PTAaron's "I feel like a newbie again" Training Log

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PTAaron

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Okay - I just started a new "blast" phase last week - I'm finally getting close to where my strength was a year ago before my surgery. I haven't been keeping a log over here, because I wasn't getting much in the way of feedback on my old log - but I'm going to keep this one up to date.

My right shoulder (the one I had surgery on) is great - no more real issues with it aside from some lost mobility that may or may not come back. Lately I have been dealing with issues with my left knee and my left shoulder. For the last few weeks of my last blast phase I hadn't been able to do squats because of knee pain, but that seems to be getting better.

I'm going to copy and paste the first few workouts of the blast phase into this journal, then continue to update it every day.

Originally from March 12th:

New 'Blast' phase started today... complete with massive eating on a ridiculous scale followed by massive bloating and the button on my pants popping off! No joke! Apparently I didn't get in quite enough solid food this morning, so things kind of "exploded" when they got through my stomach... LOL!!

Anyway - weighed myself today and I was 242lbs... a result of cutting out a meal a day as required for a blast phase, not drinking enough fluids (dehydrated), and not being able to eat very much because I was sick and had no appetite. If you recall from my old journal I was 250-252lbs 2 weeks ago.

My full workout log outline that I am following this blast period is online here: http://www.ptaaron.com/aaronworkout.xls if anyone wants to see the full details. That is what I have printed out and have in my logbook every time I hit the gym. It includes my goal reps and all that fun info if anyone cares to get into too much detail with how I do my workouts.

GOALS THIS TIME:
1) I will not miss a meal this blast period. I had some issues last blast period with not preparing enough food ahead of time, that will not happen this time. I have things planned out very specifically and the plan is a lot easier to follow.
2) I will do at least 2 days of cardio every week. The goal is 4 days of cardio, but 2 will be an improvement over what I have been doing.
3) I will drink enough fluids every day! I have resumed the drinking of 2 quarts of green tea per day in addition to my attempted consumption of 1 gallon of water.
4) I will set personal records on every exercise this blast period. I will beat all of the numbers I set as personal bests when I was training under the guidance of In-Human just prior to my shoulder surgery. I will indicate each PR in my training log with a red *.
5) I will see veins in my quads by the end of the blast phase. I will keep my diet and cardio in check, the veins will be showing by the time this blast phase ends.

Thats about it... time for me to go have my last meal and get myself to bed.
 
Workout 1 - Rotation 1 (Setting Baselines) 3/12/07
First workout of the new blast phase - no "Last Time" numbers.

Incline Barbell Bench Press:
195lbs x 16 Rest Paused

EZ Curl Triceps:
105lbs x 12 Rest Paused

Smith Machine Shoulder Press:
165lbs x 12 Rest Paused

Rack Chins to the Front:
+45lbs x 17 Rest Paused

Close Grip Cable Row:
13 plates x 12 straight set

NOTES:
First workout of the new "Blast" phase... During my cruise period (the last 2 weeks) I only went to the gym one time to do weights - and that wasn't a real workout. I wasn't expecting this first workout to be super impressive, but I was pretty pleased with it. I did my inclines with 10lbs less than at the end of last blast, triceps were the same weight, shoulder press 10lbs less, rack chins 5lbs less, and rows were the same weight.
I am STILL having the sharp pain in my left shoulder though... It started on the last workout of the last blast period while doing declines, and it didn't seem to go away during my 2 weeks of resting. Of course I was sick for over half of that 'rest' time, so I'm sure that didn't help. The pain was only with doing inclines... shoulder press felt FINE. :-/ Today at work Tracy stretched the heck out of my shoulder for me - it is REALLY tight apparently... and it feels a lot better already. We're going to stick with stretching the hell out of it every day for a while and see what happens. Friday I plan to do declines again, and that will be the real test.

As far as the plan for this blast - I'll post that seperately in a second ;)
 
Workout 2 - Rotation 1 (Setting Baselines)- 3/14/07
No "Last Time" numbers ... first time doing this one this blast period.

Preacher Curl:
70lbs + bar x 16 RP

Dumbell Hammer Curl:
45lbs x 10 RP (6 second negatives)

Leg Press Calves:
255lbs + sled x 12 (DC Style) *
New PR on this leg press machine. I have done more weight, but on a completely different machine so I don't know if it is accurate to compare.

Prone Hamstring Curls:
150lbs x 16 RP

Barbell Squat (to a bench):
135lbs x 3 sets of 10 (see notes)

Hip abductor and adductor machines


NOTES:
Good workout today... I am already feeling the bicep/forearm soreness, so tomorrow is going to suck.
My left knee/quad tendon is still really inflammed, so I opted to do squats to a bench instead of ATG today. I also thought I would be smart and not really go very heavy - I think that was a good choice. It felt nice to do the squats anyway, since I haven't been able to do them since 12/14/06 because of various issues - and now this knee problem.
I hit the hip abductor/adductor machines pretty hard today too... I have realized while rehabbing my knee that my hip abductors are REALLY weak, and based on what I know about knee problems I'm sure that is the indirect cause of my knee pain. Obviously my quadriceps tendon being inflammed is the direct cause ;)
Anyway - good workout today, very happy with it. Also happy to have set my first new PR this blast on the calf raises. As I said, I have gone up to 310 + the sled on a different machine before - but that machine seemed to have a lighter sled and was on a different angle.
Oh well - I guess it is bed time now!


----

March 14th side note:
Interesting side note on proper eating and fluid intake... I weighed myself today and I was 248. that is 6lbs more than monday! just goes to show what getting enough food and water into your body will do!
 
(march 15th)
Cardio day today...
30 minutes on elliptical using heart rate control program at 148bpm.
 
Workout 3 - Rotation 1 (Setting Baselines) - 3/16/07
No Last Time numbers.

Decline Barbell Bench Press:
265lbs x 6 RP LOL!! Umm... I'll explain in the "NOTES" section. :P

Close Grip Bench Press:
200lbs x 11 RP

Dumbell Shoulder Press:
60lbs x 18 RP

Rack Chins Behind the Head:
+45lbs x 16 RP

Rack Deadlift (bars set 2" below knees):
295lbs x 7; 245lbs x 10

NOTES:
Decent workout... I actually woke up at 7 am and was WIDE AWAKE because I was so excited to do this workout!
Decline Bench was a disaster - but it was because I am a dumbass. Last blast I ended on 260 x 13RP - so logically I should have gone for 255 since it has been 3 weeks since I did it last... but I thought "Hell, my personal best on these was 265lbs - so why shouldn't I try to set a personal record on my first rotation!" OBVIOUSLY, now we see why! 6 reps rest paused is ridiculously low, and I will drop down to 260 next rotation which should get me safely back to 11-15 reps. Left shoulder was extremely sore during these again, also was quite sore with close grips - felt fine again with shoulder press. I have been stretching the hell out of the shoulder at work, but I keep forgetting to do the inflammation reduction techniques... DOH!
Anyway - overall this was a good first week of the new blast phase.
 
Workout 4 - Rotation 1 (setting baselines) - 3/19/07
No Last Time numbers

Alternating Dumbell Curl:
45lbs x 17 RP

Reverse Grip Machine Preacher:
80lbs x 11 RP

Hack Squat Calves:
240lbs x 8 (DC Style); 180 x 20 (regular speed as punishment for not making it to 12 DC Style)

Hack Squats:
450lbs + sled x 8; 270lbs + sled x 20

Stiff Leg Deadlift:
150x6, 170x6, 190x6, 210x6, 230x5, 250x0 - no rest between sets, only enough time to add a 10lb plate to each side

NOTES:
Okay - so lets talk about this workout... I went in feeling nervous because my left knee is only at about 75%, and I knew I would be taking a risk going into hack squats. I also was nervous because it has been a month since I did this workout last. Curls went well, but my left shoulder was really giving me issues during the set. Hack squat calves - I thought I could do the same weight I ended on last blast. I was clearly incorrect! LOL! Hack squats themselves were not bad. I dropped 80lbs off of my last weight, and my knees held up just fine - only minor soreness during and after the set. I tried for the same weight as last blast on my SLDLs - I failed. Thats ok though.

At work today I had Tracy check out my left shoulder a little more closely - and it is in pretty bad shape. The joint is so tight that I can barely lift my arm before my shoulder blade starts moving along with it (that shouldn't happen). We spent a good half hour beating the crap out of the joint to get it moving, and now it is REALLY irritated. I am going to give Wednesday's chest workout a try and see where I am at then - but it looks like I may have to kill this blast phase until my shoulder is calmed down. If it is still this irritated Wednesday I'll be calling up my sports med doc to look into getting a script for therapy (so Tracy won't have to give up her lunch to stretch my shoulder out) and see about getting some kind of injection.

This is NOT how I wanted this blast period to start out. This log is starting to sound like just me complaining about my injuries!
 
Tuesday's (March 20th) cardio session didn't happen - couldn't get out of bed, didn't feel so good in the morning.

I had one of the therapists at work beat my shoulder up for me real good Tuesday afternoon, and I did ice massage on it 3 times... so the workout this morning was really good. I'll post up the details tonight when I get home from work.
 
Workout 5 - Rotation 1 (Setting Baselines) - March 21, 2007
No Last Time numbers for comparison

Nautilus Vertical Bench Press:
155lbs x 20 Rest Paused
*new machine to me - guessed on a weight for it... too easy.

Dumbell (Tricep) Pullovers:
80lbs x 17 Rest Paused

Hammer Strength Shoulder Press:
90lbs per side x 13 RP
*Same weight and reps as end of last blast

Front Pulldowns:
200lbs x 16 RP

Smith Bent Rows:
160lbs + bar x 11 straight set
*Same weight, more reps than end of last blast

NOTES:
Shoulder felt really good during this workout, I was kind of surprised. There was only a little soreness on the Nautilus Bench Press, and some soreness warming up for pullovers - but nothing like the last couple of chest workouts. I'm going to have my shoulder stretched all to hell again tomorrow because clearly that helped things out! I didn't get to do my ice massage today though, and it got more sore as the day went on.
I'm really happy with my weights/reps on all of the exercises here.

On a nutrition note - I got my order of Waxy Maize Starch and Creating Ethyl Ester today... and I'm trying a slightly new post workout supplementation routine. I'll keep everyone posted on it. Basically now instead of taking in whey, dexttrose/malto, a potato, and 2 boxes of raisins I will be doing this: immediately post workout will be 90g of WMS with 3-5g CEE (no protein powder, trying to take advantage of quick absorption of WMS) - 30 minutes later 50g whey protein and 150-200g of complex carbs. I got this idea from Troponin over on IM.com - we'll see how it works out. The idea being that you take advantage of the WMS to get our CEE in, and to get your muscles "refueled" quickly - then you can take in less protein than you normally would later along with the complex carbs and be sure more of the protein will be put to use for repair instead of being used for energy (because there are plenty of carbs there).
We'll see how it goes.

Anyway - its midnight now... so I'm off to bed!
 
Thanks man.

Today was supposed to be cardio again - for some reason I just could not wake up... hit the "snooze" button for over an hour.
Right now I have to write a letter of recommendation for a co-worker - so that kind of takes priority.
Looks like I'll be hittin in Saturday and Sunday to get in my 2 days!
 
PTAaron said:
(march 15th)
Cardio day today...
30 minutes on elliptical using heart rate control program at 148bpm.
Click to expand...

Wow PT, that's awesome man! I'd have a damn asthma attack after 12 minutes :D
 
I didn't get a chance to type up Friday's workout until just now, so here ya go:

Workout 6 - Rotation 1 (setting baselines) - 3/23/07

Barbell Drag Curl:
100lbs x 13 RP
*left shoulder/bicep attachment was KILLING ME on these.

1 Arm Reverse Cable Curl:
"50"lbs x 13 (6 second negative)
*weight is in quotes because I doubt it is really 50lbs, it is just what the machine says.

Cybex Rotary Calf Machine:
170lbs x 8 DC Style; 150lbs x 20 - regular speed, punishment for failing to get 12 DC style.

Sumo Leg Press:
720lbs + sled x 11 straight set

Leg Press:
810lbs+sled x 6; 630lbs+sled x 13 - ouch! Failed the widowmaker set badly!

NOTES:
Shoulder was REALLY irritated that morning when I woke up - slept laying on it - so I'm not surprised it was killing me at the gym. I've been treating it at work - getting the normal joint mobility back, but I haven't been taking anything for the inflammation. The last anti-inflammatory I was on for my foot (Kataflam) was giving me ulcer-like symptoms after a while, so I've been steering clear of all anti-inflamms for a while until that clears up.
Pretty happy with the leg portion of the workout. Calves were a bitch again, but thats ok - I'll get it next time. Reps were kind of low on the leg press and sumo press, but thats OK because my knee felt really good during the sets.

--------------

Saturday:
Cardio - 30 minutes on elliptical doing heart rate program set at 146bpm.
Abs - Nautilus Crunch machine: Some weight x 35 RP
 
Workout 1 - Rotation 2! Yeah baby!
Last Time: 3/12/07 This Time: 3/26/07

Incline Barbell Bench Press:
Last Time: 195lbs x 16 Rest Paused
This Time: 205lbs x 15 Rest Paused *
*As sad as it is... that is a PR for incline barbell... mostly because until last blast period I NEVER did barbell inclines outside a smith machine.

EZ Curl Triceps:
LT: 105lbs x 12 RP
TT: 105lbs x 14 RP

Smith Machine Shoulder Press:
LT: 165lbs x 12 RP
TT: 170lbs x 12 RP

Rack Chins to the Front:
LT: +45lbs x 17 RP
TT: +50lbs x 17 RP

Close Grip Cable Row:
LT: 13 Plates x 12 straight set
TT: 14 plates x 11 straight set.

NOTES:
Pretty pleased with the workout this morning. I was really questioning my own intelligence going into it with the way my shoulder has been feeling - but I decided to give it a try. Still having the moderately severe pain with incline bench in the left shoulder, but not with anything else! After the workout my shoulder actually felt the best it has in at least a week.
Knee actually felt awesome this morning too... but for some strange reason got really sore when I got to work. I don't understand my body... oh well. Tracy taped my knee for me and it feels a lot better.
Anyway - bedtime for me...
 
Cardio day today... slept through my alarm clock, so I only had time for 25 minutes.
 
Workout 2 - Rotation 2
Last Time=3/14/07 This Time=3/28/07

Preacher Curl:
Last Time: 70lbs + bar x 16 Rest Paused
This Time: 75lbs + bar x 14 RP
*I had the 15th rep 2/3 up, but couldn't get it the rest of the way.

Dumbell Hammer Curl:
LT: 45s x 10 RP (6 second negative)
TT: 45s x 12 RP (6 second negative)

Leg Press Calves:
LT: 255lbs+sled x 12 DC style *(PR on this machine)
TT: 270lbs+sled x 12 DC Style *(new PR - obviously)

Prone Hamstring Curls:
LT: 150lbs x 16 RP
TT: 150lbs x 18 RP
*My PR on here is 160 x 18 RP, in case anyone cares.

Barbell Squat:
LT: 135 x 3 sets of 10 to a bench
TT: 135 x 3 sets of 10 to a bench
*See below

NOTES:
This workout didn't feel as good as I thought it was going to. I was expecting to come in and just kick some serious ass on everything, but that didn't happen. I did a carb loading day yesterday to get ready for "big squat day", because in the past that has helped... but I fell asleep way before I planned to and missed my last meal.
Curls surprised me - I thought I was going to kick their asses today, but the strength just wasn't there. Oh well. Squats - I REALLY wanted to put some real weight on the bar and do them ass to the grass today because screamer boy was doing squats right next to me, but the knee just wasn't having it. I ended up doing 3 warmup sets of 5 with just the bar, 3 sets of 2 with 135 to get my knee warmed up... then the 3 sets of 10. I don't know what it is about free squats that hurts my knee so much - leg press and hacks don't bug it much at all.
 
Haven't had much time to get online and actually type out my workout from Monday... so here it is:

Workout 4 - Rotation 2 - April 2, 2007
Last Time=3/19/07 This Time=4/2/07

Alternating Dumbell Curl:
Last Time: 45lbs x 17 Rest Paused
This Time: 50lbs x 15 RP

Preacher Reverse Curls (machine):
LT: 80lbs x 11 RP
TT: 80lbs x 15 RP

Hack Squat Calves:
LT: 240lbs+sled x 8 DC Style --> 180lbs+sled x 20 as punishment for failure
TT: 240lbs+sled x 12 DC Style
*This HURT LIKE HELL!! I wanted to give up at 10 because it hurt so bad, but thinking of another set of 20 for giving up made me man up and finish the set.

Hack Squats:
LT: 450lbs+sled x 8; 270lbs+sled x 20
TT: 470lbs+sled x 8; 360lbs+sled x 14
*Knee felt good - only minor soreness. 14 was all that was going to happen on that widowmaker though... I didn't want to get squashed like a grape.

Stiff Leg Deadlift:
LT: 150lbs, 170, 190, 210 all x 6; 230 x 5; 250 x didn't do. (all sets done with no rest other than adding weight)
TT: 150, 170, 190, 210, 230, 250lbs all x 6 (no rest... as above)

NOTES:
Pretty happy with this workout. At the time I was kind of disappointed with it, but I don't know why. Looking at it right now it was a damn good workout! My left shoulder was really hurting bad on the bicep curls, which cut my reps down by a few - maybe that is why I was unhappy with it.
Knee felt REALLY good during the workout, just some soreness while warming up. The heavy set and the widowmaker set both felt great, other than my muscles not being able to move the weight!
Since I am typing this up Tuesday night - I didn't do cardio this morning because it was my birthday, and I felt like sleeping in. So deal with it! :D

Wednesday's workout will have to be pushed to Thursday because a realtor is coming over to give me an idea of if I can sell my condo or not - this Michigan economy is KILLING property values.
 
Workout 5 - Rotation 2 - April 5, 2007
Last Time=3/21/07 This Time=4/5/07

Nautilus Vertical Bench Press:
Last Time: 155 x 20 Rest Paused
This Time: 185 x 16 RP
*Still guessed too light!

Dumbell Tricep Pullovers:
LT: 80lbs x 17 RP
TT: 85lbs x 16 RP

Hammer Strength Shoulder Press:
LT: 90lbs each side x 13 RP
TT: 95lbs each side x 13 RP *(I think this is a PR for me)

Front Pulldown:
LT: 200lbs x 16 RP
TT: 210lbs x 15 RP
*Probably should have stayed with 200 and just went for more reps - not really happy with my form on these.

Smith Machine Bent Rows:
LT: 160lbs+bar x 11 straight set
TT: 165lbs+bar x 13 straight set

NOTES:
Good workout, beat all of my numbers from 2 weeks ago.
Shoulder (left) was hurting me pretty bad when I woke up today because I slept on it all night, but it only hurt at the gym during chest press.
 
Thanks man. I used to hate the smith bent rows... but they are starting to grow on me. I really feel like they blast my back.
 
Workout 6 - Rotation 2 - April 7, 2007
Last Time=3/23/07 This Time=4/7/07

Barbell Drag Curl:
Last Time: 100lbs x 13 Rest Paused
This Time: 100lbs x 13 RP
*Bad... time to drop this exercise. I was struggling hard with this one last blast as well.

1 Arm Cable Reverse Curl:
LT: "50lbs" x 13
TT: 6 plates x 11
*Couldn't get to the machine I used last time... some guy was doing golf swing simulation exercises with the cables.

Cybex Rotary Calves:
LT: 170lbs x 8 DC Style; 150lbs x 20 regular speed
TT: 170lbs x 10 DC Style; 150lbs x 20 regular speed - punishment for not getting 12.

Sumo Leg Press:
LT: 720lbs+sled x 11
TT: 720lbs+sled x 14

Leg Press:
LT: 810lbs+sled x 6; 630lbs+sled x 13 :(
TT: 810lbs+sled x 9; 630lbs+sled x 14 :(

Hip abduction and adduction machines:
70lbs on each of them... rest paused for 35-40 reps.

NOTES:
I am not happy with this workout. My shoulder/bicep on the left were really bugging me during the barbell curls - but thats not my excuse for sucking at them, they were just too hard today and I failed to progress them.
My gym is way too crowded on saturdays, which is why I try not to do my weights on the weekends... but using the wrong cable stack for the forearm exercise messed that part up too.
Calves - I progressed them, but still didn't get enough reps! That wasn't a "wimping out" that was a complete muscular failure though, so I don't feel too bad about it.
Knee felt perfect during the leg press exercises, so that is great news at least!
 
Workout 1 - Rotation 3 - April 9, 2007
Last Time: 3/26/07 This Time: 4/9/07
*=Personal Best

Incline Barbell Bench Press:
Last Time: 205lbs x 15 Rest Paused *
This Time: 215lbs x 10 Rest Paused *
*Shoulder was REALLY hurting, I felt very strong on these - had to stop because of the pain.

EZ Curl Triceps:
LT: 105lbs x 14 RP
TT: 105lbs x 17 RP *

Smith Machine Shoulder Press:
LT: 170lbs x 12 RP
TT: 175lbs x 13 RP *

Rack Chins:
LT: +50lbs x 17 RP
TT: +55lbs x 17 RP *

Close Grip Cable Row:
LT: 14 plates x 11 straight set *
TT: 14 plates x 12 straight set *

NOTES:
In case anyone was keeping track - Yes, I got new personal bests on every exercise today. :D I was pretty excited about that! I had to fight like hell to get 17 reps on the triceps though, because 16 was my previous best - and I wasn't going to settle for not getting a new PR on that exercise!
My left shoulder was hurting BAD during incline bench. During the first part of my rest pause set I could only manage 5 reps before I had to stop because it hurt too bad - I felt like I could have gone for at least 2 more good reps if it hadn't hurt. I am calling the doctor's office tomorrow - this has gone on long enough. No other exercises hurt it at all though - so I may just stop training biceps and chest for a while until it calms down... yeah that would be good - stop training my 2 biggest weak points!
Anyway... good day today, and now it is time for bed!
 
Today was cardio day since I couldn't get my ass out of bed early enough to have time for my weights...
Elliptical machine on "Fat Burner" program using heart rate control to keep it at around 145bpm for 30 minutes.
Tomorrow I will do Workout 2. It will be my final attempt at doing barbell squats for a while - if I can't do them without knee pain I am dropping them for a while and replacing them with something to be determined at a later date.
 
Little update - Friday April 13th was my last workout... I attempted to do decline bench but my shoulder hurt so bad I had to dump the weight 3/4 into the first rep with 265.
I finally went to the doctor this past monday, and got a prescription to start PT and for some dexamethasone to try to get the inflammation down...

Had 2 PT visits so far, and it feels better right afterwards - but it is still hurting quite a bit.
 
Another update:
Still in rehab for my stupid shoulder. I can't believe a simple tendon problem is causing me this much grief. I had the tendon injected with cortisone on May 15th - that got rid of most of the inflammation, but my doc informed me that the tendon felt very "rough" as he was doing the injection... which is not a good thing.
Last week I managed to get up to 150lbs on incline bench in therapy without any shoulder pain, so that was a huge moment for me - as sad as that is.
I also did my first leg workout in over 2 months on Wednesday of last week - it consisted of 3 sets of calf raises, 3 sets of ham curls, and 3 sets of squats. I am STILL sore from it!! I only did 135 for 3x15 on the squats - because of the knee injury I was also dealing with from the time of the shoulder problem - and I just can't believe how sore I am!

I weighed myself last week, and I was down to 238lbs (12lb loss) - and I know it isn't because of fat loss. I am still doing cardio consistantly, so there is bodyfat coming off as well - I plan to be at or under 10% bodyfat and have gained back my muscle mass by September when we go to Vegas.
 
Okay - time to start a new training log for my "big return" to being a bodybuilder again instead of being a guy that just does cardio and physical therapy!
Here is a link to my last Training Log: http://www.musclemx.com/f104/ptaarons-training-log-maybe-ill-finally-11414.html for anyone that wants to catch up on old times.

I am coming off of 3 months of only doing cardio, 3 leg workouts, and physical therapy 2x a week for my left shoulder. The "tendon issue" in my right shoulder is mostly resolved FINALLY!! I am not going to jump straight in DC training like I did immediately after my left shoulder surgery - instead I am going to do an equally difficult, but less "intense" workout program (I'll explain what I mean by that in a minute before anyone gets offended) for a month or 2 until my strength is back. I'm not saying this new method isn't "intense" in the sense of being very hard to do - it just uses a lower percentage of your max weights, so in that sense the intensity (using the technical definition) is a little lower. My thought is that this program will build up the endurance in my muscles as well as the strength and I should be able to get back to my pre-surgery (year and a half ago!) level without any more issues.
Anyway... new training program is German Volume Training. I am following the guidelines of Charles Poliquin as outlined on his website. I decided to jump right into the "intermediate" version of the program since (if you ignore the last year and a half) I am technically an "advanced" lifter with 15 years of training experience - yes I realize I don't look like one, but that is more genetics than anything.

My main goal with documenting this phase of my return is to show the newbies out there that you don't have to worry about the weights you are using - no one is going to judge you. What you are going to see in the following log is me using weights that for someone with my training experience and my size (240lbs at 6'1") should be barely warmup weights. Keep in mind I haven't done much outside of PT in the last 3 months, so try not to laugh too hard. ;)

Anyway... workout one to follow:
 
Workout 1:

Goal of first 2 exercises is 10 sets of 6 with 60-90 second rest using your 10 rep max weight.

Low Incline Dumbell Bench Press:
65lb dumbells x6, x6, x6, x6, x6, x6, x6, x6, x6, x6 - 60 second rest between sets

Rack Chins to the Front:
+25lbs x6, x6, x6, x6, x6, x6, x5, x4, x5, x4 - 60 second rest between sets

Machine Flyes:
60lbs x12, x12, x12

Barbell Rows:
135lbs x 12, x12, x12

*I just realized the last 2 exercises were supposed to only be 3 sets of 6, not 12... oh well. I'll do better next time.

NOTES:
I've never spent so long doing 1 exercise before... felt good though. Can't wait to see how sore I am tomorrow.
 
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