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Old 08-18-2013, 10:36 AM   #1
Shep
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Shep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good posts
Default Shep`s attempt at a big comeback

Hello all,this is my first post so a quick introduction...

I`m English.42,married with two teenagers,I work shifts of 12 hours nights and days.I used to train consistantly for about 10 years but after frequently getting injured-mostly in the back area-I packed it in for 4 years.
The good news is that i`m back at the gym and have been so for a few months now so i`m slowly starting to see gains.
I`m natural and the only supplement i take regularly is Whey.My goals are to get as strong as possible and some muscle size gains would be good aswell.
All comments welcome!

Heres some of my recent training-The numbers are mostly in KG`s but the numbers are a bit funny,but its what they are at the gym-20.4kg,11.4kg,4.5kg,2.3kg,1.1kg.There are a few 5kg,2.5kg and 20kg but not many....

Weds August 14th
Squats
Bar x 10 x 2 sets
60.8kg x 5
70.8kgx 5
80.8kg x 5
90.8 x 5
100.8kg x 5(belt)
Standing OH press
Bar x 10
47.4 x 5
52.8 x 5
56.4 x 5
61 x 5
63.2 kg x 5-wraps(PB)
Side Raises
25s x 10
25s x 10
25s x 10
Leg Press
250lbs x 10
290lbs x 10
310lbs x 10
330lbs x 10(PB)



Friday August 16th
Bench
Bar x 20 x 2
69.4 x 5
83.6 x 5
92.5 x 5(wraps)
100.8 x 5
83.6 x 7(extra set compared to last week)

Incline Smith
24.9 per side x 10
31.8 per side x 7
24.9 per side x 7(triceps failing me)

Close Grips
60.8 x 7
41.8 x 8 x 2 sets

Sunday August 18th
Hang cleans
Bar x 10,8
47.4kg x 5
52.8 x 5
57.8 x 5
60.8 x 5
65.8 x 3(PB)
T Bar rows (11.4 plates loaded on bar)
2 x 10
3 x 10
4 x 10
5 x 10
Pull downs(strict)
112.5 x 12 x 3 sets
Hammer curls
35s x 12,12,10
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Old 08-18-2013, 10:45 AM   #2
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Welcome to MAB! Enjoy and great come back up there!
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Old 08-18-2013, 10:48 AM   #3
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Welcome to MAB shep, nice PB's !!
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Current (Goals) - HB squat:117.5 kg x 3(140 kg) Bench: 100kg (110 kg) High Pull: 85 kg (100 kg)
BTNP: 50 kg x 5 (60 kg x 5)

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Old 08-18-2013, 01:57 PM   #4
Shep
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Thanks lads
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Old 08-22-2013, 01:08 PM   #5
Shep
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Thursday August 22nd
Squats
Bar x 10,8
70.8kg x 5
83.6kg x 5
93.6kg x 5
101.6kg x 5..belt added
106.2kg x 5

Standing OH press
Bar x 10
47.8kg x 5
52.8kg x 5
57.8kg x 5
62.8kg x 5
65kg x 5...Wraps added

DB side raises
25s x 3 sets of 12

Leg Press
290lbs x 10
310lbs x 10
330lbs x 10
350lbs x 10
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Old 08-22-2013, 01:11 PM   #6
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Nice work, Shep! (and hi )
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Old 08-22-2013, 01:23 PM   #7
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Nice Pressing Shep, those are some odd numbers are the plates in pounds and you count in kg? so like 25 lbs is 11.4 kg?
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Current (Goals) - HB squat:117.5 kg x 3(140 kg) Bench: 100kg (110 kg) High Pull: 85 kg (100 kg)
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Old 08-22-2013, 02:04 PM   #8
Shep
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Join Date: Aug 2013
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Reputation: 3365
Shep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good posts
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Quote:
Originally Posted by OHDL View Post
Nice Pressing Shep, those are some odd numbers are the plates in pounds and you count in kg? so like 25 lbs is 11.4 kg?
That's exactly it,I've never seen it like that in any other gyms,they are usually just 20,15,10,etc but it is what it is....bit of a pain in the arse when adding it up though!
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Old 08-22-2013, 02:05 PM   #9
Shep
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Join Date: Aug 2013
Location: Nottingham,England
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Training Type: Powerbuilding
Fav Supp: Whey
Reputation: 3365
Shep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good postsShep has made some very good posts
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Quote:
Originally Posted by 5kgLifter View Post
Nice work, Shep! (and hi )
Cheers mate
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Old 08-22-2013, 03:51 PM   #10
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Solid squatting and pressing.
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