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Farid's Weightlifting Endeavours

F

farid467

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So ive had some time off from the gym recently, exams etc and i am currently getting back into lifting. Hopefully wanna get leaner possibly add some size. thought i'd document my progress.
 
F

farid467

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Ok so first day back thought i'd start with a weak area chest.

Flat DB press
30kg - 12
32kg - 10
35kg - 8
37.5kg - 4

Incline BB
60kg - 12
70kg - 10
80kg - 8
80kg - 8

Incline flyes
17.5kg - 12
20kg - 10
22.5kg - 8
20kg - 8

Cable Flyes
i don't actually know the weights because it just has a number on the stack.
3 plates - 15
4 plates - 12
5 plates - 10
6 plates - 10
6 plates - 8

Decline Bench
60kg - 12
80kg - 10
90kg - 7

Not bad i felt pretty good, so hopefully ill gain some strength soon and be pushing some bigger numbers.
 
PrinceVegeta

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Huge chest session, welcome to the logs!
 
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farid467

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ok so the first shoulder session went as follows

DB press
27.5kg - 10
30kg - 10
32.5kg - 6
30kg - 7

Seated Laterals
15kg - 10
17.5kg - 10
20kg - 8
22.5kg - 6

Bent Over cables (rear delts)
30lb - 15
40lb - 10
50lb - 8
60lb - 4

Front Raise

17.5kg - 10
20kg - 10
22.5kg - 7
25kg - 6

BB Shrugs

100kg - 15
120kg - 12
130kg - 11
100kg - till failure

So again not a bad session, hopefully get back to lifting something serious soon. Fairly happy with where im at, just need to up the cardio try to shed some fat.
 
PrinceVegeta

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Strong pressing man
 
tim290280

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If your chest is a weak point might I suggest dropping the decline bench and incline flyes. You'd be better served doing something like a few more sets on the dumbbells or some (weighted) pushups. Also since your shoulders are clearly strong (almost as strong as your DB bench), then incline pressing is probably hitting the shoulders and not the chest.

:welcome: to the logs
 
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farid467

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Ok Back day, (one of my favourites)

Lat Pulldowns
(the machine is numbered 1-20 so don't actually know the weights)
14 - 15 reps
17 - 10 reps
19 - 7 reps
20 - 4 reps

BB row

60kg - 10
80kg - 10
90kg - 8
100kg - 6
110kg - 4

Hammerstrength Lat-Pulls
(these are per side)

40kg - 10
60kg - 10
80kg - 8
90kg - 6

Deadlift

100kg - 12
140kg - 8
150kg - 8
160kg - 6
165kg - 6
175kg - 4
180kg - 2
 
F

farid467

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If your chest is a weak point might I suggest dropping the decline bench and incline flyes. You'd be better served doing something like a few more sets on the dumbbells or some (weighted) pushups. Also since your shoulders are clearly strong (almost as strong as your DB bench), then incline pressing is probably hitting the shoulders and not the chest.

:welcome: to the logs


Thanks for the advice, will take it onboard, chest has always been really weak. Ill try it out next workout
 
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farid467

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No post yesterday, got wasted on thursday night and had work friday so no workout. Gonna hit legs in a little while not feeling too great at the moment so see how it goes. Legs are pretty strong usually, hopefully my ankle won't play up and its off to the gym i go..................
 
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farid467

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Legssss,

Squats

40 kg - 15
80 kg - 10
100kg - 8
110kg - 6

Leg press

160kg - 10
200kg - 10
240kg - 8
280kg - 8
300kg - 8
320kg - 6
340kg - 6
360kg - 5

Leg Extension

60kg - 10
80kg - 10
100kg - 10
120kg - 8
140kg - 8
160kg - 6

Leg Curl

40kg - 12
60kg - 10
80kg - 6
80kg - 6

Calf Raises

40kg - 10
60kg - 10
80kg - 10
90kg - 10
 

MuscleMecca Crew

Mecca Staff
F

farid467

Well-known member
Member
Joined
Dec 16, 2007
Messages
52
Points
6
Chest

DB Bench

32kg - 10
37.5kg - 8
40kg - 6
40kg - 4
37.5kg - 8

Flat Bench

60kg - 10
80kg - 10
90kg - 8
100kg - 8
100kg - 8

Cable Flyes

30lb - 10
40lb - 10
50lb - 10
60lb - 10
70lb - 10

Pec Dec

75kg - 10
75kg - 10
80kg - 10
85kg - 8
90kg - 6
 

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