Here goes nothing

[slapwagon]

Hit the gym today after a couple of days off, we're having a bench pressing comp at work(most presses at own bodyweight, I'm 128kgs) I reckon I can crank out three or four.

My mate who's a former strongman/bodybuilder set me a programme up about 6 weeks ago, which has helped get me up there.

(I only started doing weights a year ago and could only bench 60kgs when I started)

my 1 rep max 6 weeks ago was 125kgs which I used as the base for the percentages in the programme at the moment.(reckon I could do one at 150kgs now, will rework the programme using 150 as the base after the comp)

bench press 12@80,10@90,5x 8@100

squats 10@100,10@110,5x 10@120

chin ups 5 x 10

tricep curls 5x 15 @ 60? (says 60 on plates)

cable crossovers 5x 15@ 7? (says 7 on plates and thats on each side)

So try not to be to critical I'm fairly new to this!!

my max squat to date was 170kgs(set of 2)

max deadlift 150kgs(set of 2)

max legpress 340kgs(set of 5)

Standing shoulder press 30kg dbs (set of 5)

preacher curl 105kgs (set of 8 )

Eagles may soar but weasels do't get sucked into jet engines!!

[teamfatboy]

Niiiiice - I can only aspire to bench bodyweight!

Look forward to watching progress

[SoaringSwine]

Pretty solid lifts there. What are your goals? Strength/physique or both?

[Monopoly Man]

Hit the gym today after a couple of days off, we're having a bench pressing comp at work(most presses at own bodyweight, I'm 128kgs) I reckon I can crank out three or four.

My mate who's a former strongman/bodybuilder set me a programme up about 6 weeks ago, which has helped get me up there.

(I only started doing weights a year ago and could only bench 60kgs when I started)

my 1 rep max 6 weeks ago was 125kgs which I used as the base for the percentages in the programme at the moment.(reckon I could do one at 150kgs now, will rework the programme using 150 as the base after the comp)

bench press 12@80,10@90,5x 8@100

squats 10@100,10@110,5x 10@120

chin ups 5 x 10

tricep curls 5x 15 @ 60? (says 60 on plates)

cable crossovers 5x 15@ 7? (says 7 on plates and thats on each side)

So try not to be to critical I'm fairly new to this!!

my max squat to date was 170kgs(set of 2)

max deadlift 150kgs(set of 2)

max legpress 340kgs(set of 5)

Standing shoulder press 30kg dbs (set of 5)

preacher curl 105kgs (set of 8 ) :-s

Eagles may soar but weasels do't get sucked into jet engines!!

WTF! Either that was a typo or you've got a serious set of arms!!!

You're a big bugger, with a bit of training you're gonna be adding 50% on all your major lifts in no time!

[slapwagon]

Hit the gym today after a couple of days off, we're having a bench pressing comp at work(most presses at own bodyweight, I'm 128kgs) I reckon I can crank out three or four.

My mate who's a former strongman/bodybuilder set me a programme up about 6 weeks ago, which has helped get me up there.

(I only started doing weights a year ago and could only bench 60kgs when I started)

my 1 rep max 6 weeks ago was 125kgs which I used as the base for the percentages in the programme at the moment.(reckon I could do one at 150kgs now, will rework the programme using 150 as the base after the comp)

bench press 12@80,10@90,5x 8@100

squats 10@100,10@110,5x 10@120

chin ups 5 x 10

tricep curls 5x 15 @ 60? (says 60 on plates)

cable crossovers 5x 15@ 7? (says 7 on plates and thats on each side)

So try not to be to critical I'm fairly new to this!!

my max squat to date was 170kgs(set of 2)

max deadlift 150kgs(set of 2)

max legpress 340kgs(set of 5)

Standing shoulder press 30kg dbs (set of 5)

preacher curl 105kgs (set of 8 ) :-s

Eagles may soar but weasels do't get sucked into jet engines!!

WTF! Either that was a typo or you've got a serious set of arms!!!

You're a big bugger, with a bit of training you're gonna be adding 50% on all your major lifts in no time!

13 years of dairy farming left me with fairly decent bicep strength, it's also an exercise I don't mind doing. On a standard bb curl I can only do 50kgs though.

rehab is for quitters

[slapwagon]

Pretty solid lifts there. What are your goals? Strength/physique or both?

[slapwagon]

Pretty solid lifts there. What are your goals? Strength/physique or both?

To get a beach body is my main goal, for the last 7 or 8 years I've probably (definitely) over indulged and I also used to smoke so it was really noticable when I was playing with my daughter and I couldn't keep up with her.

I've never had a six pack ,so thats high on the list also.

[slapwagon]

Hit the gym again on Friday,have been slack at posting cause the missus kicked me off the computer, and I got busy doing other stuff.

bent over rows 5x 10@ 80kgs

seated cable rows 6x 15@ full stack plus 20kgs (stack has 20 plates not sure of weight though )

skullcrushers 5x 10 @ 40kgs

chin ups 5x10

shoulder press,standing 5x 10@23kgs.

have had another two days off work and just laxed out a bit, my nano vapor came on Friday, so i am looking forward to hitting it tomorrow.

every cloud has a toxic chemical content