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10/28/2012 12:59:39 PM -
...and so it begins.

Almost 4 weeks off I'm back in the gym.

As noted in past logs I will list the weights - sets and reps with some notations so you can see how this start up process will work.

The volume, density, movements and loading will start low and easy and change over time.

Yesterday was back day.

Hammer Machine Rows
* 3 warm up sets with 1-2 plates per side
* 3 work sets of 10 with 3 plates per side
-- To provide more information on this loading. When I'm at the peak of my training state I can do 6 plates per side for 8 reps. I would guess if I had to I could do 5 plates for 6-8 right now. I could easily do 20-30 reps with 3 plates per side.
-- The rest was as needed but not rushed in any way.

Mag Grip Pull Downs
* 2 warm up sets
* 3 work sets of 10 reps
-- The weight was the same "exertion" as the rows, light and easy.

* 3 sets 15 reps
-- also light and easy

Back Raises
* 2 sets 15
-- If I had to I could do 50 and at peak state have done 100 reps. Once again light and easy.

Today was chest day

Swiss Press Bar
* This is the new bar we are testing.
* 6 warm up sets of 10
* 3 work sets of 10 with 185
-- Very light and easy

Slight Incline Dumbbell Press
* 4 warm up sets
* 3 work sets of 12 with 85 pounds
-- Before the break from training I did 140 for 12 so this was also light and easy.

Decline Hammer Press
* 2 warm up sets
* 2 work sets with 2 plates per side
-- also light and easy

* 3 easy sets of 15

Rear Delt Ropes
* 100 reps

Seated Machine Side Raise
* 3 est sets of 15

I have also been doing light rehab work on my lowerback, hip, shoulders and elbows.

There will also be a bigger emphasis on ab and lower back work as I move forward. The reason for this is the big heavy movements I usually relay on for this will not come back into the program for several weeks.

Dave Tate

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