

[B]Body Parts - Legs + Calves + Shoulder + Abs [/B]

Felt good getting back in the gym this week, decided to just take all of last week off to try to let me shoulder heal and was working over time all week and all weekend:(

[B][U]Kneeling Rope Crunch[/U][/B]
- 100 x 12
- 110 x 12
- 110 x 12

[B][U]Leg Press[/U][/B]
- 180 x 12
- 290 x 12
- 310 x 12
- 330 x 12

[B][U]Leg Press Calve Raises[/U][/B]
- 270 x 15
- 290 x 15
- 310 x 15
- 330 x 15

[B][U]Leg Curl[/U][/B]
- 105 x 12
- 120 x 12
- 120 x 12

[B][U]Leg Extension[/U][/B]
- 105 x 12
- 120 x 12
- 135 x 12

[B][U]Side Raises[/U][/B]
- 15 x 12
- 15 x 12

[B][U]Front Raises[/U][/B]
- 15 x 12
- 15 x 12

[B][U]Rear Delt Raises[/U][/B]
- 15 x 12
- 15 x 12

[B][CENTER][SIZE="4"][COLOR="
DarkRed"]Saturday September 12th[/COLOR][/SIZE][/CENTER][/B]

[B]Weight - 178.5Lbs.[/B]

[B]Body Parts - Back + Triceps + Abs[/B]

[B][U]Kneeling Rope Crunches (Obliques)[/U][/B]
- 90 x 12
- 90 x 12
- 90 x 12
- 90 x 12

[B][U]Stirrup Grip Pulldowns[/U][/B]
- 90 x 12
- 105 x 12
- 120 x 12
- 135 x 10

[B][U]Seated Rows (Life Fitness Machine)[/U][/B]
- 90 x 12
- 105 x 10
- 120 x 8

[B][U]V-Bar Pulldowns[/U][/B]
- 90 x 12
- 105 x 10
- 120 x 8

[B][U]V-Bar Pushdowns[/U][/B]
- 60 x 12
- 75 x 12
- 75 x 12
- 80 x 8

[B][U]Seated Dips (Life Fitness Machine)[/U][/B]
- 120 x 12
- 135 x 12
- 135 x 13
The dips were light, felt good at this weight. Could have done a lot more weight but felt if i went any higher it was going to aggravate the shoulder.

[B][U]Overhead Rope Extensions[/U][/B]
- 70 x 12
- 75 x 12
- 70 x 12

[B][CENTER][SIZE="4"][COLOR="
DarkRed"]Thursday September 10th[/COLOR][/SIZE][/CENTER][/B]

[B]Weight - 180Lbs.[/B]

[B]Body Parts - Chest + Biceps + Abs[/B]

Had  decent workout today, tried to go up a little bit in weight today on flat and incline bench. Went to a 10-8-6 pyramid instead of my regular 12-10-8. Probably should have stayed lighter, kinda aggravated my shoulder. Think next week i might just do a push-up routine for chest.

[B][U]Kneeling Rope Crunch[/U][/B]
- 100 x 12
- 110 x 12
- 110 x 12

[B][U]Rotator Cuff (internal + external rotation)[/U][/B]
- 25 x 12
- 25 x 12

[B][U]Decline Leglifts[/U][/B]
- 12
- 12
- 12

[B][U]B/B Flat Bench[/U][/B]
- 135 x 10
- 185 x 12
- 195 x 10
- 205 x 8

[B][U]D/B Incline[/U][/B]
- 65 x 10
- 70 x 8
- 75 x 5

[B][U]B/B Decline[/U][/B]
- 155 x 12
- 165 x 10
- 175 x 8

[B][U]B/B Curls[/U][/B]
- 45 x 10
- 65 x 12
- 75 x 10
- 85 x 4

[B][U]Standing D/B Curls[/U][/B]
- 30 x 12
- 35 x 10
- 40 x 8

[B][U]Preacher Curls (Life Fitness Machine)[/U][/B]
- 30 x 12
- 40 x 12
- 50 x 12

[B][CENTER][SIZE="4"][COLOR="
DarkRed"]Tuesday September 8th[/COLOR][/SIZE][/CENTER][/B]

[B]Weight - 178.5Lbs.[/B]

[B]Body Parts - Legs + Calves + Abs[/B]

Had a pretty good workout today, tried to get shoulders in today. It wasn’t bothering me today, didn’t want to push it so I went super light got a good pump and no pain:clapping:

[B][U]Leg Press[/U][/B]
- 180 x 12
- 290 x 12
- 310 x 12
- 330 x 12

[B][U]Leg Press Calve Raise[/U][/B]
- 270 x 15
- 290 x 15
- 310 x 15
- 330 x 12

[B][U]Leg Extensions[/U][/B]
- 105 x 12
- 120 x 12
- 135 x 12

[B][U]Leg Curls[/U][/B]
- 105 x 12
- 120 x 12
- 120 x 12

[B][U]D/B Front Raises[/U][/B]
- 15 x 12
- 15 x 12

[B][U]D/B Side Raises[/U][/B]
- 15 x 12
- 15 x 12

[B][U]D/B Rear Delt Raises[/U][/B]
- 15 x 12
- 15 x 12

[B][CENTER][SIZE="4"][COLOR="
DarkRed"]Thursday September 3rd[/COLOR][/SIZE][/CENTER][/B]

[B]Weight - 178Lbs.[/B]

[B]Body Parts - Chest + Biceps + Abs[/B]

[B][U]Hanging Leg Raise[/U][/B]
- 12
- 12
- 12

[B][U]Kneeling Rope Crunch (Obliques)[/U][/B]
- 80 x 12
- 80 x 12
- 80 x 12

[B][U]Rotator Cuff (internal + external rotation)[/U][/B]
- 25 x 12
- 25 x 12

[B][U]B/B Flat Bench[/U][/B]
- 135 x 12
- 185 x 12
- 195 x 10
- 205 x 8

[B][U]D/B Incline Bench[/U][/B]
- 60 x 12
- 65 x 10
- 70 x 7

[B][U]Decline[/U][/B]
- 145 x 12
- 155 x 12
- 165 x 7

[B][U]Standing B/B Curls[/U][/B]
- 45 x 12
- 55 x 12
- 65 x 12
- 75 x 10

[B][U]Standing D/B Curls[/U][/B]
- 30 x 12
- 35 x 10
- 40 x 8

[B][U]High Cable Curls[/U][/B]
- 60 x 12
- 60 x 12
- 60 x 8

[B][CENTER][SIZE="4"][COLOR="
DarkRed"]Tuesday September 1st[/COLOR][/SIZE][/CENTER][/B]

[B]Weight - 177.5Lbs[/B]

[B]Body Parts - Legs + Calves + Abs[/B]

Tried To hit shoulders today but I tried one set and it was a no go:(

[B][U]Kneeling Rope Crunch[/U][/B]
- 100 x 12
- 100 x 12
- 110 x 12

[B][U]Leg Press[/U][/B]
- 180 x 12
- 270 x 12
- 290 x 12
- 310 x 12

[B][U]Leg Press Calve Raises[/U][/B]
- 270 x 12
- 290 x 12
- 310 x 12
- 330 x 12

[B][U]Leg Curl[/U][/B]
- 90 x 12
- 105 x 12
- 120 x 12

[B][U]Leg Extension[/U][/B]
- 90 x 12
- 105 x 12
- 120 x 12

[B][CENTER][SIZE="4"][COLOR="
DarkRed"]Saturday August 29th[/COLOR][/SIZE][/CENTER][/B]

[B]Weight - 178Lbs.[/B]

[B]Body Parts - Back + Triceps + Abs[/B]

[B][U]Hanging Leg Raise[/U][/B]
- 12
- 12
- 12

[B][U]Kneeling Rope Crunch[/U][/B]
- 100 x 12
- 100 x 12
- 100 x 12

[B][U]Back Extensions[/U][/B]
- body x 12
- 25 x 12
- 25 x 12

[B][U]Pullups[/U][/B]
- body x 15
- 5 x 12
- 10 x 10
- 15 x 7

[B][U]Seated Rows (Life Fitness Machine)[/U][/B]
- 90 x 12
- 105 x 12
- 105 x 12

[B][U]Stirrup Grip Pulldowns[/U][/B]
- 90 x 12
- 105 x 12
- 120 x 10

[B][U]Nose-Breakers[/U][/B]
- 65 x 12
- 65 x 12
- 70 x 12
- 75 x 12

[B][U]V-Bar Pushdowns (cross-over machine)[/U][/B]
- 100 x 12
- 110 x 12
- 110 x 12

[B][U]D/B Kickbacks[/U][/B]
- 20 x 12
- 20 x 12

[B][CENTER][SIZE="4"][COLOR="
DarkRed"]Thursday August 27th[/COLOR][/SIZE][/CENTER][/B]

[B]Weight - 179Lbs.[/B]

[B]Body Parts - Chest + Biceps + Abs[/B]

[B][U]Rotator Cuff (internal + external rotation)[/U][/B]
- 25 x 12
- 25 x 12

[B][U]Decline Oblique Situps[/U][/B]
- 14
- 14
- 14

[B][U]B/B Flat Bench[/U][/B]
- 135 x 10
- 185 x 12
- 195 x 10
- 205 x 8

[B][U]D/B Incline[/U][/B]
- 60 x 12
- 65 x 10
- 70 x 6

[B][U]Decline[/U][/B]
- 155 x 12
- 165 x 10
- 165 x 12

[B][U]Seated D/B Curls[/U][/B]
- 20 x 12
- 25 x 12
- 30 x 12
- 35 x 10

[B][U]Incline D/B Curls[/U][/B]
- 20 x 12
- 25 x 10
- 25 x 10

[B][U]Concentration Curls[/U][/B]
- 15 x 10
- 15 x 10
- 20 x 10

[B][CENTER][SIZE="4"][COLOR="
DarkRed"]Tuesday August 25th[/COLOR][/SIZE][/CENTER][/B]

[B]Weight - 178Lbs.[/B]

[B]Body Parts - Legs + Calves + Shoulders + Abs[/B]

Glad to be back in the gym this week. Was working 12 hour days last week and with other stuff I needed to do around the house just couldn’t make it to the gym. Banged my right knee up at work a few weeks a go so this was the first time I’ve done legs in three weeks i believe so I took it easy today need to be able to walk at work:) Switching things up again moved leg day to my first session of the week.

[B][U]Hanging Leg Raise[/U][/B]
- 12
- 12
- 12

[B][U]Kneeling Rope Crunches[/U][/B]
- 100 x 12
- 100 x 12
- 100 x 12

[B][U]Leg Press [/U][/B]
- 180 x 12
- 270 x 12
- 280 x 12
- 290 x 12

[B][U]Leg Press Calve Raises[/U][/B]
- 270 x 15
- 290 x 15
- 290 x 15
- 290 x 15

[B][U]Leg Curls[/U][/B]
- 90 x 12
- 105 x 12
- 120 x 12

[B][U]Leg Extensions[/U][/B]
- 90 x 12
- 105 x 12
- 120 x 12

[B][U]Military Press (Life Fitness Machine palms facing)[/U][/B]
- 50 x 12
- 60 x 12
- 70 x 12
- 70 x 12