New year, new gains

Steedie · 19 Jan 2016 at 20:38

Tuesday: Quads

Leg Extension - 45kg x20x2, 55kg x15x2, 65kg x12x2
Leg Press Pyramid* - 250kg x25x4
DB Split Squats - 12kg x12x4
Adductor Machine - 70kg x20x3
Front Squat - 80kg x10x3

* 5 reps feet wide as you can go, 5 reps middle of the plate, 5 reps feet together, 5 reps middle, 5 reps widest. All one set. All reps have a 3 second negative

Deception · 20 Jan 2016 at 07:11

Impressive lifting especially deadlifts considering you had a break

Steedie · 21 Jan 2016 at 21:21

Thursday: Chest/Triceps

Incline DB Press - 22kg x12, 28kg x10x 34kg x10x2, 38kg x8
Incline Smith Press (3 second negatives) - 80kg x10x3
DB Fly - 16kg x12x3
Chest Press - 65kg x20x3
Overhead Cable Extensions - 25kg x12x4
Rope Pulldowns - 20kg x15x3
CGBP - 50kg x10x2

Steedie · 22 Jan 2016 at 23:35

Friday: Back

Deadlifts - 70kg x15, 110kg x12x2, 150kg x10x2, 170kg x8
Wide Grip/Close Grip Lat Pulldown Superset - 70kg x12/12x4
Bent Over Rows - 80kg x10x3
Seated Cable Row - 80kg x12x3

mrthingyx · 23 Jan 2016 at 08:17

Dude - 170*8 puts you in the obamanotbad category.

Nice.

Steedie · 23 Jan 2016 at 14:47

Haha thanks! It's amazing what all that time off did. I feel a lot more comfortable doing the big lifts as I'm not so snapped up and held in place by knots and scar tissue

Steedie · 24 Jan 2016 at 19:14

Sunday: Hamstrings

Hamstring Curls - 20kg x20x2, 25kg x15x2, 35kg x12x2, 40kg x10x2
Single Leg Standing Curl - 15kg x12x4
Hamstring Curls - 25kg x15x2, 20kg x20x2

Syla5 · 24 Jan 2016 at 19:47

Steedie said:
Haha thanks! It's amazing what all that time off did. I feel a lot more comfortable doing the big lifts as I'm not so snapped up and held in place by knots and scar tissue

Have you been doing lots of soft tissue work in your down time?

Steedie · 24 Jan 2016 at 19:55

None at all if I'm honest, I think I used the roller twice

Steedie · 25 Jan 2016 at 20:44

Monday: Shoulders/Biceps

Side Laterals - 10kg x20x2, 14kg x12x3, 16kg x10x2
Seated DB Press - 28kg x10x3, 30kg x8
OHP - 50kg x10x3, 30kg (Slow Negatives) x15
Face Pulls - 45kg x12x3
One Arm Preacher Curls - 15kg x12x3, 10kg x20x2
Standing Cable Curls - 30kg x12x3
Cable Hammer/Bar Curl Superset - 20kg/30kg x15/12x2

Steedie · 26 Jan 2016 at 20:54

Tuesday: Quads

Leg Extensions - 40kg x15x2, 50kg x20x2, 60kg x25x2, (Paused) 60kg x12
Walking Lunges - 24kg x30x4, BW x40
Squats - 60kg x10, 100kg x10x3, 100kg x5*
Adductor Machine - 60kg x20x4

* felt a really sharp pain in my left quad on the 5th rep so bailed pretty quick and called it a day, just finished off with some adductor work

mrthingyx · 26 Jan 2016 at 22:12

Boo.

Hope it works itself out,

Steedie · 28 Jan 2016 at 21:15

Thursday: Chest

Incline DB Press - 22kg x12, 26kg x12, 32kg x10x2, 38kg x10
Bench Press (Paused) - 70kg x12x3
High Incline Bench Press - 80kg x10x3
Low Cable Crossover - 15kg x12x3
Rope Pulldown - 20kg x15x3
Single Arm Cable Extension - 10kg x10x3
Bench Dips - BW x15x2

Steedie · 29 Jan 2016 at 14:08

Away tonight so had a quick session at lunch, next to no rest periods made deads gross

Friday: Back

Deadlifts - 70kg x12, 110kg x10x2, 150kg x10x2, 170kg x4, 180kg x1
Wide Grip Pullups - BW x8x3
V-Grip Pulldowns - 60kg x10x3
Seated Cable Row (Paused) - 70kg x10x3

wozza2k · 29 Jan 2016 at 15:54

180kg Dead much mire, that's like 1 x BW isn't it?

Steedie · 29 Jan 2016 at 16:16

Steedie · 1 Feb 2016 at 21:15

Monday: Shoulders/Biceps

Seated BB Press - Bar xLots, 40kg x15, 60kg x12x3, 70kg x8
Side Laterals - 16kg x15x3, 18kg x12
Rear Delt Cable Fly - 15kg x15x4
Machine Shoulder Press - 50kg x12x3, 55kg x8 (Dropset:40kg x5)
Cable Hammer Curls - 20kg x12x3, 25kg x10
Cable Curls - 25kg x15x3, 35kg x8
Incline DB Curls - 10kg x15x3

Steedie · 2 Feb 2016 at 21:53

Tuesday: Quads

Walking Lunges - BW x40x2
Squats - 60kg x15, 80kg x12, 100kg x10x3, 120kg x8
Hack Squats[/B - 70kg x12x3, 80kg x10
Leg Extensions - 55kg x15x3, 65kg x10x2
Adductor Machine - 65kg x20x3

Delvis · 4 Feb 2016 at 16:14

New year, new show? Rite? RITE?

Steedie · 4 Feb 2016 at 21:35

Negative. Not even going to entertain the idea. I'm dieting so if I get in decent shape and feel I look ok I might think about it but not right now

Had 30 minutes to train tonight so a quick one, 15 second rest periods max

Thursday: Chest

Cable Flys - 15kg x15, 25kg x12, 35kg x10x2
Incline Bench Press - 70kg x10, 80kg x10x3
Incline DB Press (Paused) - 28kg x8x3, 34kg x6
Dips/Push Ups Superset - BW x12/6 x3
Chest Press - 60kg x20x2