pretty darn good session considering the lay off
I made a few changes and adjustments to your program mate. I alternated the order of the push/pull movements for the 2 upper and lower sessions. I also added a lot more bang for buck movements in your leg days and balanced out the number of exercises between upper and lower. I'd also suggest you do pullups instead of pulldowns.
Clean and press
Flat dumbbell press
Close grip pulldown
EZ bar curl
V bar pushdown
Stiff leg dead
Lying Leg Curl
^^agree, u should be doing pullups. i know theyre hard if u weigh alot. i remember they were alot lighter when i was 80-85 kg then now when im approaching 100 kg, but still its an awesome exercise and if u do them regularly ull get stronger at em eventually.
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
I agree with you guys, i shall try and some my next UB training
Did some introductory leg training, cuz i suffer alot from soreness and stiffness especially after leg training, so took it light but i can already feel they are gonna hurt a lot later in the day
Leg press ss with toe presses for calves
2x 1 platex15 + 15 reps per calf
2x 2 platesx12 + 12 reps
2x 3 platesx10 + 12 reps both feet
2x 4 platesx8
60kgx12 3 sets
Single standing leg curls
Stiff leg deads with dumbells, really slow and loooooong stretch
Did some standing cable crunches
Summer carnival today in Rotterdam, so lots of walking,not looking forward to the pain and fatigue....
Finally I trained!!
Started off @ the pull up bar...so intimitading
Neutral grip 6 inches apart
BWx2.5, the half held it for 8 seconds
BWx2.5, the half held it for 5 seconds
That was that, felt a little strain in my right bicep, but felt good
Did some light shrugs, some shit for arms and got out...tired...
your balance between bench and rows is perfect, dont often see that. That must mean your form is dead on, good on you.
strength is great man, I've definitely seen improvements over time, you're really coming along.
Moving to Texas eh, what do you plan on majoring in anyway?