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Hot!Squill - The Sequel

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Squill
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2018/06/14 07:06:06 (permalink)
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Squill - The Sequel

A place to keep my journal and track progress. 
 
No idea who is about anymore from "back in the day" when I was very active on here (and at the gym) but I am now 32 years old, fat and loosing my hair (cheers AAS) 
 
So time to get back in shape. I will stick some photos up, but base stats at the moment are:
 
Still 186cm Tall
108.6KG in weight
Bodyfat - I would guess circa 25%
 
So I am not in tragic shape, but its not good. Fortunately as I have been deadlifting / squatting occasionally I have still retained a decent amount of muscle and strength. 
 
No real training routine at the moment, just tennis once a week and walking at the weekend. But no lifting. 
 
I stopped Bodybuilding all those years ago as I had massive issues with my AC join in my left shoulder and it still gives me some problems. 
 
I am thinking about a 3 day split (Mon/Wed/Fri) Full body workouts for weights, with cardio on Tues & Thurs. All workouts will be AM workouts - with me updating this journal on the morning. 
 
 
post edited by Squill - 2018/08/13 09:11:39

"The main side effects of steroids is greatness!"          
#1

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    Squill
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    Re: Squill is back - and fat...... 2018/06/15 07:30:35 (permalink)
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    I am going to start with a 3 day - whole body split. Historically I always have done Isolation Splits, but just feel like this might be better and also work well for my shoulder (less stress in one session)
     
    WORKOUT A 
    Squat 
    Bench Press 
    BB Row 
    Shoulder Press 
    SLDL 
    Wide Pullup 
    Tricep Ext 
    Bicep Curl 
    Calf Raise 

    WORKOUT B 
    Leg Press 
    DB Bench 
    Cable Row 
    DB Shoulder Press 
    Leg Curl 
    Chins 
    Tricep Pushdown 
    Hammer Curl 
    Seated Calf Raise 

    post edited by Squill - 2018/06/20 07:13:26

    "The main side effects of steroids is greatness!"          
    #2
    Brett
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    Re: Squill is back - and fat...... 2018/06/18 13:30:34 (permalink)
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    Welcome back mate.
     
    Interesting split. I like to keep pressing and legs separate personally.
     
    That you in the avatar? From back in the day? Decent physique if so and something I am hoping to achieve.

    Brett's Journal Part VII  - The Farce Awakens
    Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
    #3
    Squill
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    Re: Squill is back - and fat...... 2018/06/18 13:54:20 (permalink)
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    Brett
    Welcome back mate.
     
    Interesting split. I like to keep pressing and legs separate personally.
     
    That you in the avatar? From back in the day? Decent physique if so and something I am hoping to achieve.




    Hi Brett,
     
    Thanks. That is / was me in the Avatar. Keeping it as motivation as I have lost a lot of the older pictures. I would like to get back to something similar, though less mass than I used to carry, as I got larger than that pic. Also not using AAS this time around.
     
    First day of the split this evening (moved it as the gym should be quiet due to a football match thats happening) so looking forward to it. 

    "The main side effects of steroids is greatness!"          
    #4
    Squill
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    Re: Squill is back - and fat...... 2018/06/19 07:28:16 (permalink)
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    Changed the routine - looks like this and will alternate the two - training 3 times a week. going to gradually work myself up to more taxing weights.
     
    WORKOUT A 
    Squat 
    Bench Press 
    BB Row 
    Shoulder Press 
    SLDL 
    Wide Pullup 
    Tricep Ext 
    Bicep Curl 
    Calf Raise 

    WORKOUT B 
    Leg Press 
    DB Bench 
    Cable Row 
    DB Shoulder Press 
    Leg Curl 
    Chins 
    Tricep Pushdown 
    Hammer Curl 
    Seated Calf Raise 


    "The main side effects of steroids is greatness!"          
    #5
    Squill
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    Re: Squill is back - and fat...... 2018/06/19 07:33:11 (permalink)
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    Monday 18/06 - All in KG

    Back Squat - 8x60, 8x80, 8x80, 8x80
    Decline Bench Press - 8x60, 8x60, 8x60
    BB Row - 8x26, 8x26, 8x26
    Military Press - 8x45, 8x45, 8x45
    SLDL - 8x60, 8x60, 8x60
    Wide pulldown - 8x60, 8x60, 5x60 + 3x45
    Tricep Ext - Did not do
    Bicep Curl Did not do
    Calf Raise 8x140, 8x140, 8x140


     
    Easy session weight wise, but still felt taxing due to the volume and having not trained for over a year. Missed out the Triceps and Bicep isolation as didn't want to over tax myself at this stage, will aim to bring them in on the 3rd session onwards

    "The main side effects of steroids is greatness!"          
    #6
    Squill
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    Re: Squill is back - and fat...... 2018/06/19 07:34:05 (permalink)
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    Tuesday 19/06 
     
    Cardio
    30 Minutes 10% Incline treadmill walk @ 6kmph
    25 mins Wattbike
     

    "The main side effects of steroids is greatness!"          
    #7
    Squill
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    Re: Squill is back - and fat...... 2018/06/20 07:13:05 (permalink)
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    Wednesday 20/06 - All in KG

    Leg Press - 8/100, 8x100, 8x150
    DB Bench - 8x22, 8x26, 8x30
    Cable Row - 8x60, 8x60, 8x60 
    DB Shoulder Press - 8x16, 8x16, 8x16
    Ham Curl - 8x55, 8x55, 8x55
    Wide grip pulldown - 8x60, 8x60, 8x65
    Tricep Pushdown - 8x30, 8x30
    Hammer Curl - 8x16, 8x16
    Seated Calf Raise - 8x100, 8x110, 8x130
     
    Still easing in, sore today - increased morning does of BCAA to 10g pre / 10g Post workout and another dose at 10am.

    "The main side effects of steroids is greatness!"          
    #8
    H0M3R_j4y
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    Re: Squill is back - and fat...... 2018/06/20 08:10:12 (permalink)
    +1 (1)
    In.
     
    Good luck with your goals buddy!

     
    1RM's @ BW 90kg:
    Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 77.5kg
     
    Instagram - h0m3r_j4y
    #9
    Brett
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    Re: Squill is back - and fat...... 2018/06/25 19:00:13 (permalink)
    +1 (1)
    Squill
    Brett
    Welcome back mate.
     
    Interesting split. I like to keep pressing and legs separate personally.
     
    That you in the avatar? From back in the day? Decent physique if so and something I am hoping to achieve.




    Hi Brett,
     
    Thanks. That is / was me in the Avatar. Keeping it as motivation as I have lost a lot of the older pictures. I would like to get back to something similar, though less mass than I used to carry, as I got larger than that pic. Also not using AAS this time around.
     
    First day of the split this evening (moved it as the gym should be quiet due to a football match thats happening) so looking forward to it. 




    Nice one mate. It will be interesting how close you can get in achieving the same level of development. You will have to be wary though not to become disheartened with the speed of progress.
     
    Some solid sessions there mate. 8s for the win!

    Brett's Journal Part VII  - The Farce Awakens
    Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
    #10
    Squill
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    Re: Squill is back - and fat...... 2018/08/08 13:59:09 (permalink)
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    So, back, been off for a while due to a manic schedule etc. 
     
    I had a 4 week gap in training, which was unavoidable (simply didn't have time) 
     
    But I was back this week, and its looked like this:
     
    Monday 05/08/2018 (Getting back into it, so have dropped weights and will for this week)
    Back Squat - 8x60, 8x80, 8x60, 8x60
    Decline Bench Press - 8x60, 8x60, 8x60
    BB Row - 8x28, 8x28, 8x28
    Military Press - 8x45, 8x45, 8x45
    SLDL - 8x60, 8x60, 8x60
    Wide pulldown - 8x60, 8x60, 8x50
    Tricep Ext - Did not do
    Hammer Curl - 8x18, 8x18
    Calf Raise 8x140, 8x140, 8x140
     
    Tuesday - Cardio
    30 Mins Watt Bike
    30 Min Cross Trainer
     
    Training tonight so will update later.

    "The main side effects of steroids is greatness!"          
    #11
    Squill
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    Re: Squill is back - and fat...... 2018/08/08 14:03:58 (permalink)
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    Brett
    Squill
    Brett
    Welcome back mate.
     
    Interesting split. I like to keep pressing and legs separate personally.
     
    That you in the avatar? From back in the day? Decent physique if so and something I am hoping to achieve.




    Hi Brett,
     
    Thanks. That is / was me in the Avatar. Keeping it as motivation as I have lost a lot of the older pictures. I would like to get back to something similar, though less mass than I used to carry, as I got larger than that pic. Also not using AAS this time around.
     
    First day of the split this evening (moved it as the gym should be quiet due to a football match thats happening) so looking forward to it. 




    Nice one mate. It will be interesting how close you can get in achieving the same level of development. You will have to be wary though not to become disheartened with the speed of progress.
     
    Some solid sessions there mate. 8s for the win!




    I am not planning on getting to that size, I really had some mass on me back then and not looking to go "massive" again. I  got quite a bit bigger then in that photo (sadly cant find the old ones I posted on here) but looking to get into a lean, well rounded shape as I do a lot of walking on a weekend now so dont want to cart 19 stone up and down mountains. 

    "The main side effects of steroids is greatness!"          
    #12
    RAD#1
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    Re: Squill is back - and fat...... 2018/08/08 14:33:07 (permalink)
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    Welcome back mate
     
    Have you always been squill? Or were you once no name?

    "I never wanted to reach the end of. my life with a perfectly preserved body...I want to scream in sideways covered in scars shouting hell yeah what a rush"
     
    Bear Grylls
    #13
    silent rep
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    Re: Squill is back - and fat...... 2018/08/08 15:06:43 (permalink)
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    This log should be called squill's sequel 👍

    Fortes Fortuna Adiuvat
    #14
    Squill
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    Re: Squill is back - and fat...... 2018/08/13 09:09:41 (permalink)
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    DBAM
    Welcome back mate
     
    Have you always been squill? Or were you once no name?


    I used to be Laughing Man, waaayy way back

    "The main side effects of steroids is greatness!"          
    #15
    Squill
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    Re: Squill is back - and fat...... 2018/08/13 09:13:10 (permalink)
    +1 (1)
    silent rep
    This log should be called squill's sequel 👍




    Done. We listen to feedback at Squill Industriues
     
     

    "The main side effects of steroids is greatness!"          
    #16
    Squill
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    Re: Squill is back - and fat...... 2018/08/13 09:44:01 (permalink)
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    Thursday 09/08
    Leg Press – 8x130, 8x160, 8x160
    DB Bench - 8x28, 8x30, 8x30
    Cable Row - 8x70, 8x70, 8x70
    DB Shoulder Press - 8x18, 8x18, 8x18
    Ham Curl - 8x60, 8x60, 8x60
    Wide grip pulldown - 8x60, 8x60, 8x65
    Tricep Pushdown - 8x30, 8x30 8 x30
    DB Curl - 8x16, 8x18 8x18
    Seated Calf Raise - 8x100, 8x110, 8x130
     
    Sunday 12/08
    Back Squat - 8x70, 8x80, 8x80, 8x80
    Decline Bench Press - 8x60, 8x70, 8x70
    BB Row - 8x30, 8x30, 8x30
    Military Press - 8x45, 8x45, 8x45
    SLDL - 8x60, 8x70, 8x70
    Wide pulldown - 8x60, 8x60, 8x65
    Tricep Ext (Rope) – 8x22.5, 8x22.5, 8x22.5
    Hammer Curl - 8x18, 8x18 8x18
    Calf Raise 8x140, 8x140, 8x150
     
    Still slowly increasing weights to avoid injury. All lifts feel fairly easy but not going to rush and make any jumps in weight. 

    "The main side effects of steroids is greatness!"          
    #17
    RAD#1
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    Re: Squill is back - and fat...... 2018/08/13 18:56:06 (permalink)
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    Squil

    [/quote

    I used to be Laughing Man, waaayy way back




    I know who you are now lol
     
    Considering your back after a big lay off that's some serious graft your putting in there
     

    "I never wanted to reach the end of. my life with a perfectly preserved body...I want to scream in sideways covered in scars shouting hell yeah what a rush"
     
    Bear Grylls
    #18
    Squill
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    Re: Squill is back - and fat...... 2018/09/04 07:44:00 (permalink)
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    Im really bad at updating this - I keep lleaving my notebook in the gym, so lets skip ahead to the last two workouts. 
     
    I was having some knee issues with the Squat, so stopped for a couple of weeks until I got some knee sleeves and oly shoes. helped massively.
     
    Anyqay:
     
    Friday 31/07/2018
    DB Bench - 12x22 10x26, 8x30, 8x36 8x36
    Cable Row - 8x60, 8x60, 8x60
    DB Shoulder Press - 8x22, 8x24, 8x24
    Ham Curl - 8x60, 8x60, 8x60
    Chins: 4xBW, 4xBW, 4xBW, 4xBW
    Tricep Ext (Cable) - 8x25, 8x25 8 x25
    BB Curl - 8x25, 8x27.5 8x35
    Seated Calf Raise - 8x140, 8x140, 8x140
     
    Swapped out DB Curl for BB curl on the above and changed lat pulldown to Chins 
     
    Monday 03/09/2018
    Back Squat - 10x60, 10x60, 8x80, 6x100, 6x100, 6x100
    Decline Bench Press - 8x60, 8x80, 8x90, 6x100
    BB Row - 8x32, 8x40, 8x40, 8x40
    Military Press - 8x50, 8x60, 7x60
    SLDL - 8x60, 8x70, 8x70
    Wide pulldown - 8x65, 8x65, 8x65
    Tricep Ext - V-Bar – 8x35, 8x40, 8x40
    Hammer Curl - 8x18, 8x18 8x18
     
    Smiths and Calf machine were in use and I ran out of time, which was annoying. But like I said above the squats felt easy, much better than bare foot so just working my way up gradually. Defiantly starting to feel like I am getting back into the groove. 

    "The main side effects of steroids is greatness!"          
    #19
    Squill
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    Re: Squill is back - and fat...... 2018/09/04 07:46:25 (permalink)
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    DBAM
    Squil

    [/quote

    I used to be Laughing Man, waaayy way back




    I know who you are now lol
     
    Considering your back after a big lay off that's some serious graft your putting in there
     




    Cheers buddy, I am finding it quite easy to push myself on whole body workouts - first time I have ever done them (used to do split routines) and recovery seems much better. 

    "The main side effects of steroids is greatness!"          
    #20
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