Yeah, I'm slacking on updating Xanga (unofficial lifting blog) again. So yeah, I've been lifting for the last three weeks or so, after almost a 3 month hiatus from it due to 40-45 hours of work a week PLUS school (8 hours a day)... some of you might disagree, but there really was not any time for me to lift efficiently with all of that. (efficiently being the key word... which especially includes ample recovery time) Coming home at around 11PM everyday from work on an empty stomach really killed me strength and size-wise (except my pot belly); having to wake up at 5:30 in the morning everyday only made matters worse.  But anyway, school is over, I quit my job, and I have no more excuses! Yeah, it's inevitable that I've lost a lot of strength, but I'm just relieved that I'm going up weights somewhat quickly, for now anyway... and I've also gained 15 pounds! I'm guessing it's all fat. I'm going to continue using the 3-days-a-week-ABA scheme outlined in one of my previous blogs with slight modifications and changes in exercises here and there. It's been working great for me before I went on my 3 month break, and if it ain't broke I won't fix it. I have it set up so that some day of training will be muscle hypertrophy oriented, and the others will be for strength. I still consider myself a beginner, so I'm putting most of my focus on compound movements with minimal, if any, isolation work. Heck, the only isolation work I even have are bicep curls! I used to do 3 or 4 sets of barbell curls and call it a day, but since my biceps don't seem to be responding all too well from that, I decided to add in 3 sets of preacher curls to see how things will work out. If it doesn't... oh well, I won't lose sleep over it. *Rep ranges are approximate. I don't abide by them all the time. 3 non-consecutive days, alternating or 4 day split Monday:A Wednesday:B Friday:A Monday:B Wednesday:A Friday:B Workout A: (superset standing shoulder press and upright row) (alternate between weighted pushups and seated dips every A workout) 3x8 flat bench press 3x8 incline bench press 3x8 standing shoulder press 3x10 wide grip upright row (up to lower chest only) 3x8 close grip bench press 3x10 weighted pushups or weighted bench dips Workout B: (superset deadlift/squat and seated cable row) (alternate between deadlift and squats every B workout) 3xfailure pullup or chinup 2x8 bent over barbell row 2x8 yates row 2x5 sumo deadlift/2x8 romanian deadlift (4 sets total) or 2x5/2x10 squats 4x8 seated cable row (on ground) 3x10 standing bicep curls 3x10 preacher curls *GO HEAVY ON WEDNESDAY WORKOUTS FOR FOLLOWING EXERCISES (sub 5 reps): Chest/Tricep/Shoulders: - flat bench press - incline bench press - standing shoulder press - close grip bench press Back/Bicep/Legs: (deadlift and squats are already heavy) - barbell row/yates row - seated row Without further ado: TODAY'S WORKOUT: Hammer Chins: bodyweight 3x10-8-6 (was never good at pullups/chinups, gaining 15 pounds only made it harder! it's all good though!) Bent Over Row: 125 2x8 Yates Row: 125 2x8 Deadlift: 245 2x5 Romanian Deadlift: 135 2x8 Seated Cable Row: 90 4x8 (depressing! biceps were shot... possibly from the hammer chins) Barbell Curl: 85 3x10-10-7 Preacher Curl: N/A. didn't want to do them today. | 
