EL DIARIO

[Storm]

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

 

[PrinceVegeta]

nice man!! keep it up!!

 

[El Freako]

I really should copyright any log titles starting with "El" but I'll pass on the legal action just this once.

Its good that you're getting right back into it, feeling sorry for yourself only makes things worse. Good luck!

 

[Storm]

^^ thanks for posting El Freako. Don't even dream about copirighting "el". I'm spanish, the word is mine
I don't feel sorry for myself, i just assume my fault with humour

 

[Storm]

Legs day

1. BB Squats
52 Kg x 10
72 Kg x 5
92 Kg x 5 --> SB!!
87 Kg x 5
(working on my form, i've always done Smith squats)

2. Leg press
105 Kg x 10 x 2 sets

3. Lying leg curls
35 Kg x 5 x 3 sets

4. Standing Calves
157.5 Kg x 10
172.5 Kg x 10 --> SB!!
172.5 Kg x 10 --> SB!!

10 minutes cardio (bike) HR:~140 + 3 mins cooling down

Tomorrow is my off day, will be back on thursday for upper body.

 

[El Freako]

Good to see that you're stepping away from the smith machine!

 

[Storm]

hehe, as soon as i've found a gym with a squat rack! Nobody squats in this fucking town!!

 

[Hypocrisy86]

hey man, awesome that you gotta log going on
keep it up man

 

[DriDDeRz]

Congrats on getting back int the gym bro!, in a way i know how it feels and sorta don't, after my contest i was back in the gym after 3 days of resting because i starting feeing guilty of not taining .


All the best bro with getting back on track in the gym and hitting some P.B's
great training sessions so far. your've gotta be happy with how its going so far

 

[PrinceVegeta]

Good looking leg sessions storm!

 

[Rocky]

Good to see you logging again and a good start to it with all those SB's!

 

[Samoan-Z]

Nice leg workout bud, keep it up!

 

[Storm]

Hi guys.

I weighted today, first thing in the morning: 86.9 Kg. It's coming down.

Upper body in the gym:

0. Rotator cuff...

1. Flat BB press
32 Kg x 10
52 Kg x 5
62 Kg x 5
62 Kg x 5
66 Kg x 5 SB

2. Incline BB press
42 Kg x 10 x 2 sets

------------BW pullups x 4 SB reps!!!--------------

3. Deadlifts
52 Kg x 10
72 Kg x 5
92 Kg x 5
102 Kg x 5 easy!
112 Kg x 6 SB!!! had at least one or two more reps on me!!!!

4. Lat pulldown
50 Kg x 10
60 Kg x 10

5. DB shoulder press
12.5 Kg x 8
15 Kg x 8
15 Kg x 6

6. DB alternate curls
12.5 Kg x 10
12.5 Kg x 10

7. cable pushdowns
25 Kg x 10
25 Kg x 8

30 mins cardio and back home!

 

[PrinceVegeta]

good session there storm! nice to see ur aslo losing wieght! keep up the good work!

 

[Storm]

I did legs yesterday

1. BB Squats
52 Kg x 10
72 Kg x 5
92 Kg x 5
87 Kg x 5


2. Leg press
120 Kg x 10 x 2 sets

3. Lying leg curls
35 Kg x 5
35 Kg x 5
40Kg x 5

4. Standing Calves
172.5 Kg x 10
172.5 Kg x 10
172.5 Kg x 10

...meh.

Mon-Tue I'll be out of town to give a seminar at an University, so there will be no training

 

[PrinceVegeta]

^^ good session man!

 

[Rocky]

Last 2 sessions looked good. Congrats on the deads. Updates?

 

[Storm]

last week was crazy at work, had to travel a lot so i had a forced week out (after 6 weeks...well, fair enough). Sorry about the lack of updates and thanks everyone who has posted!

Today: upper body

1. flat bb press
32 Kg x 10
52 Kg x 5
62 Kg x 5
62 Kg x 5
66 Kg x 5 SB -->have to try this weight for previous sets next time.

2. Incline BB press
42 Kg x 10 x 2sets

3. Deads (regular)
52 Kg x 10
92 Kg x 5
102 Kg x 5
112 Kg x 7 SB Light weight!
112 Kg x 6

4. Lat pulldowns (wide)
50 Kg x 10
50 Kg x 10

5. DB shoulder press (estimated weight, no label on them)
10 Kg x 10
12.5 Kg x 10

6. DB alternate curls (seated)
10 Kg x 10
10 Kg x 10

7. cable pushdowns
25 Kg x 10
25 Kg x 10

Sort of wasted after deadlifts but it worth it! damn i love that exercise!

EDIT: forgot to post that i weighted 86.2Kg this morning.

 

[Bulkboy]

awesome workout Storm congrats on good effort on both the bench and deadlifts high rep incline look good as well

 

[Rocky]

Nice job sir. SB's on the biggest lifts again - always a pleasure.