Lazy lifter gets a kick up the arse.
Rather than keep doing the same old thing with the same mediocre results I've reached out for help for the first time.
I had a log before, somewhere, cba to find it. This one is so I can actually remember what I did, assuming I remember after leaving the gym.
My previous maximums are probably somewhere on my profile, I'm a little below those numbers right now after a period of half arsing things followed by a break. I've been back for 3 months doing 3 days full body then 2 cycles of 4 day 5/3/1.
I'm fat. 20% apparently and have terrible genetics for fat distribution and low T, hormone panel last year puts me right at the bottom of "normal", but sod it, goal is to get lean and fit again. I'll worry about setting new PBs later.
Monday:
(warmups 3 x 4 x lighter weights)
4 x No rest circuit, tempo on all 4 seconds eccentric, explosive concentric, 2 mins rest between circuits.
Squat 8 x 100Kg
Wide grip pulldown 8 x 66Kg
Hamstring curl 8 x 66Kg
Incline bench 8 x 80Kg
Notes
Squat reduced to 90Kg for final set, bench reduced to 60Kg. Squats were highbar, something I'm not used to performing. My work capacity is even worse than I thought.
4 x No rest circuit, tempo 4.1, no rest between circuits:
Leg Press x 15
Close grip cable low row x 15
GHR x 15
Flat dumbell bench x 15
Notes
Weights (unknown by me) were about right that the 15th rep was a struggle. By set 3 I could only perform 12 bodyweight GHRs due to lower back pump. I was also gasping like the unfit fat fcker I am.