fng Posted December 4, 2014 Author Report Share Posted December 4, 2014 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 Quote Link to comment Share on other sites More sharing options...
fng Posted December 6, 2014 Author Report Share Posted December 6, 2014 Friday - went sailing after work, it was great, although legs with doms required a bit of htfu Quote Link to comment Share on other sites More sharing options...
fng Posted December 6, 2014 Author Report Share Posted December 6, 2014 Saturday - fridays arms row triest-bar push downs db kick backsezybar skull crushersover head rope ext biesult db curlezybar preacher wide gripult hammer curls - descending sets to failure walk dog Quote Link to comment Share on other sites More sharing options...
fng Posted December 8, 2014 Author Report Share Posted December 8, 2014 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 Skeletor 1 Quote Link to comment Share on other sites More sharing options...
fng Posted December 10, 2014 Author Report Share Posted December 10, 2014 Tuesday - work work work Wednesday - chest shoulders row flat bench warm up sets bar 20, 29kg - 15, 42.6kg 1261.6kg - 10, 84.2 - 6, 106.8 - 2x2, 115.8 - 1x2, 120.4 - 1, 124.8 - good negative106.8 - 1, 84.2 - 4 incline press cable cross overs shoulder press abbs treadmill Skeletor 1 Quote Link to comment Share on other sites More sharing options...
fng Posted December 12, 2014 Author Report Share Posted December 12, 2014 Thursday, another big work day, just felt old and tight - not good for squats so rain checked it Friday legs/Arms row stretch squatswarm up air squats 20, front squats bar - 15, 30kg - 12back 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 - 2front 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 triesv-bar push down70lb - 20, 100 - 12,120 - 10,160 - 8, 190 - 6eszy bar skull crushers 45lb - 12, 50 - 10, 55 - 8, 60 - 6db kick backs20lb - 10, 25 - 10, 30 - 8, 30 - 6 Biesstanding alt db curl40lb db 10,8,8,8ezy bar curl wide grip50lb - 10reps x 4setsdecending db hammer curls 55lb to 15lb to failure abbs walk dog Quote Link to comment Share on other sites More sharing options...
fng Posted December 15, 2014 Author Report Share Posted December 15, 2014 Monday Back Row Stretch Deadlifts - warm up set bar - 20, 70kg - 10110kg - 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 Quote Link to comment Share on other sites More sharing options...
fng Posted December 17, 2014 Author Report Share Posted December 17, 2014 Wednesday Chest - shoulders row flat Bb bench, bar -20, 29kg - 1542.6 - 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 - 14pretty 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 Quote Link to comment Share on other sites More sharing options...
fng Posted December 27, 2014 Author Report Share Posted December 27, 2014 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 gripfirst 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 Quote Link to comment Share on other sites More sharing options...
fng Posted January 3, 2015 Author Report Share Posted January 3, 2015 been enjoying life trained saturday Row stretch air squats, front squats, rear squatsdeadliftsincline pressfront pull downstri push downsezy bar curlsstanding arnie db pressabbswalk Quote Link to comment Share on other sites More sharing options...
fng Posted January 21, 2015 Author Report Share Posted January 21, 2015 Back to it Wed 21st row stretchair squats. front squats, rear squatsdeadliftsincline press, flat bench pressfront pull downstri push downsalt db curlsdb flys, db presswalk 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. Quote Link to comment Share on other sites More sharing options...
fng Posted January 27, 2015 Author Report Share Posted January 27, 2015 legs came right sunday/monday trained again this morning row incline pressflat bench presspeck deckpull over machinebent over bb rowsfront pull downstri push downs s/s alt db curlsdb side laterals s/s db presswalk Quote Link to comment Share on other sites More sharing options...
fng Posted January 30, 2015 Author Report Share Posted January 30, 2015 legs n deads this morning row stretch air squats 20front squats bar 15, 30 - 12, 40 - 10, 50 - 8, 60 - 6back squats 60 - 10, 80 - 4x2, 100 - 2x2 stiffs bar - 20 deads 70 - 10, 110 - 6, 150 - 2 walk Quote Link to comment Share on other sites More sharing options...
fng Posted May 24, 2018 Author Report Share Posted May 24, 2018 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 gazza 1 Quote Link to comment Share on other sites More sharing options...
gazza Posted May 25, 2018 Report Share Posted May 25, 2018 Welcome back, good luck with your goals. Quote Link to comment Share on other sites More sharing options...
fng Posted June 12, 2018 Author Report Share Posted June 12, 2018 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 gazza 1 Quote Link to comment Share on other sites More sharing options...
fng Posted July 3, 2018 Author Report Share Posted July 3, 2018 Some good progress strength wise benched 125kg today, deadlifted 180kg strapped yesterday, and squated 133kg last thursday - using inov8s . Last week was the first week that I hadn't lost any weight, but had been bad quite a few times during the week and a few beersies. doing dry july - well giving it a go, so that might help Quote Link to comment Share on other sites More sharing options...
fng Posted July 12, 2018 Author Report Share Posted July 12, 2018 Feeling a bit flat this week, weight coming down with alcohol reduction. But have matched last week's gains Momday back - deads 180kg strapped, had a bit of bum up on my 125kg bench Tuesday . Shoulders/traps yesterday same weights but finished on more reps. Thursday last week I got 137.4 squatting. Today I had a bad start ... only to find out that I'd left me swipe card at home. Got let in, so thought let's do a bigger warm up and see what happens Rowed 2kms, lunged two lengths of gym, Box air squats 20 Bar only 16 29kg total for 12 reps 42.6kg 10 65.2kg 8 87.8kg 6 110.4kg 4 128.4kg 1 - was supposed to do two but ? 137.4kg 1 felt good so added 2x2.3kg and got one of the guys to stand behind for some mental insurance... or just in case 142kg 1rep felt really good probably could have done more. Down loaded it to 110.4kg to see how many I could get. One was enough so called it there, dropping curls and ext and calfs. Got on the treadmill for 1.5kms Goal was 140kg so will look at bringing reps up till I'm getting an easy 6reps at 110kg Arms tomorrow Quote Link to comment Share on other sites More sharing options...
fng Posted August 24, 2018 Author Report Share Posted August 24, 2018 Got Sick and hadn't trained for two and a half weeks, lost 5kg while sick but got 3kg back. So basically just 13/14kg down from starting back at the gym in April. Have got an asthma type cough as a bi product of being sick which is frustrating - but slowly on the mend Trained yesterday morning full body row 6imns deadlifts up to 2x140kg squats up to 1.5 at 100kg - first rep felt great, then just didn't have anything at the bottom of the second, a bit like I ran out of air lat pull downs bench press up to 1.5 at 100kg same deal at the bottom of the second rep - had to roll it down and off - finished with 10x60kg tri push downs db curls db flys shrugs 20min on treadmill I have nice DOM's today, and am hoping to get back into it properly although slowly next week gazza 1 Quote Link to comment Share on other sites More sharing options...
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