thanks man! i wanna get my close-grip back up to where it was before injury at 90kg x 6...i'm giving myself 4 weeks to get there
thanks guys... football fan - well before injury (6 months ago) my normal bench was around 235lbs x 1 but it'll be a while yet til I can do that again. On monday I might do some bench press on chest day and see how it goes...
Back (for thickness)
Hammer Strength Iso-lateral DY Row: 40kg x 12, 40kg x 12, 50kg x 10, 60kg x 8 - for 3 sets
Seated Cable Row: 50kg x 10, 60kg x 10 - for 3 sets: by now my back was gone!
Lying T-bar Row (wide-grip): 20kg x 12, 25kg x 10, 30kg x 10, 30kg x 10
Seated DB Shrugs: 25kg x 12, 30kg x 12 - for 3 sets
Preacher Curls: 15kg x 12, 20kg x 12, 25kg x 10, 30kg x 10
Seated DB Concentration Curl: 10kg x 8 - for 2 sets, 12.5kg x 8
Cross-trainer: low intensity for 20 mins
Time: 95 mins
Result: was happy with the session, although it could have been more intense
Right now I weigh 85kg and i wanna get down to around 75kg in 8 weeks. This is the second week I've been back training since injury and so far I've stayed the same weight! at the end of each saturday I'll record my weight to log my progression
Treadmill: 30 mins, low-medium intensity (300 calories)
Cross-trainer: 35 mins, low intensity (415 calories)
Cycle: 15 mins, low intensity (70 calories)
Bench Press: 20kg x 20, 40kg x 12, 50kg x 12, 60kg x 10, 80kg x 8, 80kg x 4, 60kg x 9
Hammer Strength Iso-lateral Bench Press: 50kg x 10, 60kg x 8, 60kg x 8
High Cable Cross-over: 15kg(each hand) x 10, 17.5kg x 10, 20kg x 10
Pec-deck: 55kg x 10, 65kg x 8, 75kg x 8
Back (for width)
DB Pullover: 25kg x 10, 30kg x 10, 32.5kg x 8, 32.5kg x 7
Wide-grip Lat Pulldown: 50kg x 10, 60kg x 8, 70kg x 5
Reverse-grip Lat Pulldown: 50kg x 10, 55kg x 8, 55kg x 8
Time: 75 mins
Result: the weight wasn't great but it was a great pump in the end
whats up Mak!
Some solid work right there with your chest, I can tell that your 5th set of Bench blew you out pretty much, you went from 8 reps to 4 lol. Thats what its all about though brother, good stuff for sure.
Same as for the back, solid work done there and nothing to complain about. Dont fret about that weight big man (even though 6 months ago you were stronger then me ) lol.
I'll be checking your log out religiously now Mak, lets see them legs hit hard today!
lol tweak! thanks for checkin in man... yeah bro you're a lot stronger than me now and full credit to ya for it, but you've now provided me a good challenge lol
unfortunately because of work (after work drinks) i wasn't able to make it for my leg session, OR the cardio session yesterday...i'm planning to make that up by some ams and pms next week
Seated DB Press: 12.5kg x 10, 12.5kg x 10, 20kg x 10, 25kg x 6 - for 3 sets
Seated DB Side Laterals: 8kg x 12 - for 2 sets, 10kg x 10 - for 2 sets, 12.5kg x 8 - for 2 sets, 10kg x 12
Seated DB Rear Laterals: 9kg x 12, 10kg x 10 - for 3 sets
Close-grip bench press: 20kg x 12, 40kg x 12, 60kg x 10, 70kg x 8, 80kg x 6: my chest was still sore from monday's chest session so I guess that explains it
Seated DB Extension: 30kg x 12, 35kg x 10, 40kg x 10
Rope Pushdown: 48lbs x 12, 60lbs x 10, 54lbs x 8
Cycle: low intensity for 10 mins
Time: 80 mins
Result: had a great pump by the end of the session
Well I dont know about the amount of training per body muscle group but good workouts nonetheless.
Damn kg's lol
good stuff man
because I'm still getting back into things i tend to be sore for longer than usual, such that last week's thursday tricep session caused my tris to be sore till monday when I did chest. so this week i took it a little easier on em. thanks man, lol yeah i still havn't bothered to convert...Originally Posted by Mango
thanks man, i'ma work hard to get em even betterOriginally Posted by MexicanMuscle
Back (For Thickness)
Lying T-Bar Row: 10kg x 15, 20kg x 12, 30kg x 10, 40kg x 10, 50kg x 10, 60kg x 8, 60kg x 8
Hammer Strength Iso-lateral DY Row: 50kg x 10 - for 2 sets, 60kg x 8 - for 2 sets
One-arm DB Row: 30kg x 12, 35kg x 10, 42.5kg x 8
BB Shrugs: 60kg x 25, 80kg x 12, 80kg x 12, 90kg x 10: grip was failing badly on the last set
Seated DB Shrugs: 25kg x 15, 30kg x 15, 35kg x 12
Preacher Curl: 20kg x 12, 30kg x 10 - for 2 sets, 40kg x 8
Incline DB Curl: 10kg x 10, 10kg x 8, 10kg x 8
Cross-trainer: Low intensity for 10 mins
Time: 90 mins
Result: Although I'm still not pushing myself 100% I can see the weight's comin back
your shoulder session yesterday was great man. Those Db Presses are looking pretty good along with your selection of other shoulder movements. Capping them shoulders off nicely.
As for todays session. I like them shrugs, good weight right there. Do you have straps? That would help with your grip and I bet you could add quite a few more pounds on there to make them traps really grow.
As for your back movements, good choices right there. The Db Rows are great man, nearly 95lbs for 8 solid reps, great job dude.
Lots of work in todays session, but nothing but quality, keep it up Mak them numbers are coming back for sure.