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Newbie Trainer
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Discussion Starter · #1 ·
Hi all. This is my first post here so a bit of background.

I'm 27, been training seriously for 5 years or so. Before that I was into rugby, distance running, football, tennis, hockey, cricket - you name it, I've probably had a go.

I'm 5'10", currently around 85kg and 10% bf. I'm completely natural. Goals at the moment are primarily around conditioning although I'd also like to get back a bit of size I've lost since the beginning of the year.

Anyway, last couple of sessions:

Sunday 29th August

A1: Incline DB press 30X0: 50kg x 10 / 50kg x 9 / 50kg x 8

Rest: 60s

A2: BOR 20X0: 105kg x 10 / 105kg x 9 / 105kg x 8

Rest: 60s

B1: Hammer strength press 30X0: +100kg x 11 / +100kg x 10 / +100kg x 9 -> +80kg x 7 -> +40kg x 8

Rest: 60s

B2: Pull up 30X1: +15kg x 12 / +15kg x 10 / +15kg x 9 -> BW x 7

Rest: 60s

C1: Dip 30X0: +50kg x 10 / +50kg x 8 / +50kg x 8 -> BW x 8

Rest: 60s

C2: Seated cable row 30X1: 65kg x 10 / 70kg x 8 / 70kg x 8

Rest: 60s

PWO cardio: 10 minutes X-trainer @ 155bpm

Notes:

Decent session. Had 10 days off a couple of weeks back (through holiday) and strength is back. I've no niggles at all at the moment so am hopeful of being able to push on at the moment.

Monday 30th August

A1: Front squat 20X0: 120kg x 6 / 130kg x 6 / 135kg x 5 / 135kg x 5 / 135kg x 5

Rest: 150s

B1: Leg extension 30X0: 92.5kg x 9 / 92.5kg x 8 / 92.5kg x 8 -> 67.5kg x 6 -> 40kg x 6

Rest: 90s

C1: Deadlift 01X1: 140kg x 5 / 180kg x 5 / 210kg x 5 / 220kg x 4 / 230kg x 2 / 180kg x 9

Rest: 150s

D1: Leg curl 30X0: 75kg x 9 / 75kg x 8 / 75kg x 8 -> 55kg x 6 -> 40kg x 4

Rest: 90s

E1: Standing calf raise 23X1: L17 x 11 / L17 x 10 / L17 x 9 -> L12 x 6 -> L8 x 5

Rest: 60s

PWO cardio: 10 minutes X-trainer @ 155bpm

Notes:

Really pleased with that. 230x2 matches my deadlift PB and I was close on the front squats as well. Felt very strong and solid throughout.
 

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Newbie Trainer
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Discussion Starter · #3 ·
Thanks mate.

Never say never although I'm way too busy at the moment to think about competing. I'm studying for the CFA with work at the moment which is pretty intense and trying to keep up something resembling a social life so I don't think I can commit to the prep even if I really wanted to do it just now.

As I say though - never say never. May fancy the challenge once I've got the qualification done (March 2012 :angry: )
 
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