T Nation

New Here, Looking to Make Improvements

Hello, fellow T-Nation users my name is David Onorato. I am currently 23 and about to graduate college with a degree in History in 3 weeks. I have been reading articles from T-Nation since 2006 and possibly in 2005 as well. I have finally decided to join this forum which I have read through over the years.

Basically, I have been lifting weights since I was 13. I played football in high school and continued working out into college while I worked my evening job as a front line supervisor at United Parcel Service. I firmly believe that I was in my best shape when I was either 20 or 21. I have fallen beneath myself since packing on some weight and not making any significant gains.

I decided that joining this forum and creating a training log would turn everything around. I have always followed the basis of a raw power lifting regime but I do not compete.

4/30/13
Monday:

Flat Bench Press
(Warm Up) Pre-Lifting Stretches followed by benching the bar 45x10
135x10
185x5
225x1
245x3x3
225x10

Incline Bench Press
135x8
155x8
135x8

Hammer Strength Dip Machine
180x8
250x8
250x8
250x8

Shoulders: Lateral Side Raises
10x10x3

Triceps: Machine Cable Triangle Bar Pushdowns
100x10
110x10
120x10

Triceps: One Arm Dumbbell Extensions (palms facing upwards)
25x8
30x8
35x8
35x8
27.5x10

Chest: Machine Cable Crossover (from the top)
30x10
50x10
50x10

Cool down: Post-Lifting stretches