Journey to dat stable base..

Deception

Deception

Deception

Soldato
Joined
23 Apr 2006
Posts
6,500
Location
Nottingham
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! :D. 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!
 
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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 ;)
 
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
 
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.
 
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.
 
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
 
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! :D
 
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
 
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 :D
 
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 :)
 
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I currently go to Legends Gymnasium in Radford, Just off bobbers mill bridge.

Which one do you go to?

It's only £20/month so not too expensive than most commercial gyms.
 
mrthingyx said:
Such a legend.

Deception is baaaaaaack. :cool:
Click to expand...

hah thanks, not quite until the rest are close too ;) Although I do love a good shoulder workout :D

Delvis said:
I hate your shoulders.
Click to expand...

I hate your uh... deadlifts ;)

Cookeh said:
Im using the Lee Westwood Centre at Trent uni, works out at £99/42 weeks as I'm a student there.

£20 a month is miles better than what I pay for gym membership when I'm at home though. Damn.
Click to expand...

When you next home? Should pop in, its not that busy either, so get free reign over most stuff there :D
 
Been on work training all week, so didnt get chance to get a day in. So, went today instead:

Bench:
barxlots
60x5
70x3
80x3
90x3
95x1
100x3 - forgot I was doing singles
105x1
110x1 - 2015 PB!
100x3 x4

Dips - lol
BWx 5x2 - fatty mode RIP

Prowler Press
50m x2 - I think it worked out to 20 presses each way and damn the pump was insane!

Machine Press (SS Narrow/Wide)
49 x 8 x3 - No rest
56x8 x2

Prowler Row
50m x2 - Felt like being sick after all that.

Didnt want to do too much back as I've got deadlifts tomorrow and wanted to play on the prowler... Feeling the burn though! :D
 
uh.. legs and everything I've missed day..

Deadlifts
60x5
80x5
100x3
110x3
120x3
130x1
140x1
150x1 - 2015 PB
120x3 x4

Wide Grip RDL
80x8 x3

Squats
60x3 x3
70x3
80x3 - crappy mobility and could feel pressure on elbows, so went lighter instead of heavier.
60x3 x4

Vertical Leg Press
40x10
80x10
100x8 x3

Back extensions
BWx20
45x10 x3

BSS
bwx10 x4

Standing hamstring curls
3 plates x10
2 plates x10 x2

Machine Row (varied between narrow, wide and neutral)
49x10 x3 of each

EZ Bar Curls
25x10 x3

Missed the prowler pulls as the runway was full of people, that and they've put the ring dips right in the middle of it :(
 
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Daamn, body was still destroyed from the weekend and didn't get much done.

OHP
barxlots
40x10
50x10
60x3
70x3
75x1 - Felt weak on this, so knocked it down a bit.
65x5 x5 - left arm was feeling a bit 'weird'

DB Press
25x8 x3

Cable Rows
60x10
70x10
80x10
90x8 x3

Side lateral machine
45x8 x4

DB area was rammed as it was official chest day, so couldnt get any DB rows in. Will probably throw some in tomorrow when I do Deadlifts.
 
What a 2 weeks! Finally moved house and got my home gym set up, so can do some home workouts (dat fasted training) and had to fix some issues with my back and not doing any mobility on it for 6 months.

NG Shoulder Press Machine
15x20
25x10
45x5
60x5
70x5
80x5
90x5 - Too heavy to do more sets, so dropped it down
80x5 x2

OHP
60x5
65x5 x4 - D'oh, ended up getting a nerve trapped under scapula somehow!

Tried to do some varied exercises to see if I can budge it, but no go and still got limited moving on my right side this morning.. Looks like it may be leg day today!
 
mrthingyx said:
Interesting way to admit you skipped legs...

Hope your shoulder is ok!
Click to expand...

I actually didn't... I tortured them on Saturday with some prowler runs and whatever pressing machines were in the gym :D:p

Although I did nearly fall down the stairs out of the gym.. that first step.. daaamn
 
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