Dontrunwithknives Posted June 30, 2013 Report Share Posted June 30, 2013 Well after having a year off from bodybuilding and losing a lot of size (went from 89kg down to 72kg) I'm back in the gym.I'm looking to regain all the lost muscle and then get a lot bigger. My current goal is 90kg at <15% bodyfat.The attached picture is from March 2013 and shows how small I got.Been back in the gym for a few weeks now and lifts are slowly on the way back up, sitting at 75kg body weight.I'm looking to keep up the cardio a bit more this time around.Workouts and recent pictures to follow. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted June 30, 2013 Report Share Posted June 30, 2013 Have you been off the forums for a year, mate? Surely not! It doesn't seem like that long. *shok*Welcome back, anyway. It'd be interesting to see what you looked like at 89kg, if you've got any photos. Quote Link to comment Share on other sites More sharing options...
Dontrunwithknives Posted June 30, 2013 Author Report Share Posted June 30, 2013 Yeh looks like it was 16th of July 2012.Old pictures are attached. Almost put them up before but it was a bit depressing haha. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted July 1, 2013 Report Share Posted July 1, 2013 Yeh looks like it was 16th of July 2012.Pictures are attached. Almost put them up before but it was a bit depressing haha.Good thickness in chest *good* Quote Link to comment Share on other sites More sharing options...
Dontrunwithknives Posted July 1, 2013 Author Report Share Posted July 1, 2013 Back and Biceps - 01/07/13 (6:15pm - 7:30pm) Pull-up (semi wide grip)BW x 10Bent Over Row (over grip)Bar x 12, 40 x 12, 60 x 12Bent Over Row (under grip)70kg x 12, 80kg x 8, 90kg x 3 DS 80kg x 6, 60kg x 12Pull-up (wide grip)BW x 10, BW x 5Pull-up (standard grip)BW x 8Pull-up (reverse grip)BW x 8Alt. Dumbbell Bicep Curl15kg x 6, 17.5kg x 6, 20kg x 6X Chest Alt. Dumbbell Bicep Curl22.5kg x 6, 25kg x 6, 20kg x 6Pull-up (wide grip)BW x 101 Arm Dumbbell Row30kg x 12, 37.5kg x 8, 40kg x 8, 37.5kg x 8 DS 30kg x 51 Arm Cable Curl60lbs x 6Pull-up (extra wide grip)BW x 4Straight Bar Cable Bicep Curl120lbs x 8, 150lbs x 3 +1part, 135lbs x 5 DS 105lbs x 3 DS 75 x 3Seated Row Machine110 x 12 +8fastMega Bicep Set©12.5kg x 6Pull-up (close parallel grip)BW x 5 Quote Link to comment Share on other sites More sharing options...
Dontrunwithknives Posted July 3, 2013 Author Report Share Posted July 3, 2013 Shoulders and Traps - 02/07/13 (6:30pm - 7:30pm) Standing Dumbbell Shoulder Press10kg x 12, 15kg x 12, 17.5kg x 6Seated Dumbbell Shoulder Press15kg x 12, 20kg x 6, 20kg x 6, 20kg x 6 DS 15kg x 6Dumbbell Lat Raise SS Dumbbell Rear Delt Raise8kg x 12 SS 12kg x 12, 8kg x 12 SS 12kg x 12, 8kg x 12 SS 12kg x 12Cable Upright Row90 x 12, 120 x 12, 120 x 12 DS 90 x 8Alt. Dumbbell Front Raise8kg x 6, 10kg x 8, 12kg x 7, 10kg x 6 Quote Link to comment Share on other sites More sharing options...
Dontrunwithknives Posted July 7, 2013 Author Report Share Posted July 7, 2013 Chest and Triceps - 04/07/13 (6:00pm - 7:30pm) Dumbbell Bench Press15kg x 12, 20kg x 12, 25kg x 8, 30kg x 6, 35kg x 4, 40kg x 4, 40kg x 4, 35kg x 6, 30kg x 8Incline Dumbbell Flyes12.5kg x 12, 17.5kg x 8, 20kg x 6, 17.5kg x 6 DS 12,5kg x 6Straight Bar Tricep Pushdown120lbs x 6 SS 150lbs x 6, 180lbs x 6, 180lbs+10kg x 5, 180lbs x 9, 180lbs x 6 DS 135 x 6Cable X Over6P x 12, 8 x 10, 9P x 8, 9P x 6 DS 7P x 8 DS 5P x 10Rope Tricep Pushdown120lbs x 12, 150lbs x 8Incline Close EZ Bar Press40kg x 12Rope Tricep Pushdown150lbs x 6Incline Close EZ Bar Press40kg x 10Rope Tricep Pushdown90lbs x 24Incline Close EZ Bar Press40kg x 8 Quote Link to comment Share on other sites More sharing options...
Dontrunwithknives Posted July 11, 2013 Author Report Share Posted July 11, 2013 Back and Biceps - 06/07/13 (6:30pm - 7:30pm) Bent Over Row (over grip)Bar x 40, 40kg x 12, 60kg x 12, 80kg x 7, 80kg x 8 (under grip), 60kg x 12, 60kg x 12 (under grip), 60kg x 8 (from floor)Cable Back X Over3P x 8Pull-up (wide grip)BW x 12, BW x 8 (norm grip), BW x 6, BW x 6 (norm grip), BW x 5 (under grip)1 Arm Dumbbell Row30kg x 12, 40kg x 8, 30kg x 12Cable Rope Pull75lbs x 12, 150lbs x 10, 150lbs x 10, 150lbs x 10Straight Bar Cable Curl120lbs x 12Alt Cable Bicep Curl20 x 5Standing EZ Bar Curl30kg x 8, 30kg x 8 (close grip), 30kg x 8Alt Dumbbell Curl15kg x 5Barbbell Reverse CurlBar x 12 SS Bar x 12 (norm)Cable Back X Over3P x 10Mega Bicep Set©12.5kg x 4 Quote Link to comment Share on other sites More sharing options...
Dontrunwithknives Posted July 11, 2013 Author Report Share Posted July 11, 2013 Shoulders And Traps - 09/07/13 (6:15pm - 7:30pm) Standing Dumbbell Shoulder Press10kg x 16Seated Dumbbell Shoulder Press15kg x 6, 20kg x 6, 25kg x 7, 25kg x 6, 25kg x 3, 20kg x 8Standing EZ Bar Press30kg x 10, 40kg x 9, 45kg x 4, 40kg x 6 DS 30kg x 4Dumbbell Rear Delt Raise SS Cable Upright Row12.5kg x 12 SS 105lbs x 12, 17.5kg x 12 SS 150lbs x 12, 20kg x 10 DS 17.5kg x 8 SS 150lbs x 10 DS 105lbs x 8, 12.5kg x 12Barbell Front Raise18.5kg x 12Dumbbell Shrug30kg x 12, 40kg x 12, 30kg x 30Dumbbell Lat Raise8kg x 12Dumbbell Rear Delt Raise9kg x 12 Quote Link to comment Share on other sites More sharing options...
Dontrunwithknives Posted July 11, 2013 Author Report Share Posted July 11, 2013 Chest and Triceps - 10/07/13 (6:00am - 7:00pm) Barbell Bench PressBar x 20, 40kg x 12, 60kg x 12, 80kg x 2, 80kg x 3, 60kg x 10Dumbbell Bench Press30kg x 4, 30kg x 6, 30kg x 80Incline EZ Bar Bench Press (close grip)30kg x 12, 40kg x 7, 50kg x 8 (norm grip), 50kg x 5, 50kg x 5 DS 40kg x 5Rope Tricep Pushdown105lbs x 12Straight Bar Tricep Pushdown150lbs x 12, 180lbs x 8, 180lbs x 6, 180 x 6Cable X Over7P x 12, 9P x 6, 7P x 12, 5P x 10Cable 1 Arm Tricep Pushdown (reverse grip) SS (norm grip)4P x 12 SS 4P x 12Rope Tricep Pushdown105lbs x 12, 75lbs x 10, 45lbs x 20 Quote Link to comment Share on other sites More sharing options...
Dontrunwithknives Posted July 25, 2013 Author Report Share Posted July 25, 2013 IIFYM Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted July 25, 2013 Report Share Posted July 25, 2013 KFCIIFYM Quote Link to comment Share on other sites More sharing options...
White_Knight_Ways Posted July 25, 2013 Report Share Posted July 25, 2013 Hey Bro – Good to see your back into it! Whats your BF at the moment. Wana race to a Lean 90kilo*diablo*(im 85->20BF atm) Quote Link to comment Share on other sites More sharing options...
Dontrunwithknives Posted July 26, 2013 Author Report Share Posted July 26, 2013 Hey Bro – Good to see your back into it! Whats your BF at the moment. Wana race to a Lean 90kilo(im 85->20BF atm)Hey, yeh I'm keen. Not sure of BF at the moment but it's not high. Been doing a bit of MMA type training and cardio recently which has kept it lowish. About to start a big bulk though *biggrin* will get a recent pic up later tonight if I can. Quote Link to comment Share on other sites More sharing options...
Dontrunwithknives Posted July 26, 2013 Author Report Share Posted July 26, 2013 Progress pics taken today @ 77.9kg Quote Link to comment Share on other sites More sharing options...
nate225 Posted July 26, 2013 Report Share Posted July 26, 2013 Looking good man - def looking larger than sub 80kg!!Keep up the hard mahi - paying off. Quote Link to comment Share on other sites More sharing options...
Dontrunwithknives Posted July 28, 2013 Author Report Share Posted July 28, 2013 Looking good man - def looking larger than sub 80kg!! Keep up the hard mahi - paying off.Cheers nate, maybe it's just the strong down lighting? *biggrin* Quote Link to comment Share on other sites More sharing options...
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