Last GASP effort to compete this year.

[Gasp]

Good training has resumed again after a sort-of 3 month break following some bodily repairs.

Weight has been relatively steady at 106kgs but not in peak condition.

Will input my before and hopefully better after photos.

Sunday trained shoulders at 09:00am

Warmed up with light flys and rotations and raises.

Dumbell press 10 x 15kgs

10 x 20kgs

10 x 25 kgs

10 x 30kgs

10 x 32.5kgs

8 x 35kgs

8 x 37.5

Flys 10kgs

15kgs

20kgs

3 x 22.5kgs drop sets to 12 kgs

Shoulder machine for delts.

Monday 09:00

Cardio

Treadmill 40 minutes

[1day]

ahahah love your signature :clap: :pfft:

[startinfromscratch]

fresh journal mate! good luck, i hope the body holds up for you!!

[Gasp]

I`m not religious but have finally resurrected myself and will revive this journal after layoffs from injury and illness.

A huge week just finished with some of my best training for a while.

All now to be recorded for gauging progress from now through to the end of the year. Havent ruled out competing but will only diet strategically to peak only once this year.

Weight on Tuesday 21 April: 107kgs

(Height 178cms)

Arms 17.5

Chest 49.5

Monday

Back

Bent over rowing

60 x 10

60 x 10

80 x 10

100 x 10

120 x 10

140 x 10

140 x 8

Pull downs- 5 sets

one arm dumbell rowing

2 sets of 25 each arm with 50kgs

Tuesday

Shoulders

flys up to 22kgs 3 sets of 10

dumbell press

15kgs x 10

20kgs x 10

27.5 x 10

32.5 x 10

35 x 8

37.5 x 8

Short work-out due to time

30 min walk later.

Wednesday

Squats

60 kgs x 15

60 x 10

80 x 10

100 x 10

120 x 10

140 x 5

160 x 8

170 x 8

180 x 6

140 x 12

All squats deep. Work-out went higher than intended due to body feeling in good nick.

Will structure better next time. Less squats and stiff-legged deadlifts.

Hamstring curls

5 sets

Calf raises

5 sets

Friday

Chest

Flat bench, experimenting with narrower grip due to static gains from old injury. Chest, shoulders and triceps are all working differently as a result and really feeling potential gains will result.

warm-up 30kgs

60 x 12

60 x 12

80 x 10

100 x 10

115 x 10

117.5 x 10

120 x 8

Close grip bench

60 x 10

80 x 10

90 x 10

100 x 8.

Very satisfying week.

More isolation exercises next week

[1day]

wot comp u gona aim for mate?

[Gasp]

wot comp u gona aim for mate?

Good question. Masterton maybe...if I can find where my abs disapeared to....otherwise later NZFBB so as to qualify and compete within a short time.

Will be masters which I`m really keen on.

[Gasp]

SUNDAY 26th APRIL

Shoulders and biceps

warm up stretches and light flys

Dumbell press

10kgs x 15

20kgs x 12

27.5 x 10

32.5 x 10

35 x 10

37.5 x 6

37.5 x 6

Shoulder press machine

warm-ups and progressed to stack

flies

8kgs

10 kgs

12 kgs

15kgs

17.5kgs

20kgs

Biceps barbell curl

20 x 10

25 x 10

30 x 10

35 x 10

40 x 10

45 x 10

45 x 10, drop set on 30

Barbell curls only

[nzmusclemonster]

Thats 3 workouts in a row on 37.5 for dumbell press.

Have a go at the 40's next time. Don't be a wuss.

[biggurl27]

haha don't you train with your Dad any hoo?

[Gasp]

Thats 3 workouts in a row on 37.5 for dumbell press.

Have a go at the 40's next time. Don't be a wuss.

delayed update due to slackness

WEight as at last night 109kgs.

Only supplementing with Balance Mass-Gainer Protein immediately after workout and also using PVL Crea Maxx Super Micronised.

(Current Workout should easily add on another few kgs bodyweight once I up the Mass-Gainer Protein)

13 May

Light flys front and side warm-ups

Dumbell shoulder press

10 x 15kgs

10 x 20kgs

10 x 25 kgs

10 x 32.5kgs

10 x 35kgs

8 x 37.5

40s not attempted

Shoulder press machine

6 sets up to stack

Flys

10 x 8kgs

10 x 12kgs

10 x 15kgs

10 x20kgs

12 May

Back work-out, best for a while

5 sets of pull-downs

bent over bar-bell rowing

10 x 60kgs

10 x 60kgs

10 x 80kgs

10 x 100 kgs

10 x 120kgs

10 x 140kgs

7 x 150kgs with no-rest drop-set 10 x 100kgs

Short but intense work-out

10 May

Legs

Squats (deep)

15 x 60kgs

10 x 60 kgs

10 x 80kgs

10 x 100kgs

10 x 120kgs

10 x 140 kgs

3 x 160kgs

7 x 180kgs

6 x 180kgs

12 x 140 kgs

hamstring curls 4 sets

No leg extensions at this stage

[Gasp]

15 May

Early start ;up at 3:15 b ut trained at 10:00

10 mins slow treadmill and 30 mins stretching.

Light leg extensiions

Deep Squats

10 x 60kgs

15 x 60kgs

12 x 100kgs

6 x 140kgs

12 x 160kgs

7 x 180kgs

6 x 180kgs

12 x 140kg

5 sets hamstring curls