Journey to dat stable base..

Deception · 15 Feb 2015 at 10:26

Stats:

Height: Manlet
Weight: Fatty

Previous 1RMs:

Squat: 150kg
Deadlift: 200kg
Bench: 125kg
OHP: 87.5kg

Goal: To reach those 1RMs and then go from there.

Well, looks like I'm back to training again after having 6 months off! I've already done my first week and damn, it's been a struggle.. mostly to move afterwards!

Going to start at around reps around 50% off my max and slowly build it back up. I've pulled my previous routine and will adjust as I go along (I may go back to 531 at some point as I made some good gains from it).

Shoulders
OHP
DB Press
Machine Press
DB Row
Cable Row

Hamstrings/Back
Deadlift
RDL
Back Extensions
BB Row

Chest/Triceps
Bench Press
Machine Press
Dips
Tricep Extensions

Quads/Calves
Squat - May not add this back in just yet as my flexibility is lacking to get my arms back.

Split Squats
Leg Press
Leg Extensions
Seated Calf Raise
Standing Calf Raises

Going to be using the time while I'm on light weight, to get my form to back how it used to be and mobility in check.

Since I've been away from the gym, it does look like they have some new toys: Vertical Leg Press, Prowler Sled, Standing Hamstring Curl and a V-Squat machine. So will add some of those in to the routine also. They've also finally got round plates for deadlifts, so no more ******* with the hex plates rep after rep!

. I've also spoke to the owner and he has told me to keep reminding him to get some chains also, so lets hope he gets them soon!

Delvis · 15 Feb 2015 at 10:34

mrthingyx · 15 Feb 2015 at 18:13

Bring the gains!

Deception · 16 Feb 2015 at 06:01

Thanks

Shoulders later today! Decided to do Deadlifts on same day as my nephew as he's been slacking and he's gonna regret it now im training again

Deception · 16 Feb 2015 at 18:08

Well that was a crappy start on shoulders, got there and both racks were being used

NG Machine Press
20x10
40x5
50x5
60x5 x5 SS OH Shrugs x8x4

DB Press
15x10 x3

Cable Row
80lbs x10 3

DB Row
25x10 x3

Side Lateral Raises machine
35x10
40x10 x2

Delvis · 16 Feb 2015 at 19:34

Why no barbell? Could have go eto 40 I would have thought?

Deception · 16 Feb 2015 at 19:40

With racks taken, there is no room to throw around a barbell.

Delvis · 17 Feb 2015 at 09:14

Lies.there is always room.

Deception · 17 Feb 2015 at 18:04

Deadlifts
60x10
80x5
100x5 x3
110x5 x3

RDL
70x8 x4

Single Standing Hamstring Curls (really need to look at the weight, but cant see it anywhere).
3 plates x10 x3

Back Extensions
BW x10 x5 - Pause at the bottom to feel a better stretch

Lower back was pumped then, so did some leg raises, but nothing to write about.

Deception · 21 Feb 2015 at 06:23

Chest/Triceps - 20/02/15

Bench Press
40x10
50x10
60x5
70x5
75x5 x4

Chest Press Machine (Wide SS Narrow)
50x10
56x10 x4

Rope Pulldowns
80x10 x4

Tricep Extensions
15x10 x3

This session was supposed to be on thursday, but got stuck covering at work. Decided im not going to miss legs and do them today.. Also, might try out the prowler if gym isnt that busy.

Zefan · 21 Feb 2015 at 07:26

In. I read somewhere that a stable base is crucial.

Deception · 23 Feb 2015 at 20:54

Shoulders - 23/02/15
Machine Press
15x10 x2 - Warm up as rack wasn't free at the start

OHP
40x5
50x5
60x3 x3
65x3 - ok a bit ambitious here, but it went up.. Eventually
60x3 x2
40x10 - Drop set
45x8 - RIP Shoulders

DB Press
17.5x10
20x10 x3

Cable Row
80x10 x2
85x10 x2

Side Lateral Raise Machine
35x10
40x10 x2

Cable side lateral - making this up as I go along...
30x10 x3

Cable Pushdowns
75x10 x3
80x10 x2

Tricep extension machine
30x8 x3

Deception · 24 Feb 2015 at 18:31

Deadlifts
60x10
60x5
100x3
110x3 x2
120x3 - Again, bit of a grind, but strength is slowly building back up
110x3 x2

Wide Grip RDL
60x8 x3 - Few paused ones in here to stretch the hammies

Back Extensions - pauses at the bottom and stretch
BWx20 x2
10kg x10

Standing hamstring curls
2 plates x10 x3

Need to add in some bracing exercises and just starting up my mobility again.. I will get back to where I was!

Deception · 25 Feb 2015 at 06:22

Mmh some nice lat and core doms today

Deception · 27 Feb 2015 at 18:33

Bench Press
barxlots
60x5
70x5
75x3 x2
80x3 x2
85x3 x4

Machine Press (SS Narrow/Wide)
56x10
45x10 x4

Cable Push Downs
80x10
70x10 x3

BOR
60x10 x4
70x10 x3

Cleans (was waiting for other back machines to be free)
60x3 x5

Lat Pulldown
80x10
100x10
120x10 x3

mrthingyx · 27 Feb 2015 at 19:34

Cleans = uber gains.

Deception · 28 Feb 2015 at 09:16

mrthingyx said:
Cleans = uber gains.

hah, thanks.. Can feel the doms and already got some bruises on legs where I was letting the bar land :eek:

Deception · 1 Mar 2015 at 11:54

Quads:

BSS
BWx10 x3
12.x5x10 x3 - Pump already... wtf

Vertical Leg Press
40x10 x2
80x10 x3

Legs were shaking at this point and was struggling to do anything, including light reps on Leg Press!

Prowler Sled Push
10x 100m x2
30x 100m x2
10x 100m x2

No idea how much the sled weighs, but that thing sucks.. I was gasping for air after every run and my legs were on fire. Told my nephew to give it a go and he wasn't happy with me after his run

Deception · 2 Mar 2015 at 19:13

Shoulders

OHP
barxlots
40x10
50x5
60x5
65x3 x3
70x3 x2

DB Press - DB's were littered all around the floor, so grabbed a random one..
27.5x10 x4

DB Row
35x10 x3

Cable Row
90x10 x4

Side Lateral Machine
20x10
35x10
45x10 x3

Cable Pushdowns
90x10 x3

Looks like dat dere muscle memory is kicking in (that and the Morba style bulking), not far off what I was doing 6 months ago

Cookeh · 2 Mar 2015 at 19:39

Nice progress man, dem (re-?)gains. Out of interest, what gym are you at? Sounds miles better equipped than my Uni one (though likely substantially more expensive, sadly).