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Old 02-12-2013, 12:21 PM   #61
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Nicely done!

Back in action!
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Old 02-13-2013, 10:56 AM   #62
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Nacho I love the Pr keep it up
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Old 02-13-2013, 08:01 PM   #63
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Big PR. Well done.
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Old 02-15-2013, 09:33 AM   #64
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Thank you guys!

Deload Week Day 1 (DB kg's are on each hand)

Bench Press

35kgx5
40kgx5
50kgx5

Incline DB Press
4x10x20kg

Shoulder DB flies
4x10x7.5kg

Bent over reverse flies
3x15x12.5kg

Tricep DB extensions
4x20x7.5kg

Ι did some light dumbbell work apart from the deloaded main lift to get the blood flowing and recover better. My knee is aching for 3 days now (inherited an ACL from basketball and it aches when I push it hard) so I saw deloading phase as a good chance to give it a break from lifting, that's why there were no squats in the workout.
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Old 02-15-2013, 10:50 AM   #65
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That's some serious DB pressing!

This is a deload!?!
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Old 02-15-2013, 11:00 AM   #66
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Quote:
Originally Posted by jdmalm123 View Post
That's some serious DB pressing!

This is a deload!?!
This is what I came here to say. Benching 75kg but DB benching 100kg??? Must be an Imperial unit thing...
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Old 02-15-2013, 11:27 AM   #67
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Bench press is with barbell, as you can see its the only excercise I didn't write ''DB'' on(along with bent over flys of course). It's my fault I clarified the db kg's on top. Thanks for noticing though.
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Old 02-16-2013, 10:18 AM   #68
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solid deload day mate...keep it up
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Bench: 295/315/?
Dead Lift:455/500/?

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Old 02-20-2013, 10:34 PM   #69
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deloaded to zero, eh?

how's everything?
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Old 02-21-2013, 04:16 PM   #70
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Things are going good but lack of free time during this week didn't let me log. Thanks for asking mate.

So back in action with two workouts:

Monday 18/2/2013

Cycle 2, Week 1 (5's week)

Bench Press


55kgx5
60kgx5
70kgx9

3x10x40kg

DB shoulder press
2x10

One arm rows
3x10-15x25kg

Pushdowns
2x20


Wednesday

Squat

60kgx5
65kgx5
75kgx8

Front Squats
3x10

Calves
3x20



Didn't go for a second deload workout because I decided to rest and come back this week refreshed, physically and mentally. I had 2 reps more than my previous efforts on the same kgs for both lifts. Training seems to be on the right track.

Last edited by nacho; 02-21-2013 at 04:24 PM.
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