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.
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.