Do I even lift?

Deception · 5 Mar 2018 at 07:53

I thought this might be a good way to get me back in to the lifting game again (or at least try hah)... Here's dem stats!

Age: 31
Weight: 110kg
Goal: Get back to 95kg and then maybe ill look like I lift again.

Going to dig out my old routines, but going to start the week with just getting back to actual lifting and see if I can get close to my old stats!

Deception · 5 Mar 2018 at 18:21

Well it was international chest today.. So.. I did legs!

Monday 5th March

Reverse hack squats
40x10 x2
80x10 x3
170x8 x3
120x8 x3

Horizontal squats
45x10 3
55x10 x3
75x8 x3

Prowler runs
Sled x 6 (50m runs) – Started feeling sick at this point!

Split Squats
Bodyweight x 10 x 4

Legs were extremely pumped at this pumped at it made getting down the stairs at the end… very interesting! Mostly machines at this point, as I need to sort out mobility in order to start proper squatting again… One day!

Deception · 7 Mar 2018 at 06:13

Tuesday 6th March – Shoulders

OHP
Bar x lots
30x10 x3
40x6 x4 – kept the volume low, just to get a feel for it again

Clean and press - Can never resist when in the cage doing pressing...
bar x lots - getting the machine right
30x6 x4

DB Press
10x10 x6

Machine Press
20x10 x3
30x10 x3
35x8 x3
40x8 x3

Face Pulls
40x15 x 5
50x12 x 4

Tricep pulldowns
30x10 x3
35x10 x3

Machine side raises
20x10 x2
30x10 x3
35x8 x2

Deception · 13 Mar 2018 at 08:01

Well last week went to **** due to work shifts. So, decided to go back to my morning (fasted) workouts.

13th March 2018 – Deadlift day!

RDL – warmup
Bar x lots
30x8 x3
40x8 x3
60x5 x3

Deadlifts S/S with RDL for a few sets (same reps for each)
60x5 x3 – No idea why I thought this would be a good idea!
70x5 x3
80x5 x 2

Deadlifts – slow movement to work on form
80x5 x4
70x5 x4
60x5 x4

Clean and Press – might as well while I’m hogging the cage!
Bar x lots
30x6 x 3
40x5 x 3

Back extensions
BW x lots
10kg x 20 x 3

Wide grip RDL S/S with Rows
Bar x lots
30 x 10 x 2
40x10 x 4

Work out was a bit all over the place, but felt good after and still got a forearm pump while writing this up!

Deception · 14 Mar 2018 at 08:00

Wednesday 14th March – Chest day!

Haven’t done chest in nearly a year, so didn’t dive in, kept the reps somewhat slow, controlled movements.

Bench Press
Bar x lots
40x10 x4
50x8 x4 – Started feeling easier towards the end
60x6 x5

Machine Chest Press
25x10 x4
28x10 x3
45x10 x4
45x10 x4 – Neutral grip
28x10 x3 - Neutral grip

Tricep pulldowns

35x10 x4
60x8 x3
45x10 x3

Short and sweet session – Doesn’t seem like a lot when writing it down, but definitely feeling it!

Deception · 14 Mar 2018 at 17:36

Update.. got DOMS everywhere! and its another leg session tomorrow... fun times!

Deception · 15 Mar 2018 at 08:12

Thursday 15th March – Legs (or what’s left of them after Deadlift day!)

Reverse hack squats
BW x lots
40x10 x4
90x10 x6 – switched between wide and narrow stance (5/5)

Split squats
BWx10 x2
7.5x8 x3
BWx10 x1

Single leg extensions
21x10 x kept switching between legs for no rest
14x10 x 4 – completely dead and massive leg pump

Prowler walk (more like crawl)
35kg for 6x 50m walks

Horizontal leg squat
45x10 x4 – trying to resist the urge from puking after the prowler

Literally had no energy this morning. I think I underestimated just how drained I would be after Deadlifts during the week.

Deception · 17 Mar 2018 at 07:39

Friday 16th March – Shoulders

OHP
Bar x Lots
30x10 x4
40x10 x4 – feeling easier
50x5 x3
60x5 x1 – just getting a feel for it again
55x5 x3
40x5 x3

DB Shoulder press
15x10 x1 – shoulders were destroyed
10x10 x4

Cable rows
45x10 x4
50x10 x4

Face Pulls
75x15 x4
85x10 x3
Rack x8 x3

Cable side raises
7.5x10 x2
10x10 x3

Tricep pulldowns
20x10 x4
30x10 x3
35x10 x1
40x10 x3

Quite a good session! Did always have a bit of stamina when it comes to shoulders

Deception · 10 Sep 2018 at 08:02

Havent touched this log in awhile.. mainly because I didnt even lift or life got in the day... but lets try this again!

Sunday (09/09) - Legs

Squats, Squats and uh... more squats

60x5 x2
80x5x2
100x5x2
110x5 x8

Paused Squats
100x3 x4

More Squats - Still had energy after all that?
120x3 x5

BSS
BW x 10 x3 - Knee started to twinge, so decided that was it.

Monday - 10/09 - Shoulders

OHP
bar x 10
40x5 x3
50x5 x5
60x3/4 x3 - Really wasnt feeling it all today and Elbow was still strained from Squats.
50x5 x3

Cable Super Set (in lbs) - Face Pulls -> Trice Pulldowns -> Cable Row -> Side Raises
120/70/90/25 x10 x3

Side Raise machine (single)
70x10 x3 - I swear this machine isnt in Kgs as I've managed 95kg on this before.. I call lies!

Shoulder Press machine (single)
25x10 x3

-- Shoulder is perm jaffed, so lifts wont be like they used to be and knee isnt far behind haah.

Kris_90 · 10 Sep 2018 at 17:46

Am I reading this correct? You did 8 sets of 5 reps at 110kg squats then 4 paused triples at 100kg then 5 triples at 120kg AND finish it off with BSS :eek:

I wouldn't be able to walk for days

mrthingyx · 10 Sep 2018 at 20:49

Are you missing the fact that he pressed 60*5 just to get "back into it?"

This log = hnnnnnnnng.

Deception · 10 Sep 2018 at 21:37

mrthingyx said:
Are you missing the fact that he pressed 60*5 just to get "back into it?"

This log = hnnnnnnnng.

Haha thanks.. I did manage 90kg for 1 rep on OHP the other week.. Which wasn't bad considering i dont go above 60-65kg for my sets! Im happy that some muscles remember the 'good ol days'

Kris_90 said:
Am I reading this correct? You did 8 sets of 5 reps at 110kg squats then 4 paused triples at 100kg then 5 triples at 120kg AND finish it off with BSS I wouldn't be able to walk for days

Yea, i dont know what was happening.. 110 felt horrible, but as soon as i did some paused.. I think my core finally thought it would actually help out! And just had tons of energy.. I did put the safety bars in, just.. Well.. Because i thought I was being a bit insane

booyaka · 11 Sep 2018 at 19:00

I already hate you.......

Deception · 12 Sep 2018 at 06:44

booyaka said:
I already hate you.......

Feeling the love already.. Thats what I like to see!

Sorry for the delay in lifting.. Hectic work and sleeping patterns! Going to be doing Deadlifts later on. So watch this space!

Deception · 12 Sep 2018 at 18:31

Wednesday – 12/09 – Deadlifts..deadlifts and yes… more deadlifts

Deadlifts
60x10 x2
80x5 x3
110x5 x2 – Accidentally put 2x25kg on bar instead of 20s
120x3 x2
130x3 x4
150x3 x3

Wide grip Deadlifts
120x4/5 x5
110x5 x4

Wide grip RDL
60x10 x5 – core completely fried

Weighted back extensions (wide grip barbell)
45x20 x4

Completely fried from that session.. had lots of energy though!

Deception · 14 Sep 2018 at 07:51

Seems to be a 'hog the rack for the whole session' theme here..

Friday - 14/09 - OHP and yes.. more OHP

OHP
bar x lots x lots
40x10 x2
50x5 x2
60x5 x2
70x4 x2
80x3 x2 - A bit ambitious
70x4 x6
60x4 x6

Paused OHP
50x3 x4

Despite quite a bit of volume done, it didnt seem like a productive session (had people asking me to spot them, which took up time etc). Maybe I need to lessen my recovery time (<60secs at the moment). Although at least im getting in the main compounds...

Deception · 17 Sep 2018 at 10:41

No update just yet.. Had a bad weekend in terms of sleep and jaffed knee/elbow.. Hopefully get in more training tomorrow!

Deception · 20 Sep 2018 at 05:54

Well these joints took a lot longer to heal this time around! I think i'll tweak my log about too, so im not basically doing 1 lift for a whole 45/60mins haha...Maybe actually add in some structure! Hopefully be back on by the end of the week

Deception · 24 Sep 2018 at 05:40

Saturday – 23/09

I did start out by attempting RDL, but didn’t feel comfortable on my elbow.. So, it switched over to shoulder day haha.

OHP
Bar x lots
40x6 x4
50x5 x4
60x3 x3
70x3 – a bit heavy after a week off
60x3 x5
50x5 x5 – threw in a few paused reps on this for..uh..fun?

Single arm shoulder press machine
25x10 x3

Single arm side raise – again, I don’t think its actually in KG despite it saying so..
70x10 x3
Rack (95k) x5 x2

Cable face pulls (lbs)
105x15 x2
140x15 x3

Tricep extensions (lbs)
75x10 x5

----

Sunday – 24/09 – Legs
Due to my elbow pain and poor mobility, I started on reverse hack squats

Reverse hack squats
40x10
90x5
130x5 x2
170x5 x2
220x5 x5
170x5 5
130x5 x5 – the pump after all these… oh man

Horizontal leg press
70x10 x5

Squats – I gave in, couldn’t resist attempting squats with a messed up elbow, but was a bit more careful.
60x5 x2
100x5 x2
110x5 x1 – legs were fried
100x3 x2 – Paused
100x3 x4

Deception · 20 Feb 2019 at 05:54

ITS ALIVE... For now

Got back on it this week. After several months off thanks to really bad 'golfers' elbow.

Random leg day (18/02/19) - Just decided to do some stretching, random leg work for form..

Reverse hack squats
40x10 x3
80x8 x4
120x5 x6

RDL
60x10 x6 - Purely just concentrating on form. Also did switch between wide and standard grip

single Leg extensions
21x10 xlots - Switched legs after each set, repeated til I couldnt walk

single hamstring curls
15x10 xlots - Same as above