D-lats getting back to huge.

Subbed!!!
kill it bro

Chest day
i decided that since I'm coming back from injuries I might as well break everything down to the foundation even if it means using less weight!?!?!
I am struggling with the thought but know its a must. I want to get my form laser precise.

Flat bb bench press
3x10 135
2x10 185
3x225

incline smith press.
3x10 225
110 185

hammer Iso decline press
2plates per side for 3 sets of super slow rest at the bottom but not touching down but pausing for the stretch.
2 plates and a 25 per side with the same cadence.

light trtrice
cambered handle push downs
full stack for 4 sets of 10

seated one arm tricep ext
2x10 30lb db
2x7 40lb db

cable kick backs
40 lbs for 3 sets of 12

i had a great pump!! My diet was ok. I woke up late and couldn't cook breakfast so that was my only hiccup for the day. All in all things are happening.

Good luck bro. I know how it is not being able to lift. I fell off a roof a little while back and chipped my elbow and dislocated my shoulder. Couldn't do shit for 6 months. I dropped close to 20lbs and felt tiny as fuck. Muscle memory is on our side ;). I'm still a ways back from where I was but I feel and look good

Posted by: @d-lats

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Chest day
i decided that since I'm coming back from injuries I might as well break everything down to the foundation even if it means using less weight!?!?!
I am struggling with the thought but know its a must. I want to get my form laser precise.

Flat bb bench press
3x10 135
2x10 185
3x225

incline smith press.
3x10 225
110 185

hammer Iso decline press
2plates per side for 3 sets of super slow rest at the bottom but not touching down but pausing for the stretch.
2 plates and a 25 per side with the same cadence.

light trtrice
cambered handle push downs
full stack for 4 sets of 10

seated one arm tricep ext
2x10 30lb db
2x7 40lb db

cable kick backs
40 lbs for 3 sets of 12

i had a great pump!! My diet was ok. I woke up late and couldn't cook breakfast so that was my only hiccup for the day. All in all things are happening.

What did you injure? From the look of those bench numbers, must have been testicular in nature. Lol, just kidding bro. Keep killin it.

Posted by: @gsracer

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What did you injure? From the look of those bench numbers, must have been testicular in nature. Lol, just kidding bro. Keep killin it.

Lol I trashed both shoulders to the point that I was missing work and sleep. I was eating 6-9 Tylenol 3 a day to function:(.So I'm healed up no pain meds thank god! Trust me my weights will be more testicular in a month or so 🙂

injuries suck. looks like you recovered pretty well with all the reps you hitt. just be carefull, don't take much to make a guy go power happy and throw on too much. i'm following, might even steal some of your workouts.

I hear ya bro.
hit arms last night.
Kept the volume a little higher and the poundages medium.
I did a basic superset routine ie. one bicep excercise for 3 sets then one tricep for 3 sets. I'm too burned from work to right this one out lol! On my way to watch GSP crush Condit and have a few beers. Thanks to those that are following keeps me in line when I know you guys will let me have it if I slip up!

Hit legs last week just light but will begin to move a little more weight this week.
Switched gym locations also which I do every couple years just to switch it up and see different faces. This new Golds is older than my last gym and has a much more bodybuilding oriented feel. It's dark and loud which I like.
Chest
incline bench press
3 sets of 135 to warm up
225x 12
245x 10
275x 6
275x 3

flat db bench press
85x12
100x 10
110x 6

low cable cross overs
50 lb stack for 4 sets to failure.

hammer chest press seated
i put a pair of 45s on each side and rest paused about 6 sets to mutilate tha muscle finers.i felt great and am really getting back into it.
My cycle has been switched a bit. I dropped the dbol as I was just too ragey and switched from tren a to e as I'm finding it hard to keep my pinning schedule with work being soo crazy.
im looking at adding igf-des and some ghrp-6 so if anyone has a simple protocol I'm all ears.

c?m on vì chia s?................................................ .................:)

Back day.
Superset light pull downs behind the neck and mid grip pull ups. I've been doing this as a warm up for the last few weeks and it really builds a good connection to feeling the lats right from the start of the workout.

bb rows
135x 12 for 2sets
185x 10
225x 8
225x 6

t-bar rows
2plates x 12
3 plates x 10 x 2
4 plates x 6

low cable v handle rows extending at the bottom til the stack just touches.
i did 6 sets upto 250 on the stack.
I didn't do dreads today because I took my daughter skating for the first time the other day and completely cooked my hams and lower back holding her up around the rink for an hr straight. She will be a star hockey player I'm sure of it lol!!
My diets been good, getting a lot of protein and calories. I'm looking more defined while maintaining a stable weight of 230. I also started doing abs every time I train. I've never trained and in my life so this should be interesting.

Legs

stretch for 5 mins.

iso leg ext.
4sets of 60lb per side to get blood moving and knees warm.

leg press feet close and high on the deck.
6 sets going up to 5 plates a side.

squats.
My lower back and knees were becoming an issue so I'm toning everything down a bit to improve form and rom.
5 sets up to 225 for 12

Standing leg curl 50lb a side for 4 sets

sldl
4 sets of 10 x 135

seated and standing calf raises 4 sets of each.

felt great! Weight was shit but it will come back:)

how's the legs feeling today?
leg press ,squats and SLDL's , bet your ass is sore.

just keep putting in the work, don't go to crazy with abs till you break them in. don't want to pull something.

Lol I'm stuff! Ended up pouring two trucks of concrete today which really put the icing on the hamstrings!!

Gym pic

Not sure why that's sideways but whatever you get the idea lol!