Storm
Strongripology priest
VIP
- Joined
- Jul 20, 2006
- Messages
- 1,788
- Points
- 38
I'm back to Iron.
After more than a year out of the gym due to diverse reasons i've been training for a month now. In this year off i've left myself go badly. 1st gym day i weighted 90Kg of pure fat (beeefcaaaake) :carduindisguise .
Anyway previous training had to be somewhere under that and it's starting to show. If someone reading this is off gym and fear of restarting all over again i tell you: it comes much quicker than the first time. It's hard lifting sissy weights the first days (and having heavy DOMS from those gay lifts) but progress come really fast.
Enough sad stories by now. Today's session has been Upper Body , i'm labelling as SB (season best) those weights i reach for the first time this "season". The day a PB appear would be a great day hope this happens soon.
(I'm counting 12 Kg for large Barbells since that's what i think they weight)
0. Rotator/shoulder warming up
1. Flat BB press
32 Kg x 10
52 Kg x 5
62 Kg x 5
62 Kg x 5
62 Kg x 5 (SB sets/reps)
2. Incline BB press
42 Kg x 10
42 Kg x 10
----3 BW pullups (SB reps)-----
3. Deadlifts
52 Kg x 10
72 Kg x 8
92 Kg x 5 ---> SB!!
102 Kg x 5 ---> SB!!!!
4. DB Row
20Kg x 10
25 Kg x 10 ---> SB!!
5. Smith shoulder press (no idea about bar weight)
10 Kg x 10
18Kg x 8
6. Ez BB curls
5Kg each side x 10
9Kg each side x 10
7. Cable pushdowns
20Kg x 10
25 Kg x 10 --> SB reps
felt dizzy, no cardio today. Anyway pretty happy with today's training although i ran out of energy right before shoulders
After more than a year out of the gym due to diverse reasons i've been training for a month now. In this year off i've left myself go badly. 1st gym day i weighted 90Kg of pure fat (beeefcaaaake) :carduindisguise .
Anyway previous training had to be somewhere under that and it's starting to show. If someone reading this is off gym and fear of restarting all over again i tell you: it comes much quicker than the first time. It's hard lifting sissy weights the first days (and having heavy DOMS from those gay lifts) but progress come really fast.
Enough sad stories by now. Today's session has been Upper Body , i'm labelling as SB (season best) those weights i reach for the first time this "season". The day a PB appear would be a great day hope this happens soon.
(I'm counting 12 Kg for large Barbells since that's what i think they weight)
0. Rotator/shoulder warming up
1. Flat BB press
32 Kg x 10
52 Kg x 5
62 Kg x 5
62 Kg x 5
62 Kg x 5 (SB sets/reps)
2. Incline BB press
42 Kg x 10
42 Kg x 10
----3 BW pullups (SB reps)-----
3. Deadlifts
52 Kg x 10
72 Kg x 8
92 Kg x 5 ---> SB!!
102 Kg x 5 ---> SB!!!!
4. DB Row
20Kg x 10
25 Kg x 10 ---> SB!!
5. Smith shoulder press (no idea about bar weight)
10 Kg x 10
18Kg x 8
6. Ez BB curls
5Kg each side x 10
9Kg each side x 10
7. Cable pushdowns
20Kg x 10
25 Kg x 10 --> SB reps
felt dizzy, no cardio today. Anyway pretty happy with today's training although i ran out of energy right before shoulders