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Progress/Rolling backwards

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aaronjamesukuk
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2014/10/22 10:31:12 (permalink)
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Progress/Rolling backwards

Current stats:

83kg at 5'8. Naturally a hard gainer and struggle to gain anything these days. I embarked on a Test E cycle last year but it went tits up when I lost my job and had to work labouring jobs all over the country for a company. I still trained 3 x a week, but my diet went to crap. I'm hoping to get back up to 88kg naturally.

I now work in an environment where I can get to food regularly, train as much as I like and not be too over run with physical labour.

My guestimated maxmaxes are:

Bench: 110kg
Squat: 160kg
Deadlift: 180kg
Push Press: 82kg

I've had all sorts of injury issues so I'm careful with Bench and Squats/Deads. I spent a period of time not doing them so I'm playing catch up really.

Diet is varied. Not the best because i work 12 hour shifts. I'm aiming for protein every 3 hours, 5 a day and lots of cleanish carbs and fats.

I'm lifting 3-4 days a week and a couple of HIIT cardio sessions coming from sledgehammer hammer and tyre, heavy bag, skipping or stationary bike. I also walk all day so I burn a lot from that.

Yesterday's training was as follows:

A1) Bench: 4 x 5 @ 70% (80kg) and 1 at 90% (95kg) super setted with A2) overhand pull ups.

B1) Incline Bench: 4 x 5 @ 80kg
B2) DB row: 4 x 8 with 50kg

C1) Dips: 3 x 8 with 40kg
c2) plated loaded machine row: 3 x 8 with 80kg

Comfortable bench session in the end.
#1

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    The_Lone_Wolf
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    Re: Progress/Rolling backwards 2014/10/22 10:52:22 (permalink)
    Consistency, dedication and patience... You will get there mate.
     
    In terms of adding on size and weight... Up the food. Hard gainers just need to eat more.

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    #2
    aaronjamesukuk
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    Re: Progress/Rolling backwards 2014/10/24 08:34:09 (permalink)
    Yesterday's training:

    Back squats: 125kg x 2 x 6, 110kg x 2 x 12

    I stuck to about 75% for my sets of 6 so I have room to progress. My absolute blood and guts 6RM is 140.

    Reverse Lunges: 60kg x 4 x 10
    RDL: 100 X 4 X 12
    4 x 12 tri set of hamstring curls, leg ext and calf raises. Never do leg exts or calf raises so these felt odd.

    Tacked shoulders on to thr end because my new program puts them on a push day from next week.

    Seated dumbell press superset with plate raises: 28kg/20kg x 2 x 6, 22kg/10kg x 2 x 12

    Lat raises superset with rear delt flyes: 12.5kg/17.5kg x 2 x 6, 8kg/12.5 x 2 x 12

    I'm not used to pump training so I feel a touch ropey today! Roll on deads tomorrow...
    #3
    aaronjamesukuk
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    Re: Progress/Rolling backwards 2014/10/26 15:41:03 (permalink)
    Back and biceps:

    Rack deads from bottom pin: Worked up to 180kg x 5 in sets of 5.

    4 sets of pull downs
    4 sets of machine rows
    6/6/12/12 for both

    4 sets of 12 on stiff arm pulldowns

    Barbell curlz: 45kg x 2 x 6, just the bar time x 2 x lots of reps

    4 sets of single arm cable curls
    #4
    The_Lone_Wolf
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    Re: Progress/Rolling backwards 2014/10/27 10:55:49 (permalink)
    Solid work good sir, keep on trucking! 

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    #5
    aaronjamesukuk
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    Re: Progress/Rolling backwards 2014/10/27 18:01:44 (permalink)
    Cheers bud.

    Today's push day:

    Flat benxh: 100kg × 2 × 6, 80kg × 2 × 12
    Incline db press: 40 × 6, 37.5 × 6, 30 × 2 × 12
    Flyes: 17.5 × 4 × 12

    Seated db press superset with plate raises: 25/20 × 2 × 6, 17.5/10 × 2 × 12

    Lat raise and rear delt flyes superset: 12.5/17.5 × 2 × 6, 8/12.5 × 2 × 12

    4 sets of dips superset with pushdown to failure.
    #6
    The_Lone_Wolf
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    Re: Progress/Rolling backwards 2014/10/28 10:27:56 (permalink)
    Sweet dips... One of the best bang for your buck moves going that is often overlooked. 

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    #7
    aaronjamesukuk
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    Re: Progress/Rolling backwards 2014/10/29 05:50:21 (permalink)
    Yeah, I often include them in somehow if I can wit varying weight and reps.
    #8
    aaronjamesukuk
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    Re: Progress/Rolling backwards 2014/10/30 18:46:06 (permalink)
    Today's lower body effort:

    Back Squat: 130 × 2 × 6, 115 × 12, 10
    Reverse Lunges: 60kg x 4 x 10
    RDL: 120 x 4 x 8

    Finished with 4 supersets of ham curls and leg exts.
    #9
    aaronjamesukuk
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    Re: Progress/Rolling backwards 2014/11/02 06:39:16 (permalink)
    Back and bis yesterday:

    No deads because I was feeling stiff and tight from training legs 2 days ago. Hall Tempted hit them tonight.

    Overhand Pull ups: Lots of sets, worked up to 2 x 6 sets with 20kg hanging off of me, then loads of back off sets.

    Single arm DB row: 50kg x 5 x 8
    Plate loaded machine row: 80 × 4 × 8
    Stiff arm pull downs x 4 sets

    4 sets of barbell and 4 sets of hammer curls
    #10
    aaronjamesukuk
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    Re: Progress/Rolling backwards 2014/11/06 00:06:55 (permalink)
    Yesterday:

    Push. Trained at a home gym so the weights were all ****ed. Also I turned it into a pump session, so short rest, supersets, etc.

    Flat bench x 4 sets
    Incline db press superset with incline flyes

    Seated db press superset with plate raises x 3 sets

    lat raises superset with rear delt flyes x 4 sets

    dips superset with rope pushdowns x 4 sets

    Legs today:

    Back Squat: Worked up to a set of 5 with 142.5kg

    Leg press: 300kg x 4 x 8
    RDL: 120 × 4 × 8
    Super set ham curls and leg exts for 4 sets
    #11
    aaronjamesukuk
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    Re: Progress/Rolling backwards 2014/11/06 08:10:35 (permalink)
    Here's a quick pump snap from the other night

    Attachment(s)

    Attachments are not available: Download requirements not met
    #12
    The_Lone_Wolf
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    Re: Progress/Rolling backwards 2014/11/06 09:43:33 (permalink)
    Looking good mate, arms look thick.

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    aaronjamesukuk
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    Re: Progress/Rolling backwards 2014/11/06 16:02:59 (permalink)
    Cheers. I'm in that crap stage where I'm not big enough to carry some extra fat, but not cut enough to look big with my shirt off. lol
    #14
    aaronjamesukuk
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    Re: Progress/Rolling backwards 2014/11/09 20:08:55 (permalink)
    Wednesdays leg day:

    BACK Squat: Worked up to a set of 5 with 145kg

    Leg press: 300kg × 4 × 8
    RDL: 120 × 4 × 8
    Finished with 4 supersets of ham curls and leg exts

    Back and bis:

    Pulldowns: 94 × 2 × 6, 77 × 2 × 12
    1 arm rows: 60kg × 2 × 6, 40kg × 2 × 12
    Machine rows x bottom of stack 3 x 8, then a triple drop
    Stiff arm pulldowns: 282 x 4 x 12

    8 sets of various curls
    #15
    aaronjamesukuk
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    Re: Progress/Rolling backwards 2014/11/14 07:21:16 (permalink)
    Shoulders and arms:
     
    Seated DB Press: 32.5kg x 2 x 6, 25kg x 2 x 12
    Close Grip Bench: 85kg x 2 x 6, 70kg x 2 x 12 supersetted with underhand chins.
     
    A complex of lat raises, rear delt flyes and plate raises, 4 sets (6 reps for 2 sets, 12 reps for 2 sets)
     
    Finished with 4 supersets of parallel bar dips and tricep rope pushdowns.
     
    Legs:
     
    What a ****ing disaster! Aggravated my on going disc issue and I can barely move. I blame deads after back squats, but more so not having a mirror in front of me because it was removed from the lifting platform wall after some tool smashed it.
     
    Back Squat: 110kg x 5 x 5 (short rest), 130kg x 1
    Deads: bull****
    Leg Press: 3 x 12 (Can't remember how much tbh, I was too pissed off from deads)
    ATG Front squats: 80kg x 4 x 5
    Ham curls: 2 sets
     
    Awful, awful, AWFUL workout. Absolutely terrible!
    #16
    aaronjamesukuk
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    Re: Progress/Rolling backwards 2014/11/19 10:26:11 (permalink)
    Chest and back on Friday but thr whole thing felt winged because of my back playind up.

    Shoulders and arms on Monday:

    Seated db press: Worked up to a heavy set of 4 with 35kg

    superset with weighted chins up to a set of 6 with 30kg hanging from me.

    Close grip bench: 85 × 8, 6, 80kg × 8
    superset with Rear delt flyes: 16 x 3 x 10

    3 sets of lat raises superset with plate raises.

    Thick bar curls: 20kg each side x 3 x 5
    Parallel bar dips to failure superset with tricep pushdowns.
    #17
    aaronjamesukuk
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    Re: Progress/Rolling backwards 2014/11/19 21:38:59 (permalink)
    Legs:

    Back squat: Worked up to a set of 7 with 140
    Front squat: 100kg × 3 × 5

    Finished with 3 sets of hack squat, leg extensions and hamstring curls. All sets of 15.
    #18
    The_Lone_Wolf
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    Re: Progress/Rolling backwards 2014/11/20 09:26:18 (permalink)
    Good leg session mate. 
     
    Enjoy the stairs tomorrow...

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    aaronjamesukuk
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    Re: Progress/Rolling backwards 2014/11/20 12:27:50 (permalink)
    Yep, pretty darn fun...lol. Cheers.
    #20
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