Fun n Games

[fng 14]

Ok my come back

Christmas 2013 weighed at least 120kg 30% lard plus

Jan 25th brought matrix rower and went back to a body for life diet I had from 2008

Feb 19th first day back at gym

March 8th flying from another club I hopped on there scales 116.5kg in disblief a weighed in at the gym on the 11th 116.5kg

A lot of hard work and a bobby kazemi diet plan in July - August 14th broke the 100kg at 99.9kg and told 16% lard

Workout 5 on and weekend off

Day 1 Back, Deads

Day 2 Chest

Day 3 Shoulders, Traps

Day 4 Legs

Day 5 Arms

typically row 16min at home then to the gym, post gym walk the dog 1.5km, or treadmill if pissing down

Today

front pull downs 38 - 15, 60 - 10, 72 - 8, 84 - 6, 96 - 6, body weight pull up - 4

cable row 60 - 10, 72 - 8, 84 - 8, 96 - 6

t bar row bench 15 - 12, 30 - 10, 45 - 8, 55 - 6

deads 70 - 10, 90 - 8, 110 - 6, 130 - 4, (150 - 2, 170 - 1 belt n straps )

abbs

Dog walk

Current Pb's bench 120kg touch n go, squat (parallel) 140kg, dead 171.4 ( equaled it today )

 

[Cameron_R 52]

A lot of hard work and a bobby kazemi diet plan in July - August 14th broke the 100kg at 99.9kg and told 16% lard

Congrats man!

[fng 14]

Cheers

 

Felt a bit flat tonight, missed a meal today, but had an ok workout

Chest

flat bench  bar - 20, 30 -15, 60 - 10, 80 - 8, 100 - 4, 110 - 1, 120 -1, 100 -3, 80 - 4, 60 -12

incline smith 20 - 12, 40 - 10, 60 - 3, 50 - 4

decline smith 20 - 12, 40 - 10, 60 - 7, 60 - 6

Have had rotator injury use smith quite often for incline

 peck deck seat high and pushing against wrists elbows down

30 - 12, 36 - 10, 42 - 10, 48 - 7

abbs/core

[Leeroid 363]

20kg in 8 months is good yakka.

[fng 14]

Ta need to get some now photo's, got plenty of then

peak hat last year

grey tshirt feb 

arms folded april

[fng 14]

seeing bobby tomorrow night, might see if he can do some better photos

[tyreguy 94]

Hey mate awesome transformation so far, keep up the good work!!

[fng 14]

been a up about 500/600g on the scales so wasn't looking forward to the callipers, but all folds down so some good muscle gains. Bobby took some more photos, will have to wait for him to onsend them.

Tonight

Shoulders/Traps - Ive had a rotator injury so don't press behind and typically do seated arnie dp presses - seems to not incurr and aggravation.

warm up flys 5kg db - 20, arnie press - 20

Arnie db press  15 - 10, 20 - 8, 25 - 6, 30 - 1, 27.5 - 3 

Db side flys 10 - 12, 12 - 10, 15 - 8, 17.5 - 6 ( 4 clean )

I do a lazy super set 30/60 seconds rest, alt front raises & seated rear raise

Front 8 - 10, 10 - 10, 12.5 - 8, 15 - 7

Rear 8 - 10, 10 - 10, 12.5 - 8, 15 - 6, 6 - 12

Db shrugs 32.5 - 10, 35 - 10, 37.5 - 10, 40 - 8

Kettle bell upright row 28 - 12 ( biggest there )

Cable rope handles upright row 56 - 10, 72 - 10, 84 - 7.5, 110 - 6

Tried to take a selfy - mabey i'm just too old

 

 

[bambam 18]

Familiar back drop that, Looking Boss man, Bobby has mentioned how well you are doing. 

[Rebel101 177]

So good to see you getting into program again, may be tough at the start but gets easier as you go, the guys here at Gymnation are really supportive and give loads of good advice, so keep on posting so we can follow your progress!

[fng 14]

cheers guys n girl

Row

Legs

warm up - air squats 20, front squats bar 15  

squats 50 - 10, 70 - 8, 90 - 6, 110 - 4, 130 - 1, 130 - 1, 140 - 1 ( not quite parallel on 140 ), 100 - 1 past parallel, 60 - 6 past parallel

stiffs 30 - 10, 40 - 10, 50 - 8, 60 - 7

Leg press 160 - 10, 200 - 8, 240 - 6, 280 - 4, 320 - 1

lying leg curl, single leg 30 - 10, 36 - 8, 42 - 6, 48 - 4 struggled on last set

standing calf raises 96 - 10, 10, 10, 8, 7 - hold at top of last for each set

seated leg ext, single leg 36 - 12, 42 - 10, 48 - 10, 54 - 9, 60 - 6  jelly legs

slow dog walk 

[fng 14]

legs were feeling it today, didn't think I would get much of a row in pre workout. But just seemed to kick into another gear and had a great row, lungs were going hard after and legs numb.

Arms

tris, tbar push downs 38 - 15, 50 - 12, 62 - 10, 74 - 8, 86 - 5

Db kick backs 12 - 10, 15 - 8, 17.5 - 6, 17.5 -4

overhead high cable rope press 38 - 12, 44 - 10 , 50 - 8 , 56 - 7

Bis, standing alt db curls 15 - 10, 17.5 - 10, 20 - 8, 22.5 - 6, 25 - 4, 27.5 - 2

ezy bar preacher bench wide grip 10 - 12, 15 - 10, 20 - 8, 25 - 4.5, 30 - 2, 20 - 6

Db standing hammer alt curl start at 25's desend through the rack to 12.5's to failure each drop

Didn't have time for abbs, gym shuts early fridays, hopefully that will change with daylight savings

walk dog got wet

[9762291220 29]

walk dog got wet

http://www.urbandictionary.com/define.php?term=walking%20the%20dog

[fng 14]

thats good, thanks

[fng 14]

monday

back, decided it was time to change it up

Row

Deadlifts 70 - 10, 90 - 8, 110 - 6 130 - 4, 150 - 2 ( all raw ), 170 - 1, 180 - 1, 185 - 0 ( belt n straps )

New PB tonight @ 180kg, felt good  .....

Tried 185kg, got that off the ground but it wasn't going to happen so opened hands and let it go.

Wide grip front pull downs 60 - 10, 72 - 8, 84 - 6, 96 - 5, body weight pull ups - 2.5, 2

Bent barbell rows - bar 12 paused, 40 - 10 paused, 60 - 8, 80 - 6 ( belt last set to keep it clean )

High pulls narrow row handle 60 - 10, 72 - 8, 84 - 6, 96 - 6 ( straps last set, forearms gone )

Abbs

walk

[fng 14]

tuesday

Chest

Row

bench -  bar - 20, 30 - 15, 60 - 10, 80 - 8, 100 - 4, 110 - 1, 120 - 1, 125 - 1 ( cheers bambam for the mental saftey of  a spot if needed ), 120 -  0 good negative, 100 - 2, 80 - 6, 60 - 12

New pb 125kg

incline smith 20 - 12, 40 - 10, 50 - 8, 60 - 6

peck deck 30 - 12, 36 - 10, 42 - 8, 48 - 6, 54 - 4

cable crossover declines 20 - 12, 26 - 10, 32 - 8, 38 - 6

abbs

 

[fng 14]

wednesday

shoulders/traps

Row

Warm up 5kg db flys/press 20 each

Arine seated db press 15 -10, 17.5 - 8, 20 - 6, 22.5 - 6, 25 - 4, 27.5 - 4, 30 - 3, 32.5 - 1

Db flys 10 - 10, 12.5 - 8, 15 - 6, 17.5 - 6

ult front raises ss rear flys 8 - 10, 9 - 8, 10 - 6, 12.5 - 6, ( 6 - 15 on rears )

Db shrugs 32.5 - 10, 35 - 10, 37.5 - 10, 40 - 8, 42.5 - 6

kettle bell upright row 28 - 12

rope cable upright rows 56 - 10, 74 - 8, 92 - 6, 110 - 4

Abbs

walk

[Skeletor 522]

Nice lifts going on and good to see all the p.bs . Training must be going right.

[fng 14]

cheers, feeling good energy wise

I don't know if it was the holiday, which I would treat as a deload week although I trained resonably heavy

Or perhaps its the extra corn/rice thin ive been having in my pre workout meal for the last week or so

My diet is basically carb free ( ok 2 big handfulls of salad greens druing the day ) until my pre work out meal ( 1/1.5hrs pre), post workout we go for the insulin spike ( was glycogen, now trying maltodextrin ) my last meal of the day I would call normal. Can't complain it's certainly working for me.

If I have a physcal day at work I normally struggle between meal 3 and the pre workout. had some hydroxycuts and was having a serve instead of a coffee. I didn't have many left so at nz muscle taka open sale i got some ripped freak to replace them with. been having those the past week, certainly notice the difference, bit like having several coffees.

Always trained old school weider pyramid type of thing, push heavy, then tryn get the reps up, then push heavy again.

will continue as per for another 5 or so weeks ( labour weekend ) then try a proper deload....

Don't think I could handle the 5x5 or smolv type training, seem to need a longer recovery these days, legs were still feeling it sunday from last thursday. Just came right for mondays back n deads. Which I feel surprisingly good for considering.

legs again tonight ......

 

 

[fng 14]

Thursday legs

well had an extra 3 corn slims at near on 18g of carbs - why ? - it's leg day and it was the end of the packet - what does this mean - going to be sore for several days

Row

warm up, air squats 20, low box squats bar - 15

Squats 60 - 10, 80 - 8, 100 - 4, 120 - 2, 140 - 1, 100 - 2, 80 - 6

One of the gym staff/instructors came up after my 100 - 4 to say form was looking really good and was below parallel, they weren't there for the rest, 120 felt good, 140 was close ?

stiffs 30 - 12, 40 - 10, 50 - 8, 60 - 8

Leg press 160 - 10, 200 - 8, 240 - 6, 280 - 4, 320 - 2, 360 - 1

360 new pb, had done 340 a little while back, but not since squating properly

lying leg curl single leg 30 - 10, 36 - 8, 42 - 6, 48 - 6

standing calf rasies 96 - 12, 96 - 10, 96 - 10, 96 - 10, 96 - 8

seated leg ext single leg 36 - 12, 42 - 10, 48 - 10, 54 - 10, 60 - 8

dragged around park by dog

[fng 14]

damm, new food plan came through, guna lose the pre workout carbs ... and a few other tweaks.

Just done a food shop as well, will have to have a transition period .....

[fng 14]

friday, arms

short row running late

tries

tbar push downs 38 - 15, 50 - 12, 62 - 10, 74 - 8, 86 - 5, 92 - 2

db kick backs 10 -12, 12- 10, 15 - 8, 17.5 - 4,3

overhead rope press 44 - 15, 56 - 12, 62 - 8, 68 - 6

Bies

Standing ult db curl 15 - 10, 17.5 - 8, 20 - 6, 22.5 - 5, 25 - 4, 27.5 -3, (30 - 1 cheat rep for negative)

Ezy bar preacher bench 10 - 12, 15 - 10, 20 - 8, 25 - 6, 30 - 1.5, 15 - 8

desending ult hammer curls 27.5 - 12.5 no rest, to failure

Best arm pump in ages

Dog walk

[fng 14]

monady, back

row, very good, prob a pb

Deadlifts 70 - 10, 110 - 8, 130 - 6, 150 - 4 ( all raw ) 170 - 2, 180 - 0, 180 - 0 ( Belt n straps )

added a bit more upper volume, but failed at 180kg.....

wide front pull downs 60 - 10, 72 - 8, 84 - 6, 96 - 6, body weight pull up - 4

bent over barbell rows -  bar - 12, 30 - 10, 40, 8, 50 - 8, 60 - 8

narrow grip high pull downs 60 - 10, 72 - 8, 84 - 6, 96 - 6, 104 - 5 ( straps on last 2 sets, had to get spotted down into position on last set )

seated row 60 - 15

Abbs

walk dog

[fng 14]

Tuesday, chest

Had a very physical day a work, and felt quite flat

Bench, bar -20, 30 - 15, 40 - 12, 60 - 10, 80 - 6, 100 - 2, 120 -1, 110 - 1, 100 - 2, 80 - 6, 60 - 12

Incline smith 20 - 12, 40 - 10, 50 - 6, 60 - 4, 30 - 8

peck deck from wrists 24 - 12, 30 - 10, 36 - 8, 42 - 8

cable crossovers 14 - 12 ( 5 sets )

end result nice pump

abbs

walk 

[fng 14]

wednesday, shoulders/traps

Another physical work day - chest definitely worked yesterday, wasn't expecting a lot tonight from shoulders

row

warm up 5kg db flys 15, arnie press 20

seated arnie press 15 - 10, 17.5 - 8, 20 - 6, 22.5 - 6, 25 - 6, 27.5 - 4, 30 - 2, 32.5 - 1

db flys 10 - 10, 12 - 8, 15 - 6, 17.5 - 4

front/rear flys s/s 8 - 10, 9 - 8, 10 - 6, 12 - 6

db shrugs 32.5 - 10, 35 - 10, 37.5 10, 40 - 8, 42.5 - 8

kettle bell shrugs 28kg - 12,10,10,10,10

walk dog