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Old 07-23-2012, 08:50 AM   #1
JordanK91
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Hi all,

Training has been pretty poor for the last 2 months. I've been making very little progress if any. I blame poor preparation for my recent slump in training so I'm going to return to tracking my workouts. I will focus on making steady progress once again.

So at the minute I'm 20, 5 foot 10, 85kg with an estimated 15% bodyfat

I am aiming to bulk to 95kg and increase strength.

I will begin running a 4 day split program and will consider switching things up down the line.

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Old 07-23-2012, 09:19 AM   #2
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Get it done Jordan. Best of luck and will be following along.
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Old 07-24-2012, 05:12 AM   #3
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Mon 24th July
Chest + Triceps

Incline Dumbbell Press
30kgs x8
30kgs x8
30kgs x7
30kgs x7

Decline Dumbbell Press
26kgs x8
26kgs x8
28kgs x8
28kgs x8

Incline Dumbbell Flyes
14kgs x8
14kgs x8
16kgs x8
16kgs x8

Skull Crushers
4x12x25kgs

Tricep Pull Down
10x4x18.25kg

The gym was packed and I was under pressure for time so I only got the use of dumbbells. Overall the session went well. Feels good to be getting back into the swing of things!
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Old 07-24-2012, 11:36 AM   #4
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Welcome back!
Good pressing for your comeback session and I abhor full gyms! You stalled because you were not on MAB Forum too often
Just kidding. You had an excellent start and now you're getting the first taste of the iron biting back. Keep your head down and you'll get through it to smash more PRs soon.
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Old 07-24-2012, 03:22 PM   #5
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Dumbbells are great chest destroyers. Nice work.
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Old 07-30-2012, 05:00 AM   #6
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Quote:
Originally Posted by Kuytrider View Post
Welcome back!
Good pressing for your comeback session and I abhor full gyms! You stalled because you were not on MAB Forum too often
Just kidding. You had an excellent start and now you're getting the first taste of the iron biting back. Keep your head down and you'll get through it to smash more PRs soon.
Cheers Kuyt,
I've still been training since I was last active but its been a long duration of sub-par sessions with very little or no progress!

I cannot stress the importance of focus towards progression enough!

Feels good to be getting back into it though

Quote:
Originally Posted by BendtheBar View Post
Dumbbells are great chest destroyers. Nice work.
Thanks Steve,

I'm find the dumbbells great
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Old 07-30-2012, 05:04 AM   #7
JordanK91
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24/7/12

Wide Grip Pull Ups - 6,6,5,4

Deadlifts - 90kg x8, 110kg x6, 130kg x4, 140kg x2, 150kg x1

T-Bar Rows - 65kg x8, 67.5kg x8, 70kg x6

Dumbbell Rows - 38kg's x8 (3 sets) 40kg x8

Cable Rows - Full Stack +20kg Dumbbell x8 (4 sets)

Ez Bar Curls 4 sets
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Old 07-30-2012, 05:09 AM   #8
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25/7/12

Dumbbell Shoulder Press - 30kg x5 (3 sets), 30kg x4

Dumbbell Lateral Raise - 16kg x8 (3 sets)

Dumbbell Front Raise - 14kg x8 (3 sets)

Behind the neck press - 35kg x8 (2 sets) 35kg x7 (2 sets)

Upright Rows - 30kg x8 (4 sets)

Rear Delt Flyes - 16kg x8 (4 sets)

Barbell Shruggs - 100kg x8 (4sets)
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Old 07-30-2012, 05:13 AM   #9
JordanK91
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26/7/12

Squats - 80kg x5 90kg x5, 100kg x4, 100kg x3

Dumbbell Lunges - 24kg x8 (4 sets)

Front Squats - 50kg x5, 60kg x5, 65kg x5, 70kg x5

Weighted Ab work
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Old 07-30-2012, 05:16 AM   #10
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29/7/12

Bench Press - 70kg x6, 80kg x5, 85kg x4, 80kg x5, 70kg x5

Incline Dumbbell Press - 30kg x8 (2 sets), 32kg x5 (2 sets), 32kg x3

Incline Dumbbell Flyes - 16kg x8 (4 sets)

Skull Crushers - 30kg x6 (4 sets)
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