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thursday legs

 

row - 10mins (2000mtrs 8.36 )

 

stretch

 

warmups airsquats 15, front squats bar -15

 

back squats 60.8kg - 10, 83.4 - 8, 101.6 - 6, 124.6 - 2, 146.8 - 1, 124.6 - 1, 101.6 - 1x4

 

stiffs - bar - 20

 

leg press 163.2 - 10, 204 - 8, 244.8 - 6, 285.6 - 4

 

lying leg curl 5 sets lots 50 on machine

 

calf raises 5 sets 10 reps 100 on machine

 

walk dog

 

wouldn't say knee sleeves had any gains, but knees actually feel good now, so happy. Although you could say the 146.8 is a past parallel depth new bp

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Saturday - fridays arms

 

row

 

tries

t-bar push downs 

db kick backs

ezybar skull crushers

over head rope ext

 

bies

ult db curl

ezybar preacher wide grip

ult hammer curls - descending sets to failure

 

walk dog

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monday back

 

row

 

stretch

 

deadlifts bar - 15, 70 - 10, 110 - 8, 150 - 4, 180 - 2 belt n straps, 200 - 0  just wasn't there today

 

lat pull downs 120lb - 12, 150 - 10, 180 - 8, 210 - 6, 240 - 4

 

bo bb rows 40kg - 12, 60 - 10, 80 - 8, 100 - 3, 60 - 12

 

narrow high pulls 120lb - 12, 150 - 10, 180 - 8, 210 - 6, 240 - 4

 

abbs

 

walk dog

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Tuesday - work work work

 

Wednesday - chest shoulders

 

row

 

flat bench warm up sets bar 20, 29kg - 15, 42.6kg 12

61.6kg - 10, 84.2 - 6, 106.8 - 2x2, 115.8 - 1x2, 120.4 - 1, 124.8 - good negative

106.8 - 1, 84.2 - 4 

 

incline press 

 

cable cross overs

 

shoulder press

 

abbs

 

treadmill

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Thursday, another big work day, just felt old and tight - not good for squats so rain checked it

 

Friday legs/Arms

 

row

 

stretch 

 

squats

warm up air squats 20, front squats bar - 15, 30kg - 12

back squats 60.8kg - 10, 83.4 - 6, 101.6 - 4, 124.2 - 2, 133.2 - 6, 146.8 - 1, 155.8 - 1, 124.2 - 1, 101.6 - 2

front squats 60.8 -1, 60.8 - 2, 60.8 - 4

 

Very happy with the 155.8, great depth, new pb

 

tried the hack squat machine - put a 20 on each side, prob too heavy, knees didn't like it - did 5

 

stiffs bar only - 20

 

tries

v-bar push down

70lb - 20, 100 - 12,120 - 10,160 - 8, 190 - 6

eszy bar skull crushers 

45lb - 12, 50 - 10, 55 - 8, 60 - 6

db kick backs

20lb - 10, 25 - 10, 30 - 8, 30 - 6

 

Bies

standing alt db curl

40lb db 10,8,8,8

ezy bar curl wide grip

50lb - 10reps x 4sets

decending db hammer curls 55lb to 15lb to failure

 

abbs

 

walk dog

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Monday Back

 

Row

 

Stretch 

 

Deadlifts - warm up set bar - 20, 70kg - 10

110kg - 6, 150 - 4, 180 - 2 with belt n straps 190 - 1, 200 - 0, 150 - 4

 

wide grip lat pull downs 120lb - 12, 150 - 10, 180 - 8, 210 - 6, 240 - 4

 

Bo BB rows 40kg - 12, 60 - 10, 80 - 7, 100 - 4, 60 - 10

 

narrow grip high pulls 120lb - 12, 150 - 10, 180 - 8, 210 - 6, 240 - 4

 

Oarsum pump

 

Abbs

 

Walk

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Wednesday Chest - shoulders

 

row

 

flat Bb bench, bar -20, 29kg - 15

42.6 - 10, 60.8 - 8, 83.4 - 6, 101.6 - 2x2 hit stops on way up, so reset my position, 124.2 - 1x2, 101.6 - 4, 60.8 - 14

pretty happy with the two singles at 124.2 - pb is a single at 125

 

incline press machine, 11.3kg a side - 12, 22.6 - 10, 33.9 - 8, 45.2 - 3+2

 

cable crossovers 85lb - 12x5

 

pecdeck 90lb - 10x4

 

db pullovers 45lb = 12x4

 

Token shoulders - db side flys 20lb - 10, 25 - 10, 30 - 8, 35 - 6

 

Abbs

 

Walk 

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finished the work back log yesterday, haven't been to the gym since the 17th. Did have a half hour row on christmas day...

 

Went in for a full body deload/reload

 

row - 2000mtrs

 

stretch

 

deadlifts bar-20, 70-10, 110-6, 150 - 2x2 had to add straps bit sweaty on grip

first time deadlifting in lifting shoes, liked the flat platform, didn't really notice a difference with the raised heels

 

front squats bar-20, 30-12, 40-10, 50-8,60-6

 

barbell rows bar-20, 40-12

 

wide grip pull downs 120-12, 180-10

 

flat bench bb press bar-20, 30-15, 40-10, 60-10, 80-4x2, 105-2x2

 

t bar push downs 100lb-15,150lb-10, 180-10

 

ezybar curls 40lb-15, 50-12, 60-12

 

seated arnie db press 25lb db - 20

 

leg raises 10x4

 

walk dog

 

probably go back tues or wed and do a leg based day

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been enjoying life

 

trained saturday

 

Row

 

stretch

 

air squats, front squats, rear squats

deadlifts

incline press

front pull downs

tri push downs

ezy bar curls

standing arnie db press

abbs

walk

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Back to it Wed 21st

 

row

 

stretch

air squats. front squats, rear squats

deadlifts

incline press, flat bench press

front pull downs

tri push downs

alt db curls

db flys, db press

walk

 

reality check - gained a notch on weight belt over christmas/ new years and 3.5 kgs since beginning of december.

 

But back to it, going to do a few days of total body over the next week, then split to legs/shoulders, push, pull days for a few weeks to break back into it.

 

nice doms on legs today, rest of body feels like i did the right amount of work. 

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legs came right sunday/monday 

 

trained again this morning

 

row

 

incline press

flat bench press

peck deck

pull over machine

bent over bb rows

front pull downs

tri push downs s/s alt db curls

db side laterals s/s db press

walk

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legs n deads this morning

 

row 

 

stretch

 

air squats 20

front squats bar 15, 30 - 12, 40 - 10, 50 - 8, 60 - 6

back squats 60 - 10, 80 - 4x2, 100 - 2x2

 

stiffs bar - 20

 

deads 70 - 10, 110 - 6, 150 - 2

 

walk

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I'm Back, had nearly 3 years off  - life, work, operations...... and now a lot of excess to undo.

can't train in the evening anymore, so used the daylight savings change to break back into going to the gym.

So about 6/7weeks in now and 4+ kgs down......

Started with full body every secound day, now legs, push, pull, day off ... happy with progress

But got a long road to go to get back to where i was

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Cheers

Progressing steadily another kg down, and strength and flexibility returning, benched 120kg for 1 today, deads at 140 for 2. Hadn't been able to set probably with back squats - so had been doing fronts and leg press etc. Grabbed my inov8s  and looked at the heel height, so tried 5kg plates under my heels with trainers last week - and good to go on the back squats, started with just the bar and went up 10kg each time. Finished with 100kg for 1. 

So happy with progress

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