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Old 06-19-2014, 11:16 AM   #1
MadMonk
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Default Here i go again on my own

Ok folks, time to kick myself up the arse.

Iv still been lifting, not very consistly though, life got in the way shall we say, not really aiming for progression, was just going through the motions for a while.

Anyway time to crack on, iv lost a bit of weight and strength since i last posted, im down to 203 lbs(this morning) @ 6ft 1, My goal is to get back to where i was, iv just started a 4 day split, alot less volume than i used to do.

I broke my wrist quite badly in march, its not 100% but its getting there, bench was always my weakest link anyway

im currently eating 3200 cals a day, 45c 35p 20f (enough?)

Any feedback on routine,diet greatly appreciated.

Il start with my legs which i done at 6 this morning, new gym, new training time
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Old 06-19-2014, 11:29 AM   #2
MadMonk
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Default

Ive been doing Limber 11 for mobility since I'd always neglected that side of things, then it's a 2 mile bike to the gym.

Squats

Bar x 5 x 2
60kg/132lbs x 5
75kg/165lbs x 5
90kg/198lbs x 5
105kg/231x 5
120kg/264lbs x 5
137.5kg/303 x 5 Belt On

140kg/308lbs x 5,5,5

Lunges (Barbell)
BB 60kg/132lbs 10,10,10

Stiff Leg Deads
100kg/220lbs 10,10,10

Leg Ext Superset Leg Curl
60kg + 55kg 15,15,15

Full body stretch and bike home.
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Old 06-19-2014, 12:06 PM   #3
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Default

solid work
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Best meet lifts: 1040squat, 705 bench, 730 deadlift
Best total: 1040-680-730=2450
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Old 06-19-2014, 12:06 PM   #4
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Welcome back!
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Best Gym Lifts...Dosen't matter....they don't count!

Best Meet Lifts:
Squat = 325
Bench = 210
Dead = 353
Total = 888

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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Old 06-20-2014, 03:27 AM   #5
MadMonk
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Default

Thanks Guys

Up at 5 today, some food and a 2 mile bike to the gym for 6.

Upper body warm up using bands.


OHP

Bar x 5,5
30kg/66lbs x 5
35kg/77lbs x 5
45kg/99lbs x 5
55kg121Lbs x 5

60kg/132lbs x 5,5,5 belt on.

Dips
10kg/22lbs Dumbell x 10,10

Cambered Bar Curls
45kg/99lbs x 10,10

Seated DB French Press
22kg/48lbs x 12,12

Lat Raise ss Front Raise
12kg/26lbs DB + 25kg/55lbs fixed Barbell
x 12+10, 12+10

CG Bench ss Pushdowns
50kg/110lbs + 30kg/66lbs straight bar pushdowns
x 12+15, 12+15

Preacher ss Hammer Curls
Ez bar 30kg/66lbs + 14kg/30lbs Dbs
15+12, 15+12

Full body stretch and bike home

Wrist felt ok, uncomfortable at times but no pain.
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