XiL3

It happens, get to it.

Michael

Thursday 30th July


Didn't track the last few workouts, so I'll start with this one.

Bench press
Worked up to 75kg/165lbs x 4

Pulldowns
Three sets of 55kg/121lbs x 8, perfect form

Standing barbell press
Got 45kg/99lbs x 5 which is may be a PR, but I'm not sure!

Seated cable rows
Three sets of 50kg/110lbs x 8

Bodyweight dips
3 x 10

Hammer curls
14kg/30lbs x 8
14kg/30lbs x 8
14kg/30lbs x 8

Lateral raises
6kg/13lbs x 10
6kg/13lbs x 10
6kg/13lbs x 10


Thoughts
Pretty good workout, I'm feeling that my strength is coming back, a few more workouts and I'll be back. Ate like a horse the whole day, so the energy was there!

XiL3

It may come back sooner than you know.

Boki

i always come back even stronger after a huge break, michael post up some pics dood you havent in a long time

Michael

Don't worry, I will!


And today's workout:

Monday 3rd August


Clean pulls
Worked up to 80kg/176lbs x 3
Did some hang work above the knees, with a powerful triple extension at the top

Push press
Worked up to 55kg/121lbs x 3, which I think is a PR!

Chinups
BW x 10

Hanging leg raises
BW x 10
BW x 10
BW x 10

Biking
3km uphill


Thoughts
Coming to the gym today, I was aiming for a 90kg clean pull, but for it may have been my poor sleep the last few days, or too many sets prior to the "big weights" that I felt too tired to go over 80. Push presses, felt actually easier than normal, so I scored a new PR of 55kg/121lbs x 3. Can't wait for the school to begin, gonna be much easier staying on a strict routine.

Boki

congrats on the pr, and i totally agree once school starts it i much easier to follow the diet.

XiL3

Congrats on the PR!

Michael

School's starting next week and that means I can finally follow a planned routine! My goal is to improve my conditiong, my cardiovascular system and just get healthier! This is a routine I've been planning:

Day 1
Push press 4 x 12
Weighted dips 4 x 12
Incline dumbbell press 4 x 12
CGBP 4 x 12
12 minutes cardio

Day 2
Clean pull 4 x 8
Weighted pullups 4 x 8
Dumbbell row 4 x 12
Chinups 3 – step pause 4 x 4
12 minutes cardio

Day 3
Front squat 4 x 12
Leg press 4 x 12
Decline situps 4 x 8 + 1
Leg raises 4 x 8 + 1


If you guys see anything terribly wrong with it, help a fella out!

XiL3

Only thing I see wrong is that it's not 6 days

Michael

haha I doubt I would last 8 weeks on a 6-day routine!

Michael

Alright then, I'm back for sure. I had the cold a few days back, and I fell of my back injuring my wrist, then the school started and, along with driving school and my 12 - hour work schedule. So I've been having a pretty bad week. Luckily, I think I'll finally be able to squeeze some time on this site! So, here are my stats, which has gone down A LOT since the summer. (Keep in mind I haven't been working out consistently the last 2 months!)

Weight: 75kg/165lbs
Torso: 81cm/32inches
Arm: 30.5cm/12inches (so sad)
Forearm: 28cm/11inches
Calf: 37cm/14.5inches
Chest: 100cm/39.5inches
Leg: 54.5cm/21.5inches

My dieting starts TODAY, and my first workout is on Tuesday. I will give this routine all I got and hopefully I'll gain back what I lost pretty quick.

Michael

[QUOTE=Michael;79159]Tuesday 25th August


This is the first workout of my new routine. I'm gonna start training regularly again and keeping a strict diet. This time it's serious! Was supposed to do push presses, dips, incline presses and CGBP today, but that didn't go as planned.

Push press
I started with some light sets at 40kg/88lbs, which I have originally planned on doing 4 x 8 with, but I was hyped up about working out again, I decided to try and max out.

My first PR attempt was 60kg/132lbs, which went up pretty easily!

Second attempt was 62.5kg/132lbs, which is my personal best in the jerk. And I got the bar up over my head!

Then I went for 65kg/137lbs and 67.5kg/142lbs, which both were PRs! I was in the zone!

Then finally, I loaded up the bar with the two red 25kg/55lbs discs to get 70kg/154lbs. I racked the bar on my shoulders and stepped out. It felt pretty darn heavy! (Keep in mind, the most I have front squatted is 62.5kg/137lbs!) I took a deep breath, dipped down with a strong back and exploded upwards. The bar went past my head and I pressed as hard as I could with my shoulders and triceps and fixed in an overhead lock. A new PR which exceeded my previous push press by 12.5kg/27lbs.

Incline barbell press
Did some benching after the PR, the triceps were dead, so I used a pretty low weight. Stretched out the chest real nice though.
40kg/88lbs x 12
40kg/88lbs x 12
40kg/88lbs x 12
40kg/88lbs x 12

12 minutes jogging
Damn my endurance sucks balls! Ran at 10km/h, gonna increase by 0.3 next time!

XiL3

Congrats on the Push Press PR's! Great work!

Michael

Thanks man! I really felt good about that PR! Here's todays workout:

Thursday 27th August


Clean pull
Back felt really good on those, starting position was solid and form was spot-on! I was doing a very low weight because I wanted to concentrate on form and muscle contraction. Also, I think I've never gone above 3 reps on clean pulls, so 8 reps were pretty taxing.

40kg/88lbs x 8
40kg/88lbs x 8
40kg/88lbs x 8
40kg/88lbs x 8

Snatch pull
I have never done this exercise before, so I wanted to give it a try. I surely did snatches before, but not just pulls. Solid starting position, and much more confortable for the lower back.

40kg/88lbs x 8

Chinups
BW x 6
BW x 6
BW x 6
BW x 6

Dumbbell row
The weight felt really light, and I had a great mind to muscle connection with my upper back!

20kg/44lbs x 8
20kg/44lbs x 8
20kg/44lbs x 8
20kg/44lbs x 8

12 minutes jogging
Ran 10 minutes at 10.3km/h, then 2 minutes at 11km/h. Nothing special. Goal is 16km/h, gonna be pretty tough.