kiwithor Posted August 2, 2014 Report Share Posted August 2, 2014 Last six months has been a bit of a right off when it comes to training and good eating as my new careers taken off .Now that that's underway I can get back into lifting with the hopes of competing again by the end of the year Unfortunately Im weak as a kitten and sloppy as hell so the next few months will be focused on tidying up the eating and building a solid base.BackDeadlifts 120x5x5Pullups 4x8-10Pulldowns 4x8Cable rows 4x12DB rows 4x12Shrugs 3x10Good workout. Done in less than an hour. I am going to be adding weight slowly as the body adapts to lifting again. Quote Link to comment Share on other sites More sharing options...
kiwithor Posted August 4, 2014 Author Report Share Posted August 4, 2014 Chest last nightIncline bb press 80x5x5Flat db press 35x8/7/6/5Decline bb press 60x12x4 (paused)Db flyes 16x12x4Cable crossover 15x20x4Long day at work today ended up being 10+ hours between meals which isnt ideal. I had planned to do other exercises but the gym was busy (even at 11pm) so did what was free. Quote Link to comment Share on other sites More sharing options...
kiwithor Posted August 5, 2014 Author Report Share Posted August 5, 2014 ArmsHammer curl 25x8x4EZ curls 4x12Machine curl 4x15-20Cable curl 4x15Rope pushdown 4x25V bar pushdown 4x25Overhead db ext 4x25Bench dips 4x25 Just wanted to get in the gym and do something. Watched an autopsy today and it was pretty gross so needed to distract myself haha. Weighed in at 93.5 today and feeling good being back in the gym. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted August 6, 2014 Report Share Posted August 6, 2014 Last six months has been a bit of a right off when it comes to training and good eating as my new careers taken off .You get that. This is a long-term game, and sometimes there will be periods where life just gets in the way. Good to see you back though, bro.What's the new career that has you watching autopsies? Quote Link to comment Share on other sites More sharing options...
AZIDE Posted August 6, 2014 Report Share Posted August 6, 2014 Last six months has been a bit of a right off when it comes to training and good eating as my new careers taken off .You get that. This is a long-term game, and sometimes there will be periods where life just gets in the way. Good to see you back though, bro.What's the new career that has you watching autopsies?hes a cop. and shit only gets in the way if you let it. longest ive had off lifting since i started is 10 days Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted August 7, 2014 Report Share Posted August 7, 2014 Yeah, but there will always be times where your training has less focus than others.Like you, in the 10 years I've been lifting, I've probably never gone more than a fortnight without a workout (and even that would have been on a holiday). Despite that, there are still periods I can look back on and recognise I was really just going through the motions. Quote Link to comment Share on other sites More sharing options...
Leeroid Posted August 7, 2014 Report Share Posted August 7, 2014 Strongman or powerlifting? Quote Link to comment Share on other sites More sharing options...
kiwithor Posted August 8, 2014 Author Report Share Posted August 8, 2014 Yeah, but there will always be times where your training has less focus than others.Like you, in the 10 years I've been lifting, I've probably never gone more than a fortnight without a workout (and even that would have been on a holiday). Despite that, there are still periods I can look back on and recognise I was really just going through the motions.Thanks Pseudo! This is what I was meaning. While I was studying Id still lift 2-3 times a week but they were as you say just going through the motions. Strongman or powerlifting?Powerlifting brahLegs 8/8/14Squat 100x5x5 - speed weightLeg press 4ppsx10x3Leg extensions 4x25GHR bwx10x4Leg curls 4x15Calf raises 4x12-15Good workout done in 55 minutes. Squatting high bar to hit the quads more. Weight was light so focused on being explosive with each rep. Got night shift tonight so fingers crossed for no foot chases lol Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted August 8, 2014 Report Share Posted August 8, 2014 Leg day. The day the crims get away. Quote Link to comment Share on other sites More sharing options...
kiwithor Posted August 10, 2014 Author Report Share Posted August 10, 2014 Delts 9/8/14Seated BB press 60x8x4 70x5 80x1Arnold press 24x6x4Side raise 4x15Cable upright rows 4x12Rear raises 4x12Overhead pressing felt good could of gone a bit heavier. Good workout before a night shift on VIP protection. Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted August 10, 2014 Report Share Posted August 10, 2014 Rebuilding the tinytraps Quote Link to comment Share on other sites More sharing options...
AZIDE Posted August 10, 2014 Report Share Posted August 10, 2014 Overhead pressing felt good could of gone a bit heavier. Good workout before a night shift on VIP protection. Quote Link to comment Share on other sites More sharing options...
kiwithor Posted August 12, 2014 Author Report Share Posted August 12, 2014 Agreed.Back 12/8/14Deads 130x5x5Pullups bwx8x4Lpd 150lbx10x4Seated Row 120x15x4DB row 34x12x4Machine curl 4x1510kgs more on deadlifts this week. Weights still moving quick and finding the groove again will go 140 next week. Im enjoying the assistance stuff at the moment focusing on using the lats to move the weight and not just momentum. Quote Link to comment Share on other sites More sharing options...
kiwithor Posted August 14, 2014 Author Report Share Posted August 14, 2014 Chest 14/8/14BW update - 91.6Bench press 100x4x3 100x3x2 80x5ds60x8Incline DB 35x10x3 40x3Hammer strength incline 30x10 30x8x3Cable crossovers 4x20Not much to say really other than my bench is weak at the moment. I have tweaked my form so Im using a flat back and narrower grip, taking away te advantage of leg drive and arch.The incline db press felt good today would of liked more reps with the 40s. i think if I cut out the sets of 35 I could hit 6-8. Quote Link to comment Share on other sites More sharing options...
kiwithor Posted August 17, 2014 Author Report Share Posted August 17, 2014 Legs 17/8/14Squat 20x10 60x10 80x8 100x6 120x5x4 120x8Leg press 4ppsx15x4Leg ext 45x15x4GHR bwx10x4Lying leg curl 35x12x2 35x10x2Calves - will hit tommorowGood squat workout today, I used my old weightlifting shoes which helped get into a good groove although I am going to need to get into some stretching to loosen up. Its been a long time since Ive done multiple working sets on squats so my work capacity is being tested, still the weight is up 20kgs from last week so cant complain. On the assistance stuff Ive been keeping the rest time and trying to feel the weight which I think is starting to pay off. Quote Link to comment Share on other sites More sharing options...
kiwithor Posted August 18, 2014 Author Report Share Posted August 18, 2014 Delts 18/8/14Seated barbell press 70x5x5Arnold press 25x8x3 PBSide raise 15x12x3 ss Cable rear delt flyes 15x15x3Seated calf raise 40x25x2 ss BW calf raise x50x2Leg press calf raise 2ppsx10x10 (10s rest in between)This is probably the strongest I have been on overhead work ever. The barbell work was tough had to grind out the last set. Will keep it at 70 for the next few sessions and work on cutting the rest periods down. I would of liked to have done more volume but was pressed for time as I had to pick the kids up from kindy. Looking like arm day tommorow. Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted August 18, 2014 Report Share Posted August 18, 2014 In for TT return to SM arena Quote Link to comment Share on other sites More sharing options...
kiwithor Posted August 20, 2014 Author Report Share Posted August 20, 2014 In for TT return to SM arenaLol.Back 20/08/14Deadlifts 140x5x4 140x10UH pulldowns 150x12x4DB rows 40x10x4Cable row 4x12BTN pulldown 3x20Curls 4x10Deadlifts are feeling better each week, all reps were nice and crisp with good speed. Im seeing improvements on my assistance work which will hopefully correlate to some ok numbers and a bigger lat spread soon enough. Quote Link to comment Share on other sites More sharing options...
kiwithor Posted August 21, 2014 Author Report Share Posted August 21, 2014 Chest 21/8/14 Bench Press 100x5x5 (pb up on last weeks effort) Incline DB 40x6 PB 40x3 35x11 35x9 Hammer strengh 20x15x3 Cable crossovers 4 sets CG incline 4 sets Pushdowns 4 sets Today I focused on setting up a lot tighter on the bench. As a result the weights moved a lot easier and felt a lot lighter with a stable base to press off. I think 140 will be on the cards in a few months. Incline pressing felt strong today, on the 3rd rep of my second set of the 40s I lost the groove and almost dropped one of the dbs on my face so lightened the weight and did some reps. Good workout overall. Quote Link to comment Share on other sites More sharing options...
kiwithor Posted August 25, 2014 Author Report Share Posted August 25, 2014 Delts 24/08/14Seated db press 20x12x2 30x8x2 35x8 35x6 30x8 20x11Barbell press 40x12x4Side raise 5x20Face pull 5x20Hammer curl 30x6x3 15x10x5Close grip bench 60x10x5Barbell curl 4x12Pushdown 4x15Cable curl 4x12Db ext 4x12Legs 25/08/14Pause squat 90x3x8Leg press 5ppsx15x4Leg ext 4x20Ghr 3x10Leg curls 3x12Leg workout was rubbish. Felt fatigued and tired But got through. Onwards and upwards. Quote Link to comment Share on other sites More sharing options...
kiwithor Posted August 28, 2014 Author Report Share Posted August 28, 2014 Chest 28/8/14Bench 80x12x2 easy leastIncline bb 70x8x3Incline hammer strength 30x12x3Finished with crossovers, light delts and Tris. Bench was easy as today all controlled reps with slight pauses. Trained after doing a night shift so reasonably happy considering fatigue Quote Link to comment Share on other sites More sharing options...
kiwithor Posted August 31, 2014 Author Report Share Posted August 31, 2014 Back 31/8/14Deeds 155x2x3 155x4Pulldowns 4x10Db rows 4x10Cable row 4x10Shrugs 4x15Straight pulldown 4x15A LA porchetta large meat lovers is not an ideal preworkout. Quote Link to comment Share on other sites More sharing options...
kiwithor Posted September 3, 2014 Author Report Share Posted September 3, 2014 Hit some delts and arms on monday. Highlights were 35kg db press for a set of 9 and hammer curling the 30s for a set of 8. Legs 3/9/14 W2 D1Squats 20x10x2 60x10x2 100x20 45s rest 100x4Leg press 6ppsx10x5Leg ext 60x20x5GM 5x10 ss Leg press calf raise 5x20Leg curl 3x15 ss one leg calf raise 3x15 Tough leg session not a fan of doing reps but sucked it up and did it any way. Moving to a new station this week and they have a pretty sweet gym set up so will start hitting some extra sessions before/after work. Quote Link to comment Share on other sites More sharing options...
kiwithor Posted October 22, 2014 Author Report Share Posted October 22, 2014 Ive been training and dieting reasonably seriously since the middle of September, have got my bw down to 89 in the morning from 95sh when I left Wellington.CG bench 120x1x2Squat 160x2Leg curl 5x10Calf raise 5x10Ab circuit 4 sets Quote Link to comment Share on other sites More sharing options...
kiwithor Posted November 4, 2014 Author Report Share Posted November 4, 2014 w1d1Bench 75x6x6Sumo dl 130x1x15abs 100 reps w1 d2 Bench 80x5x7 (first and last paused) Sumo dl 140x1x12 Farmers walks 45x3 trips drive way all reps quick and smooth. Just trying to figure out the best groove for both movements right now. Quote Link to comment Share on other sites More sharing options...
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