Hi, thought I'd post this up here.. maybe embarass myself enough into making some decent progress.
If anyone wants to suggest something, feel free :)
Ok, current height/weight is 192cm/75kg. Weak points are definitely my legs since I've seriously neglected them in the past [:I]. Other area's are similarly affected through extremely naive training when I first started, definitely going to be working on the whole body this year.
Anyway, on to what I did today..
warmup. 10mins treadmill @ 7.5kph. barely even feel it, but its tradition of sorts.
Supersets of incline bench press and decline d.bell flye.
warmup of 1x15@35k, email@example.com (each) one flat, one decline.
4 worksets of 8-10@65k, 8-10@10k.
Preacher curl machine w/EZ bar; ended up being supersets though I didnt plan them..
warmup of 1x15@20k underhand.
2 w.sets of 10@30k underhand followed by 10@20k overhand (burnt like crazy!)
1 set of 10@40k underhand, 10@20k overhand.
2 more sets 10@30k, 10@20k.
1x25 crunches (w/full contraction held for 3secs, exhaling all air)
2x12 situps on ~40degree board
Tri's. Really shouldnt have done these after doing chest but did some anyway.
4x10@45k cable pushdowns
was going to do some dips but my arms felt a bit fried, so instead appeased my inner voice with 2x10 slow, wide grip chins, then went home to eat :)
diet-wise, I'm a typical hard-gainer with no problems at all with bodyfat, so all I'm going for at the moment is getting a lot of protein in.
At the moment its standing at about 120g protein a day (on 75kg body), so its not exactly through the roof at the moment but don't think its too bad.. need to do more research on the diet aspect though.