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  1. #1
    -**IronMind**- TKD's Avatar
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    Cool Time to get it on!!!

    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.
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  2. #2
    -**IronMind**- TKD's Avatar
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    My power rack, bands and my bars
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  3. #3
    Sleepy moderator scott_donald's Avatar
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    dam... how much did the gar machine cost you???
    Sleepy.
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  4. #4
    -**IronMind**- TKD's Avatar
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    Originally Posted by scott_donald View Post
    dam... how much did the gar machine cost you???
    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!
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  5. #5
    Rising from the ashes bigbrit's Avatar
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    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
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  6. #6
    2020 Mr.Internet EoR's Avatar
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    Subbed! And jealous of your GHR machine. :P My gym is still the same, just some more rust. Feels like I am lifting in jail or something. xd
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  7. #7
    -**IronMind**- TKD's Avatar
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    Originally Posted by bigbrit View Post
    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?

    lol

    Thanks man

    Originally Posted by EoR View Post
    Subbed! And jealous of your GHR machine. :P My gym is still the same, just some more rust. Feels like I am lifting in jail or something. xd
    Sup stranger I worked my arse off to get that GHR machine
    My PowerLifting journal!
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  8. #8
    -**IronMind**- TKD's Avatar
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    Cool 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

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  9. #9
    Rising from the ashes bigbrit's Avatar
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    Originally Posted by TKD View Post
    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.
    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...
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  10. #10
    -**IronMind**- TKD's Avatar
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    Originally Posted by bigbrit View Post
    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...
    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.
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  11. #11
    -**IronMind**- TKD's Avatar
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    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!!!!
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  12. #12
    Just a gym rat TheProgressiveOne's Avatar
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    Good luck matey

    Haha 2 months off the iron ay?? Dw muscle memory will fix that within a few weeks!
    Last edited by TheProgressiveOne; 11-21-2011 at 01:21 PM.
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  13. #13
    -**IronMind**- TKD's Avatar
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    Thanks mate.
    Usually takes me a little longer than that to bring up my squat
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  14. #14
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by TKD View Post
    Thanks mate.
    Usually takes me a little longer than that to bring up my squat
    Hahah well u mustnt be workin hard enuff jokes
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  15. #15
    -**IronMind**- TKD's Avatar
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    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!
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  16. #16
    Just a gym rat TheProgressiveOne's Avatar
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    Damnnn man, 190 is nice!!

    The best thing bout this log is that it's in kg...so I don't need to do any stupid conversions!

    U didn't even post ur routine...do u just go by feel or have set days or?
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  17. #17
    Sleepy moderator scott_donald's Avatar
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    strong stuff tkd... glad you are moving some good weight from the floor...
    Sleepy.
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  18. #18
    -**IronMind**- TKD's Avatar
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    Originally Posted by TheProgressiveOne View Post
    Damnnn man, 190 is nice!!

    The best thing bout this log is that it's in kg...so I don't need to do any stupid conversions!

    U didn't even post ur routine...do u just go by feel or have set days or?
    Thanks mate.
    I could have probably taken195, but felt happy with what I got.

    I set a set routine which I will post up later, next day or so....
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  19. #19
    -**IronMind**- TKD's Avatar
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    Originally Posted by scott_donald View Post
    strong stuff tkd... glad you are moving some good weight from the floor...
    Cheers Scott.

    See if I can beat my old pr of 215 later down the road.
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  20. #20
    -**IronMind**- TKD's Avatar
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    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.
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  21. #21
    Sleepy moderator scott_donald's Avatar
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    great session for your welcome back workouts... can't complain there...
    Sleepy.
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    2020 Mr.Internet EoR's Avatar
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    Good to find out roughly where your bench is anyway. There's plenty of time to work things up. I am almost scared to try low rep benching.
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    -**IronMind**- TKD's Avatar
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    Originally Posted by scott_donald View Post
    great session for your welcome back workouts... can't complain there...
    Originally Posted by EoR View Post
    Good to find out roughly where your bench is anyway. There's plenty of time to work things up. I am almost scared to try low rep benching.
    Thanks fellas!
    You'll be back to heavy benching before you know it EoR
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    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!! lolz
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  25. #25
    Just a gym rat TheProgressiveOne's Avatar
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    I did flat bench yesterday and got 90kg x 1

    Ur just in front of me!

    Keep it up dude!
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  26. #26
    -**IronMind**- TKD's Avatar
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    Originally Posted by TheProgressiveOne View Post
    I did flat bench yesterday and got 90kg x 1

    Ur just in front of me!

    Keep it up dude!
    Well actually the 95kg attempt was cheated up (butt came off the bench)
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    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by TKD View Post
    Well actually the 95kg attempt was cheated up (butt came off the bench)
    So we are both equal on 90 then ...race you to 110kg?
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  28. #28
    -**IronMind**- TKD's Avatar
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    Originally Posted by TheProgressiveOne View Post
    So we are both equal on 90 then ...race you to 110kg?
    I have a ruptured supraspinatus tendon so I need to be somewhat careful mate.

    110kg is my alltime best btw
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  29. #29
    -**IronMind**- TKD's Avatar
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    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.
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  30. #30
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by TKD View Post
    I have a ruptured supraspinatus tendon so I need to be somewhat careful mate.

    110kg is my alltime best btw
    Lolllol same

    We are the same bloke just across the country side
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