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Marz
06-21-2009, 07:43 PM
A little background: Played football for my last year, stopped lifting, lost 75 lbs. (muscle and fat).

Weight: 230
Age: 17
Height: 5' 11.5"

Goal: Get back into lifting and pushing heavy weights. Going into college with a major in exercise physiology and it's time to start back up.

Second session after not lifting for close to 8 months.

Day 2 Sunday
Stair climber 5 minute warm-up
Squat 45x10, 135 2 sets 8, 185x4 (hamstrings hurt everytime I squat, need to get my hamstrings strong)
Leg press 45x10, 185x20
45 degree hyper 10x10,8,8
Cable curl 96x8,86 2 sets 8
Stability ball crunch 2 sets 15

Marz
06-24-2009, 08:45 PM
Day 3

Cardio treadmill 5 min
Bench bar 3 sets 5, 95x5, 135x2x5, 155x3 (shoulder was hurtin so I stopped early)
Lat pulldown 140x3x10
Skull crusher 50+barx3x8
Leg lifts 3x12

Quick lift in & out

Marz
06-27-2009, 03:09 PM
Day 4

Squat: Bar x 5, 135 x 5, 185 x 3 x 5 (went as low as I could, parallel or a lil below)
RDL 135 x 3 x 8
Chest Supported Row Machine 162 x 4 x 6
DB Hammer 30 x 3 x 8
Seated calf 90 x 3 x 15

Marz
07-10-2009, 09:35 PM
Day 5

Cardio bike 5 minutes....
Bench bar 2 x 10, 135 x 5, 155 x 5,5,4
Flat DB Bench 55 x 3 x 6
Machine Chest Supported Row 162 x 4 x 6
Machine curl 82 x 3 x 10
Bosu Abs 2 x 15

Weilder
07-10-2009, 10:23 PM
Nice to see you back man. Keep pounding!

Marz
07-13-2009, 06:55 PM
Thanks man!

Day 6
Elliptical 5 minutes
Deadlift 135 x 5, 185 x 5, 225 x 2 x 5, 275 x 1
Leg press 3 plates 2 x 10
Lat Pulldown 140 x 3 x 6
Skull Crusher 50 lb. + bar x 3 x 6
Calf Raises 2 plates 3 x 15

Marz
07-24-2009, 12:20 AM
Day 7
5 minute on treadmill
Bench bar x 2 x10, 95 x 5, 135 x 10, 155 x 3, 165 x 1, 155 x 2
DB bench 60's 3 x 6
Chest Supported Row 162 x 4 x 8
Hammer curl 30's 3 x 8
Abs on ball 3 x 15

kingkong
07-24-2009, 04:08 AM
good luck man!