Quest For Mass - Round 2

[Dontrunwithknives]

Well after having a year off from bodybuilding and losing a lot of size (went from 89kg down to 72kg) I'm back in the gym.

I'm looking to regain all the lost muscle and then get a lot bigger. My current goal is 90kg at <15% bodyfat.

The attached picture is from March 2013 and shows how small I got.

Been back in the gym for a few weeks now and lifts are slowly on the way back up, sitting at 75kg body weight.

I'm looking to keep up the cardio a bit more this time around.

Workouts and recent pictures to follow. 

[Pseudonym]

Have you been off the forums for a year, mate? Surely not! It doesn't seem like that long. *shok*

Welcome back, anyway. It'd be interesting to see what you looked like at 89kg, if you've got any photos.

[Dontrunwithknives]

Yeh looks like it was 16th of July 2012.

Old pictures are attached. Almost put them up before but it was a bit depressing haha.

[jimmybro1]

Yeh looks like it was 16th of July 2012.

Pictures are attached. Almost put them up before but it was a bit depressing haha.

Good thickness in chest *good*

[Dontrunwithknives]

Back and Biceps - 01/07/13 (6:15pm - 7:30pm)

 

Pull-up (semi wide grip)

BW x 10

Bent Over Row (over grip)

Bar x 12, 40 x 12, 60 x 12

Bent Over Row (under grip)

70kg x 12, 80kg x 8, 90kg x 3 DS 80kg x 6, 60kg x 12

Pull-up (wide grip)

BW x 10, BW x 5

Pull-up (standard grip)

BW x 8

Pull-up (reverse grip)

BW x 8

Alt. Dumbbell Bicep Curl

15kg x 6, 17.5kg x 6, 20kg x 6

X Chest Alt. Dumbbell Bicep Curl

22.5kg x 6, 25kg x 6, 20kg x 6

Pull-up (wide grip)

BW x 10

1 Arm Dumbbell Row

30kg x 12, 37.5kg x 8, 40kg x 8, 37.5kg x 8 DS 30kg x 5

1 Arm Cable Curl

60lbs x 6

Pull-up (extra wide grip)

BW x 4

Straight Bar Cable Bicep Curl

120lbs x 8, 150lbs x 3 +1part, 135lbs x 5 DS 105lbs x 3 DS 75 x 3

Seated Row Machine

110 x 12 +8fast

Mega Bicep Set©

12.5kg x 6

Pull-up (close parallel grip)

BW x 5

[Dontrunwithknives]

Shoulders and Traps - 02/07/13 (6:30pm - 7:30pm)

 

Standing Dumbbell Shoulder Press

10kg x 12, 15kg x 12, 17.5kg x 6

Seated Dumbbell Shoulder Press

15kg x 12, 20kg x 6, 20kg x 6, 20kg x 6 DS 15kg x 6

Dumbbell Lat Raise SS Dumbbell Rear Delt Raise

8kg x 12 SS 12kg x 12, 8kg x 12 SS 12kg x 12, 8kg x 12 SS 12kg x 12

Cable Upright Row

90 x 12, 120 x 12, 120 x 12 DS 90 x 8

Alt. Dumbbell Front Raise

8kg x 6, 10kg x 8, 12kg x 7, 10kg x 6

[Dontrunwithknives]

Chest and Triceps - 04/07/13 (6:00pm - 7:30pm)

 

Dumbbell Bench Press

15kg x 12, 20kg x 12, 25kg x 8, 30kg x 6, 35kg x 4, 40kg x 4, 40kg x 4, 35kg x 6, 30kg x 8

Incline Dumbbell Flyes

12.5kg x 12, 17.5kg x 8, 20kg x 6, 17.5kg x 6 DS 12,5kg x 6

Straight Bar Tricep Pushdown

120lbs x 6 SS 150lbs x 6, 180lbs x 6, 180lbs+10kg x 5, 180lbs x 9, 180lbs x 6 DS 135 x 6

Cable X Over

6P x 12, 8 x 10, 9P x 8, 9P x 6 DS 7P x 8 DS 5P x 10

Rope Tricep Pushdown

120lbs x 12, 150lbs x 8

Incline Close EZ Bar Press

40kg x 12

Rope Tricep Pushdown

150lbs x 6

Incline Close EZ Bar Press

40kg x 10

Rope Tricep Pushdown

90lbs x 24

Incline Close EZ Bar Press

40kg x 8

[Dontrunwithknives]

Back and Biceps - 06/07/13 (6:30pm - 7:30pm)

 

Bent Over Row (over grip)

Bar x 40, 40kg x 12, 60kg x 12, 80kg x 7, 80kg x 8 (under grip), 60kg x 12, 60kg x 12 (under grip), 60kg x 8 (from floor)

Cable Back X Over

3P x 8

Pull-up (wide grip)

BW x 12, BW x 8 (norm grip), BW x 6, BW x 6 (norm grip), BW x 5 (under grip)

1 Arm Dumbbell Row

30kg x 12, 40kg x 8, 30kg x 12

Cable Rope Pull

75lbs x 12, 150lbs x 10, 150lbs x 10, 150lbs x 10

Straight Bar Cable Curl

120lbs x 12

Alt Cable Bicep Curl

20 x 5

Standing EZ Bar Curl

30kg x 8, 30kg x 8 (close grip), 30kg x 8

Alt Dumbbell Curl

15kg x 5

Barbbell Reverse Curl

Bar x 12 SS Bar x 12 (norm)

Cable Back X Over

3P x 10

Mega Bicep Set©

12.5kg x 4

[Dontrunwithknives]

Shoulders And Traps - 09/07/13 (6:15pm - 7:30pm)

 

Standing Dumbbell Shoulder Press

10kg x 16

Seated Dumbbell Shoulder Press

15kg x 6, 20kg x 6, 25kg x 7, 25kg x 6, 25kg x 3, 20kg x 8

Standing EZ Bar Press

30kg x 10, 40kg x 9, 45kg x 4, 40kg x 6 DS 30kg x 4

Dumbbell Rear Delt Raise SS Cable Upright Row

12.5kg x 12 SS 105lbs x 12, 17.5kg x 12 SS 150lbs x 12, 20kg x 10 DS 17.5kg x 8 SS 150lbs x 10 DS 105lbs x 8, 12.5kg x 12

Barbell Front Raise

18.5kg x 12

Dumbbell Shrug

30kg x 12, 40kg x 12, 30kg x 30

Dumbbell Lat Raise

8kg x 12

Dumbbell Rear Delt Raise

9kg x 12

[Dontrunwithknives]

Chest and Triceps - 10/07/13 (6:00am - 7:00pm)

 

Barbell Bench Press

Bar x 20, 40kg x 12, 60kg x 12, 80kg x 2, 80kg x 3, 60kg x 10

Dumbbell Bench Press

30kg x 4, 30kg x 6, 30kg x 80

Incline EZ Bar Bench Press (close grip)

30kg x 12, 40kg x 7, 50kg x 8 (norm grip), 50kg x 5, 50kg x 5 DS 40kg x 5

Rope Tricep Pushdown

105lbs x 12

Straight Bar Tricep Pushdown

150lbs x 12, 180lbs x 8, 180lbs x 6, 180 x 6

Cable X Over

7P x 12, 9P x 6, 7P x 12, 5P x 10

Cable 1 Arm Tricep Pushdown (reverse grip) SS (norm grip)

4P x 12 SS 4P x 12

Rope Tricep Pushdown

105lbs x 12, 75lbs x 10, 45lbs x 20

[Dontrunwithknives]

IIFYM

[Pseudonym]

KFCIIFYM

[White_Knight_Ways]

Hey Bro – Good to see your back into it!  Whats your BF at the moment.

 

Wana race to a Lean 90kilo*diablo*

(im 85->20BF atm)

[Dontrunwithknives]

Hey Bro – Good to see your back into it!  Whats your BF at the moment.

 

Wana race to a Lean 90kilo

(im 85->20BF atm)

Hey, yeh I'm keen. Not sure of BF at the moment but it's not high. Been doing a bit of MMA type training and cardio recently which has kept it lowish. About to start a big bulk though *biggrin* will get a recent pic up later tonight if I can.

[Dontrunwithknives]

Progress pics taken today @ 77.9kg

[nate225]

Looking good man - def looking larger than sub 80kg!!

Keep up the hard mahi - paying off.

[Dontrunwithknives]

Looking good man - def looking larger than sub 80kg!!

Keep up the hard mahi - paying off.

Cheers nate, maybe it's just the strong down lighting? *biggrin*