fng Posted September 8, 2014 Report Share Posted September 8, 2014 Ok my come backChristmas 2013 weighed at least 120kg 30% lard plusJan 25th brought matrix rower and went back to a body for life diet I had from 2008Feb 19th first day back at gymMarch 8th flying from another club I hopped on there scales 116.5kg in disblief a weighed in at the gym on the 11th 116.5kgA lot of hard work and a bobby kazemi diet plan in July - August 14th broke the 100kg at 99.9kg and told 16% lardWorkout 5 on and weekend offDay 1 Back, DeadsDay 2 ChestDay 3 Shoulders, TrapsDay 4 LegsDay 5 Armstypically row 16min at home then to the gym, post gym walk the dog 1.5km, or treadmill if pissing downTodayfront pull downs 38 - 15, 60 - 10, 72 - 8, 84 - 6, 96 - 6, body weight pull up - 4cable row 60 - 10, 72 - 8, 84 - 8, 96 - 6t bar row bench 15 - 12, 30 - 10, 45 - 8, 55 - 6deads 70 - 10, 90 - 8, 110 - 6, 130 - 4, (150 - 2, 170 - 1 belt n straps )abbsDog walkCurrent Pb's bench 120kg touch n go, squat (parallel) 140kg, dead 171.4 ( equaled it today ) Quote Link to comment Share on other sites More sharing options...
Cameron_R Posted September 8, 2014 Report Share Posted September 8, 2014 A lot of hard work and a bobby kazemi diet plan in July - August 14th broke the 100kg at 99.9kg and told 16% lardCongrats man! Quote Link to comment Share on other sites More sharing options...
fng Posted September 9, 2014 Author Report Share Posted September 9, 2014 Cheers Felt a bit flat tonight, missed a meal today, but had an ok workoutChestflat bench bar - 20, 30 -15, 60 - 10, 80 - 8, 100 - 4, 110 - 1, 120 -1, 100 -3, 80 - 4, 60 -12incline smith 20 - 12, 40 - 10, 60 - 3, 50 - 4decline smith 20 - 12, 40 - 10, 60 - 7, 60 - 6Have had rotator injury use smith quite often for incline peck deck seat high and pushing against wrists elbows down30 - 12, 36 - 10, 42 - 10, 48 - 7abbs/core Quote Link to comment Share on other sites More sharing options...
Leeroid Posted September 9, 2014 Report Share Posted September 9, 2014 20kg in 8 months is good yakka. Quote Link to comment Share on other sites More sharing options...
fng Posted September 9, 2014 Author Report Share Posted September 9, 2014 Ta need to get some now photo's, got plenty of thenpeak hat last yeargrey tshirt feb arms folded april Quote Link to comment Share on other sites More sharing options...
fng Posted September 9, 2014 Author Report Share Posted September 9, 2014 seeing bobby tomorrow night, might see if he can do some better photos Quote Link to comment Share on other sites More sharing options...
tyreguy Posted September 9, 2014 Report Share Posted September 9, 2014 Hey mate awesome transformation so far, keep up the good work!! Quote Link to comment Share on other sites More sharing options...
fng Posted September 10, 2014 Author Report Share Posted September 10, 2014 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.TonightShoulders/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 - 20Arnie 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 raiseFront 8 - 10, 10 - 10, 12.5 - 8, 15 - 7Rear 8 - 10, 10 - 10, 12.5 - 8, 15 - 6, 6 - 12Db shrugs 32.5 - 10, 35 - 10, 37.5 - 10, 40 - 8Kettle bell upright row 28 - 12 ( biggest there )Cable rope handles upright row 56 - 10, 72 - 10, 84 - 7.5, 110 - 6Tried to take a selfy - mabey i'm just too old Quote Link to comment Share on other sites More sharing options...
bambam Posted September 10, 2014 Report Share Posted September 10, 2014 Familiar back drop that, Looking Boss man, Bobby has mentioned how well you are doing. Quote Link to comment Share on other sites More sharing options...
Rebel101 Posted September 10, 2014 Report Share Posted September 10, 2014 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! Quote Link to comment Share on other sites More sharing options...
fng Posted September 11, 2014 Author Report Share Posted September 11, 2014 cheers guys n girlRowLegswarm 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 parallelstiffs 30 - 10, 40 - 10, 50 - 8, 60 - 7Leg press 160 - 10, 200 - 8, 240 - 6, 280 - 4, 320 - 1lying leg curl, single leg 30 - 10, 36 - 8, 42 - 6, 48 - 4 struggled on last setstanding calf raises 96 - 10, 10, 10, 8, 7 - hold at top of last for each setseated leg ext, single leg 36 - 12, 42 - 10, 48 - 10, 54 - 9, 60 - 6 jelly legsslow dog walk Quote Link to comment Share on other sites More sharing options...
fng Posted September 12, 2014 Author Report Share Posted September 12, 2014 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.Armstris, tbar push downs 38 - 15, 50 - 12, 62 - 10, 74 - 8, 86 - 5Db kick backs 12 - 10, 15 - 8, 17.5 - 6, 17.5 -4overhead high cable rope press 38 - 12, 44 - 10 , 50 - 8 , 56 - 7Bis, standing alt db curls 15 - 10, 17.5 - 10, 20 - 8, 22.5 - 6, 25 - 4, 27.5 - 2ezy bar preacher bench wide grip 10 - 12, 15 - 10, 20 - 8, 25 - 4.5, 30 - 2, 20 - 6Db standing hammer alt curl start at 25's desend through the rack to 12.5's to failure each dropDidn't have time for abbs, gym shuts early fridays, hopefully that will change with daylight savingswalk dog got wet Quote Link to comment Share on other sites More sharing options...
9762291220 Posted September 12, 2014 Report Share Posted September 12, 2014 walk dog got wethttp://www.urbandictionary.com/define.php?term=walking%20the%20dog Quote Link to comment Share on other sites More sharing options...
fng Posted September 12, 2014 Author Report Share Posted September 12, 2014 thats good, thanks Quote Link to comment Share on other sites More sharing options...
fng Posted September 15, 2014 Author Report Share Posted September 15, 2014 mondayback, decided it was time to change it upRowDeadlifts 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, 2Bent 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 )Abbswalk Quote Link to comment Share on other sites More sharing options...
fng Posted September 16, 2014 Author Report Share Posted September 16, 2014 tuesdayChestRowbench - 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 - 12New pb 125kgincline smith 20 - 12, 40 - 10, 50 - 8, 60 - 6peck deck 30 - 12, 36 - 10, 42 - 8, 48 - 6, 54 - 4cable crossover declines 20 - 12, 26 - 10, 32 - 8, 38 - 6abbs Quote Link to comment Share on other sites More sharing options...
fng Posted September 17, 2014 Author Report Share Posted September 17, 2014 wednesdayshoulders/trapsRowWarm up 5kg db flys/press 20 eachArine seated db press 15 -10, 17.5 - 8, 20 - 6, 22.5 - 6, 25 - 4, 27.5 - 4, 30 - 3, 32.5 - 1Db flys 10 - 10, 12.5 - 8, 15 - 6, 17.5 - 6ult 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 - 6kettle bell upright row 28 - 12rope cable upright rows 56 - 10, 74 - 8, 92 - 6, 110 - 4Abbswalk Quote Link to comment Share on other sites More sharing options...
Skeletor Posted September 17, 2014 Report Share Posted September 17, 2014 Nice lifts going on and good to see all the p.bs . Training must be going right. Quote Link to comment Share on other sites More sharing options...
fng Posted September 18, 2014 Author Report Share Posted September 18, 2014 cheers, feeling good energy wiseI don't know if it was the holiday, which I would treat as a deload week although I trained resonably heavyOr perhaps its the extra corn/rice thin ive been having in my pre workout meal for the last week or soMy 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 ...... Quote Link to comment Share on other sites More sharing options...
fng Posted September 18, 2014 Author Report Share Posted September 18, 2014 Thursday legswell 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 daysRowwarm up, air squats 20, low box squats bar - 15Squats 60 - 10, 80 - 8, 100 - 4, 120 - 2, 140 - 1, 100 - 2, 80 - 6One 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 - 8Leg press 160 - 10, 200 - 8, 240 - 6, 280 - 4, 320 - 2, 360 - 1360 new pb, had done 340 a little while back, but not since squating properlylying leg curl single leg 30 - 10, 36 - 8, 42 - 6, 48 - 6standing calf rasies 96 - 12, 96 - 10, 96 - 10, 96 - 10, 96 - 8seated leg ext single leg 36 - 12, 42 - 10, 48 - 10, 54 - 10, 60 - 8dragged around park by dog Quote Link to comment Share on other sites More sharing options...
fng Posted September 18, 2014 Author Report Share Posted September 18, 2014 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 ..... Quote Link to comment Share on other sites More sharing options...
fng Posted September 19, 2014 Author Report Share Posted September 19, 2014 friday, armsshort row running latetriestbar push downs 38 - 15, 50 - 12, 62 - 10, 74 - 8, 86 - 5, 92 - 2db kick backs 10 -12, 12- 10, 15 - 8, 17.5 - 4,3overhead rope press 44 - 15, 56 - 12, 62 - 8, 68 - 6BiesStanding 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 - 8desending ult hammer curls 27.5 - 12.5 no rest, to failureBest arm pump in agesDog walk Quote Link to comment Share on other sites More sharing options...
fng Posted September 22, 2014 Author Report Share Posted September 22, 2014 monady, backrow, very good, prob a pbDeadlifts 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 - 4bent over barbell rows - bar - 12, 30 - 10, 40, 8, 50 - 8, 60 - 8narrow 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 - 15Abbswalk dog Quote Link to comment Share on other sites More sharing options...
fng Posted September 23, 2014 Author Report Share Posted September 23, 2014 Tuesday, chestHad a very physical day a work, and felt quite flatBench, bar -20, 30 - 15, 40 - 12, 60 - 10, 80 - 6, 100 - 2, 120 -1, 110 - 1, 100 - 2, 80 - 6, 60 - 12Incline smith 20 - 12, 40 - 10, 50 - 6, 60 - 4, 30 - 8peck deck from wrists 24 - 12, 30 - 10, 36 - 8, 42 - 8cable crossovers 14 - 12 ( 5 sets )end result nice pumpabbswalk Quote Link to comment Share on other sites More sharing options...
fng Posted September 24, 2014 Author Report Share Posted September 24, 2014 wednesday, shoulders/trapsAnother physical work day - chest definitely worked yesterday, wasn't expecting a lot tonight from shouldersrowwarm up 5kg db flys 15, arnie press 20seated arnie press 15 - 10, 17.5 - 8, 20 - 6, 22.5 - 6, 25 - 6, 27.5 - 4, 30 - 2, 32.5 - 1db flys 10 - 10, 12 - 8, 15 - 6, 17.5 - 4front/rear flys s/s 8 - 10, 9 - 8, 10 - 6, 12 - 6db shrugs 32.5 - 10, 35 - 10, 37.5 10, 40 - 8, 42.5 - 8kettle bell shrugs 28kg - 12,10,10,10,10walk dog Quote Link to comment Share on other sites More sharing options...
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