T Nation

Awake and Alive


#1

In the past 2 years I have been pushed/pulled through alot, I don't want to go into details and I'm sure that you don't truly care, but the point is that I have rediscoverd several things in my life and have found myself in a place of reconstruction. I am working 14 hours a day 5 days a week and I have found a way and the time to get into the Gym. I'm still not sure what my endgame is but I know I have found a path to it.

But anyways on to the Training!
So I read the Mountian Dog articles and thought I would give them a shot. I did the arms workout last tuesday and was floored, massive pump, and it felt good. Not Arnold good but It was something I had not had in the Gym in a long time. So I build me a program. Due to my Work Schedule my week is jacked up but here it goes.


#2

Week 1 Day 1 01/21/11

Barbell Incline Press: 2X8 @ 115, 8 @ 145, 5 @ 145, 6 @ 140.

Flat Dumbbell Twist Press: 3X10 @ 30/50/55(8)

Machine Press Stretch: 3X10 @ 120/140/140, No stretches this week, need to bring bands from home(none @ Gym)

Still in the process of setting up the program will add the back lifts 01/24/11.


#3

Week 1 Day 2 01/22/11

Cross Body Hammer Curls: 3X10 @ 20, 3X10 @ 30/35/40

Rope Pushdowns: 4X12 @ 70/80/90/100

EZ Bar Preacher Curl: 3X8 @ 75(7)/80(3)/70(6)

Bench Dips: 3X8-15/Failure @ 10/15/20(15)

EZ Bar Curl w/ 3 sec. Descents: 2X8 @ 75/75

Incline EZ Bar Extensions: 3X15 @ 45/50/55(8)

Fell a little short on some reps, still getting the kinks worked out.


#4

01/23/11
Got called off from work due to snow, slept on and off all day/night, had planned on going to the Gym and doing some cardio but that never developed.

So long story short is I am working 12's and nights so I get up at 5:30 PM ish and head to work, I get off of work @ 8 and usually get back home and to the Gym by 9:30 AM. My week starts on Friday and ends on Tuesday with Wednesday and Thursdays being my Sat and Sun.


#5

Week 1 Day 4 01/24/11

Barbell Incline Press: 2X8 @ 115, 8 @ 145, 8 @ 145, 8 @ 145.

Meadows Rows: 2X8 @ 90, 3X8 @ 115

Flat Dumbbell Twist Press: 3X10 @ 55/55/55(8)

Dumbbell Deadstop Rows: 3X8 @ 75/80/90

Machine Press Stretch: 3X10 @ 120/140/140, No stretches this week, need to bring bands from home(none @ Gym)

Stretchers: 2X12 @ 120

Good Solid work out. Its been a long time since I have done back work, it felt good, I underestimated myself and need to up a little on the weights for next week.


#6

Week 1 Day 5 01/25/11

Cross Body Hammer Curls: 3X10 @ 20, 3X10 @ 35/40/45

Rope Pushdowns: 4X12 @ 70/80/90/100

EZ Bar Preacher Curl: 3X8 @ 70/75(3)

Bench Dips: 3X8-15/Failure @ 15/20/25(16)

EZ Bar Curl w/ 3 sec. Descents: 2X8 @ 75/75

Incline EZ Bar Extensions: 3X15 @ 45/45/45


#7

Week 2 Day 1 01/28/11

Cross Body Hammer Curls: 3X10 @ 20, 3X10 @ 40/45/50

Rope Pushdowns: 4X12 @ 80/90/100/110

EZ Bar Preacher Curl: 3X8 @ 65/70(7)/75(3)

Bench Dips: 3X8-15/Failure @ 25(20)/30(18)/35(11)

EZ Bar Curl w/ 3 sec. Descents: 2X8 @ 80/80

Incline EZ Bar Extensions: 3X15 @ 45/50/55


#8

So last week went south real fast, but some good may come out of it in the long run. But come tomorrow AM its back to work.