Time to hit the weights again!
It's been nearly two months since I last lifted any iron. Body weight is down by about 6kg (13lbs), definatelt lost some muscle mass, and of course, strength is way down. So I have alot of catching up to do.
I was planning on running a typical bb type routine but have decided to go straight back to Westside - never did like high reps :O
I train in my garage and have spent the last 3-4 weeks painting and getting it sorted out. Hopefully this will only add to my motivation.
I've picked up some injuries along the way too so I really need to think smart to keep in in the gym rather than on the sidelines.
Here's a few pics of my gym to start off the journal
My pride and joy - the Glute Ham Raise machine!!
My bench and getstregth front/zercher squat harness.
|
Thread: Time to get it on!!!
-
11-15-2011, 08:24 AM #1
Time to get it on!!!
-
11-15-2011, 08:26 AM #2
-
11-15-2011, 08:55 AM #3
-
11-15-2011, 09:22 AM #4
http://www.gymequipment.uk.com/store...Ham_Raise.html
It was expensive, but worth it. A really good solid build. I got the extra wide foot plate plus band pegs.My PowerLifting journal!
http://forum.bodybuilding.com/showthread.php?t=139726173&p=781873953&posted=1#post781873953
Nikon D90
-
-
11-15-2011, 01:53 PM #5
Man i love your gym, much better than my 50 rubs a month yuppy gym, although the MILF round my way is second to none
I wondered what the crack was with the title of the thread but when i saw the pics with chains and bands all became clear, do you train in PVC mate?
I'm just jealous, excellent set up and you've obviously invested.... Kudos fella.
I'm subbed.The journal... back from the dead... Again...
http://forum.bodybuilding.com/showthread.php?p=12293800#post12293800
-
11-16-2011, 05:20 AM #6
-
11-18-2011, 11:40 AM #7
-
11-18-2011, 11:47 AM #8
Dynamic Effort - Squat/Deadlift
At last a workout!!
Straight Bar Box Squat (Just under parallel)
Bar x8
40kg x5
60kg x2x9
65kg x2 - Very happy with form on these. Reasonable bar speed off the box.
Speed Deadlift (Monster Mini Bands On All Sets)
60kg x5
80kg x3
100kg x1x6 - Again, pretty happy with form. Sets weren't at all taxing.
GHR
x8
x10x3
Supersetted with...
Standing Cable Ab Crunch
30kg x12x4
Comments:
Damn it feels great to be back at it!!
Looking forward to ME day to see where my squat is at.My PowerLifting journal!
http://forum.bodybuilding.com/showthread.php?t=139726173&p=781873953&posted=1#post781873953
Nikon D90
-
-
11-18-2011, 12:51 PM #9
Nice first sesh, looks like you're finding your feet on this one.
So am i right in saying DE without knowing exactly where you are percentage wise then?
I did similar, break yourself in week yeah?
Loving your post above, wife and boy found it funny.
ps - i too want to know where your squat is... I'm worried if i'm honest and may have to squat...The journal... back from the dead... Again...
http://forum.bodybuilding.com/showthread.php?p=12293800#post12293800
-
11-20-2011, 12:01 PM #10
Thanks man. Yeah, really just a little bit of guess work for the first week. I'm going to test my DL tommorrow to see where things are.
Hahaha...the Gimp is always good for laughs!!
I wouldn't worry too much about my squat. I would say around the 130 - 140kg mark. I have to be real careful squatting these days due to a meniscus tear. I will test the squat the following monday after tommorrow.My PowerLifting journal!
http://forum.bodybuilding.com/showthread.php?t=139726173&p=781873953&posted=1#post781873953
Nikon D90
-
11-20-2011, 12:08 PM #11
De bench
Bench Press
Bar x10x2
40kg x5
50kg x3x9 (Three different grips used)
Floor Press
50kg x5
60kg x5x4
Reverse Grip Pulldown
30kg x20
40kg x20x3
TKD Face Pull
30kg x12x2 (elbows out)
30kg x12, x10 (elbows in)
Seated DBMP
15kg x17, x10, x6 lol ...triceps totally gave up :O
Comments:
...Weak as #¤"¤!! I'm really going to have to focus more on triceps this time round. After a few weeks I will start to introduce small mini sessions to target weak or lagging areas.
Tommorrow....Day of the Deadlift!!!!My PowerLifting journal!
http://forum.bodybuilding.com/showthread.php?t=139726173&p=781873953&posted=1#post781873953
Nikon D90
-
11-20-2011, 12:15 PM #12
-
-
11-21-2011, 10:43 AM #13
-
11-21-2011, 12:11 PM #14
-
11-21-2011, 12:48 PM #15
Max Effort Squat/Deadlift
Conventional Deadlift
60kg x5
80kg x3
100kg x1
120kg x1
140kg x1
160kg x1
180kg x1
190kg x1 (418lbs)
170kg x1
Harness Front Squat
Bar x10
40kg 8
50kg x8
60kg x8
60kg x10
Cambered Bar Good Morning (medium stance)
60kg x5
70kg x5
80kg x5
90kg x5
100kg x10
GHR
4x10
Supersetted with.....
Kettlebell Russian Twist
16kg x10, x10, x15
Comments:
Did NOT expect to pull 190kg today after a week layoff. I had a DL of 200kg before the layoff so 190 is very good news. The squat, I suspect, with be a different matter
Felt good to use the harness again for front squats.
GMs felt strong.
A nice session!My PowerLifting journal!
http://forum.bodybuilding.com/showthread.php?t=139726173&p=781873953&posted=1#post781873953
Nikon D90
-
11-21-2011, 01:16 PM #16
-
-
11-21-2011, 02:10 PM #17
-
11-22-2011, 03:43 AM #18
-
11-22-2011, 05:26 AM #19
-
11-23-2011, 09:17 AM #20
Me bench
Flat Bench Press
Bar x10
40kg x5
50kg x3
60kg x1
70kg x1
80kg x1
90kg x1
95kg x1 Butt left the bench so doesn't really count in my book.
82.5kg x1
JM Press
40kg x6
40kg x8
40kg x10x4
CG Pulldown
30kg x15
50kg x12x4
Bradford Press
x many reps
Comments:
Well, bench was never my strong point. Never will be either with a ruptured supraspinatus tendon. Did alright I guess.
Wanted more volume but this felt like plenty at this early stage. Will work it up over the weeks ahead.My PowerLifting journal!
http://forum.bodybuilding.com/showthread.php?t=139726173&p=781873953&posted=1#post781873953
Nikon D90
-
-
11-23-2011, 02:55 PM #21
-
11-25-2011, 11:59 PM #22
-
11-26-2011, 02:07 AM #23
-
11-26-2011, 02:14 AM #24
Yesterday's Dynamic Squat/Deadlift workout.
Saftey Squat Bar Box Squat (Wide Stance/Under Parallel)
Bar x10
46kg x5
56kg x3
66kg x2x8
Conventional Deadlift (Monster Mini Bands)
60kg x5
80kg x3
100kg x1x3
110kg x1x3
Harness Zercher Squat
Bar x10
40kg x10
50kg x10x3
GHR
x10
+5kg x10x4
Standing Ab Cable Crunch
30kg x15x4
Comments:
The Squats were a bit too slow with the SSB...alot harder flexing off the box.
DLs were pretty good, not that quick off the floor yet though.
Zerchers were sheer hell!! lolzMy PowerLifting journal!
http://forum.bodybuilding.com/showthread.php?t=139726173&p=781873953&posted=1#post781873953
Nikon D90
-
-
11-26-2011, 02:15 AM #25
-
11-26-2011, 11:30 AM #26
-
11-27-2011, 03:29 AM #27
-
11-27-2011, 08:23 AM #28
-
-
11-27-2011, 08:30 AM #29
Dynamic Bench
Speed Bench Press
Bar x10
40kg x5
50kg x3x9 (Three grips used)[/b]
Floor Press
50kg x5
60kg x5
70kg x5, x5, x6
WG Pulldown
30kg x15
50kg x12x4
Seated DBMP
15kg x20
15kg x18
15kg x12
15kg x10
TKD Face Pull
30kg x15, x15, x12
DB Hammer Curl
15kg x10x4
GHR
2x15
Comments:
Much better bar velocity with bench today.
Floor press was a 10kg step forward from last sunday.
I'm going to try a GHR experiment over the coming weeks. I want to put a theory to the test.
Tommorrow I'll test my squat to see where I'm at.My PowerLifting journal!
http://forum.bodybuilding.com/showthread.php?t=139726173&p=781873953&posted=1#post781873953
Nikon D90
-
11-27-2011, 01:58 PM #30
Bookmarks