Back at it

[blahman]

Shoulders

Barbell seated press

60kgx12

70x12

70x12

80x8

Dumbell shoulder press

22.5x12x2

Lat raise

10x12x2

Front raise

10x12x2

RackPull

100x12

140x12

160x10

180x5

200x1

220x1

[blahman]

Today = Legs

Squat

60x10

110x12

110x10

130x5

140x3

Hack squat machine

180x15x2

Stiffleg deads

60x10

90x10

90x8

Leg xtn

63x10x2

Seated Ham curl

43x10x2

 

Macros at 15% carbs, 40% protein, 45% fat at 2500 cal.  Feeling pretty good.

[AZIDE]

what's bw?

[blahman]

96.5kg with a few kgs of fat to lose. Aiming to get under 90 in the next two months and then rebuild. 

[blahman]

ARMS

Skull crushers

32.5x12x2

Single arm machine press

23x12x2

Machine push downs

50x12x2

Bent over tricep xtn

69x12x2

Machine bicep curl

50x12x2

Straight bar curl

37.5x12x2

Ezy bar long and slow

27.5x10x2

45mins total

[blahman]

Chest

Supline Bench press

60x10

125x10

125x8

145x5

165x3

Cable cross overs

32x10x2

Deep weighted dips 20kg

10

8

Incline press

85x10

85x10

105x7

 

Rack pulls

100x10

120x10

140x5

160x3

170x2

180x1

Body weight down to 95.4kg. Calories sitting at 2300 with 180grams of protein each day.

[ohjoshua]

Nice BB press over head. what is a Supline bench press?

Also your title suggests that you have had a break from training, how long was it?

[AZIDE]

what is a Supline bench press?

i was wondering this too

 

[blahman]

Supline bench press is a machine that allows independent pressing and gets slightly narrower as it gets to the top. I find the machine works well for me with balance as my left was weaker a few years back. Every now and then go back to barbells. 

I had a break for a few months as I had lower back issues but am now focussing more on form rather than big ass weights for deads and rack pulls. Have not so good pull from the floor but from knee up strong as. Not sure why.

[blahman]

http://www.matrixfitness.com/product/view/g3-pl13-supine-bench-press