Oros Posted August 22, 2007 Report Share Posted August 22, 2007 After the last 6 months or so off, its just time to get back to putting in some effort!!!!!MonPEC'SLow incline BB Press60x15, 90x10, 110x3x6Flat BB Press80x15, 110x3x6DELT'SSeated Mach Shoulder Press80x12, 120x3x6DB Side Raises15x3x8LATSWide Pull downs66x12, 72x10, 84x3x6Supported T Bar Rows40x12, 50x10, 60x3x6TuesQUADSBB Squats60x12, 80x12, 120x8, 160x2x3, 120x2x645 deg Leg Press300x2x20HAMSSeated Leg Curls54x12, 60x10, 66x2x10CALVESCalf Presses200x5x15BICEPSE-Z Curls40x2x8, 54x2x6DB Hammers15x10, 20x8 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted August 22, 2007 Report Share Posted August 22, 2007 :shock: hes back...I have read your old training log... definately a fan!!! love your intensity. cant wait to see what you have in store for us.Josh Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted August 22, 2007 Report Share Posted August 22, 2007 Yus, nice to see you back again Oros! Where've you been hiding? Quote Link to comment Share on other sites More sharing options...
Oros Posted August 24, 2007 Author Report Share Posted August 24, 2007 Thanxs for the welcome back P n' W.......new job, uni, kids..............and just generally working on my Michillin man look. (Back up to 105kgs!!!!!).Ohjoshua, I hope those are not your legs mate?WedOff.....generally very sore from Mon & Tues (except maybe the tip of my nose & me little toes!!!).ThursBACKRack pull (BB set to below Knee)80x12, 120x2x8, 160x6 (that was suppossed to be 160x2x8, followed by 180x2x6, but my quads just too sore & could'nt bear the pain of the BB resting against them!!!!!)Narrow, straight grip pulldowns66x12, 72x2x10, 84x2x8Benchless DB rows40's x 3x8TRAPSE-Z bar shrugs (holding edge of plates)40x3x15 FriPECSFlat BB Press80x2x10, 100x10, 110x8, 120x2x65 deg Decline Press110x3x12Upright cable flyes18x3x20BICEPSE-Z curls20x10, 40x6, 40x2x8, 50x6DB Hammers13's x10, 15's x2x10, 20's x6 Quote Link to comment Share on other sites More sharing options...
Oros Posted August 26, 2007 Author Report Share Posted August 26, 2007 Sun - Happy hourHAMS, QUADS & CALVESLeg curls60x2x16, 66x3x12Squats60x8, 80x8, 110x8, 130x5x5, 150x3, 160x2Calf Press200x5x15Leg Ext'ns60x10, 66x3x12 Quote Link to comment Share on other sites More sharing options...
Oros Posted August 27, 2007 Author Report Share Posted August 27, 2007 MonSHOULDERSDB Shoulder Press (85 deg back rest)27.5's x10, 35's x10, 37.5's x8, 40's x8Seated Shoulder Press Mach (plate load type)120x2x8, 140x8, 140x6DB Side Raises12.5's x3x10TRI'SNarrow Press (seated bench press mach, cable plate selection type)96x20, 116x16, 134x2x12Straight Grip Tri Pushdowns66x25, 86x3x12Unilateral Reverse Grip Ext'ns18x3x12 Quote Link to comment Share on other sites More sharing options...
Oros Posted August 28, 2007 Author Report Share Posted August 28, 2007 TUESLow cable rows72x20, 84x2x15.....supposed to progress to 96x2x8, but developed a blinding headache. Waited 5 min, then carried on with next Supported "T" Bar Rows (full range, bar taken to the stops)50x2x10, 60x2x8Unilateral "T" Bar Rows (to stops)30x2x12, 35x6Wide Grip Straight Arm Pulldowns60x3x20Wide Grip Pulldowns66x10, 78x2x8, 90x2x6Wide Parallel Grip Shrugs (E-Z Bar, holding edge of plates)40x2x20, 80x6/40x12....and the headache just kept on pounding.........Going to keep training in this random, adhock maner until I can decide on a suitable program worth sticking to for 2 months or so Quote Link to comment Share on other sites More sharing options...
Oros Posted August 30, 2007 Author Report Share Posted August 30, 2007 Headache continued through all Tues night & Wednesday, so no training. Still a dull ache today so no training this evening. Quote Link to comment Share on other sites More sharing options...
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