Strong Hobbit chronicles

[blahman]

Since me and wifey had baby some time ago made me forgo my time spent in a gym. A whole lotta pies and chips later not impressed and getting back on the band wagon.

Signed up to a gym local again and order some protein powder as first step is to get some muslcle and strength back.

This week has just been play in the gym testing 5 rep max for a 5 x5 intermediate program. After 18 months of no lifting I am happy I can still bench and squat well.

Watch this space as the journer for the next ten weeks starts tommorrow 5am :twisted: :twisted: :twisted:

[Luigi]

spot saved for :nod: :nod: later

[blahman]

Squat

5 reps of ATG

50

80

100

100

115

Bench

60

80

100

120

125

Barbell row

25

30

35

40

45

[blahman]

Squat ATG

100 x 5

110 x 5

120 x 5

130 x5

140 x 3

Bench

100 x 5

110 x 5

120 x 5

130 x 5

140 x5

Seated row

80 x 5 x 4

Incline Bench

60 x 5

70 x5

85 x 5

100 x 3

Deadlift

100 x 5

120 x5

130x5

140 x3

Tricep Dips

13 BW 97kg

5 to failure

Bicep curl machine

Pyramid to failure

60 kg to 20kg lots of

BW sitting around 97kg. Happy with progress as getting really hungry with three full body workouts a week. Diet improving and old shape starting to come back. Gonna hit the leg press 20 reps sets this week for something a little different.

[blahman]

Squats ATG

110x5x5

Bench

110x5x3

125x5

135x5

Seated Row

70x5x5 focus on contraction

Dips

15

Bicep preacher machine to failure

[blahman]

Benchpress

8x8 85kg

Hammercurls

8x8 10kg

Incline Bench

8x8 65kg

EZbar bicep curl

8x8 x20kg

Machine Bench

6x8 60kg finisher slow

30sec rest throughout. Massive chest and arm pump and sore already. I finished up the 5x5 and and getting my weight down. Going old school for the next 8 weeks. Its like cardio and lifting at the same time and very quick.

[tomsammce]

U haven't lifted for 18 months and u benched 140kg for 5 reps?

What were u benching before?

[blahman]

155kg now up to 165kg big strong triceps just lacking the wheels to go with them at the moment.

[blahman]

[blahman]

Lower back injury as of last wed slowing down things a little. 8x8 lost me my mojo as it was all pump and was craving to lift heavy things again.

Today:

Leg press

5pps +rack 75kg

3x25 took a while and a lot of sweating

Supline flat press machine

100kg x10

135 x 5

135 x 5

145 x 5

165 x 2

170 x 1 fail got it up and down a bit then fail :evil:

Lat pull down

82 x 5 x 5

Incline Supline press machine

110 x 5 x 5

Seated row

82 x 5 x 5

Chiro on monday again then hopefully back into the squat deads. Machines for stability at the moment.

[blahman]

Sunday

Leg press

8pps +rack 75kg

5x10

Supline flat press machine

100kg x10

145x5x5

165 x 2

170 x 1 fail got it up and down a bit then fail again

Lat pull down

82 x 5 x 5

13mins HIIT

[blahman]

Sunday

Leg press

9pps +rack 75kg

4x10

Supline flat bench press

100kg x10

165 x 2

170 x 2

175 x 1 \:D/

125 x 10

Lat pull down

82 x 5 x 5

13mins HIIT

[blahman]

Flat barbell bench press

125kg x10x9x6

Incline barbell press

85kg x10x10x8

Dips BW96kg x 10x8x5

Overhead dumbell tricep press

30kg x 10x10x8

Barbell bicep curl

37.5kg x10x10x10x8

Tricep pushdowns

45kg x10x10x8

Straight arm Cable crossovers

22kg x 20x20x15

all with a minute rest between sets and 2mins between excercise.

[Ninja]

Any update?