Day 1
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| siono91 |  | Day 1 | 06-09-2010 @ 21:00 |
Member 1678, 25 posts SQ 120, BP 110, DL 200430.0 kgs @ 86.5kgs UnEq | Post Edited: 06.09.2010 @ 21:19 PM by siono91 I've just started training again after nearly a year out of the gym. I weigh 86.5kg..Push Press 3x 50kg 3x 55kg 2x 60kg 1x 65kg Any advice on how to increase this would be very welcome? | ||
| plonker | | ... | 06-09-2010 @ 21:27 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | not trained for a year?? do some high reps.. build a bit of muscle first try GVT 10x10 60 secs rest between sets you won't need a lot of weight...as by set 6 your shoulders will be fried... its a bit gay bodybuilder..... and not much good for seasoned trainers (for strength) but its a good start before upping the intensity with something like 5x5... | ||
| siono91 | | ... | 06-09-2010 @ 22:05 |
Member 1678, 25 posts SQ 120, BP 110, DL 200430.0 kgs @ 86.5kgs UnEq | cheers mate i'll give that a go! | ||
| tlast2O12dude | | ... | 06-09-2010 @ 22:08 |
 Obvious Juicer Member 1613, 1036 posts SQ 185, BP 140, DL 220545.0 kgs @ 66kgs UnEq | siono91 said:I've just started training again after nearly a year out of the gym. I weigh 86.5kg.. Push Press 3x 50kg 3x 55kg 2x 60kg 1x 65kg Any advice on how to increase this would be very welcome? After nearly a year, you probably should stay away from singles and doubles. You should do most of your work on the 5-10 reps range to build some volume, do that for at least 3 months. You need volume right now, your push press workout only had 9 reps in it, you need at least 30 or if you can 50 reps. As many sets as you need. Welcome! Stay strong! | ||
| spam_up | | ... | 07-09-2010 @ 12:23 |
 Glorious spam Member 1563, 3961 posts SQ 180, BP 130, DL 260570.0 kgs @ 90kgs UnEq | alright sion mate! Good to see you on here. | ||
| siono91 | | 7/9/10 | 07-09-2010 @ 16:37 |
Member 1678, 25 posts SQ 120, BP 110, DL 200430.0 kgs @ 86.5kgs UnEq | Deadlifts; 8x60kg 5x100kg 5x120kg 5x140kg 5x150kg 5x150kg I stayed on 150kg for the last two sets as the last rep was a real killer at this weight.. | ||
| tlast2O12dude | | ... | 07-09-2010 @ 17:35 |
Obvious Juicer Member 1613, 1036 posts SQ 185, BP 140, DL 220545.0 kgs @ 66kgs UnEq | siono91 said:Deadlifts; 8x60kg 5x100kg 5x120kg 5x140kg 5x150kg 5x150kg I stayed on 150kg for the last two sets as the last rep was a real killer at this weight.. Good call, you managed to put more volume into it, if you had gone for 160 you would probably done 3 reps or so which is 480kg volume, and you did 750kg volume on th last set. Nice. | ||
| siono91 | | ... | 07-09-2010 @ 18:40 |
Member 1678, 25 posts SQ 120, BP 110, DL 200430.0 kgs @ 86.5kgs UnEq | I didnt think of it like that.. cheers mate | ||
| Wiegieboard | | ... | 07-09-2010 @ 21:44 |
 as crimson as my last victims underclothing..... Member 899, 11368 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Nice session today dude. | ||
| siono91 | | 8/9/10 | 08-09-2010 @ 17:54 |
Member 1678, 25 posts SQ 120, BP 110, DL 200430.0 kgs @ 86.5kgs UnEq | Bench Press: 8x50kg 8x60kg 5x70kg 3x80kg 3x80kg Squat: 8x60kg 6x90kg 3x110kg 3x120kg New pb on squat today very pleased!! | ||
| spam_up | | ... | 08-09-2010 @ 20:58 |
Glorious spam Member 1563, 3961 posts SQ 180, BP 130, DL 260570.0 kgs @ 90kgs UnEq | nice sesh siono, keep those ass to the ground squats goin mate! | ||
| siono91 | | 11/9/10 | 11-09-2010 @ 17:23 |
Member 1678, 25 posts SQ 120, BP 110, DL 200430.0 kgs @ 86.5kgs UnEq | shoulders today; dumbell workout, 5 sets of 8 reps on 20kg on shoulder press. 3 sets of 8 reps on 10kg on shoulder flys. 3 sets of 8 reps on 10 kg on rear deltoi flys. all sets done with a 60 second rest between them. | ||
| siono91 | | 13/09/10 | 13-09-2010 @ 18:40 |
Member 1678, 25 posts SQ 120, BP 110, DL 200430.0 kgs @ 86.5kgs UnEq | Squats: 8x 60kg 8x 90kg 8x 90kg 8x 90kg I then went back to 60kg for 8 reps to work on my technique as i was only squattin parallel or just above. | ||
| Wiegieboard | | ... | 13-09-2010 @ 19:09 |
as crimson as my last victims underclothing..... Member 899, 11368 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | good to see folks going back to work technique when they aren't too happy with what they've done. It's something I do quite a bit myself. | ||
| siono91 | | 17/09/10 | 18-09-2010 @ 08:38 |
Member 1678, 25 posts SQ 120, BP 110, DL 200430.0 kgs @ 86.5kgs UnEq | Deadlifts; i thought i'd try my 1rm today, 8x70kg 5x100kg 3x120kg 2x140kg 1x150kg 1x160kg 1x170kg 1x180kg (PB) very happy with 180 on the deads  | ||