View Full Version : gettin back in shape
after two years of doing nothing {just work} get started lifting before three weeks again.
positives:
get back in shape
get back strenght
add some body weight {maybe}
have only oly bar, flat bench and few plates {200 kg} in apartment
negatives
long work shifts {6 am - 7,8 pm}
no training partner or spotter
can't drop or throw weight on floor, or be little louder
poor food, ussualy without a lunch in work
old now goal
weight 83 78 80-85
bench 120 110 130
dl 180 170 220
reach the goals before geting back home in september
any critics is welcome
1.1
bench ME
bench
60*10
90*6
95*5
95*5
4*100
4*100
4*100
overhead press
60*6
60*6
60*6
glose grip bench
80*6
80*6
80*6
abs 3*30
2.1
deads DE
dl
90*10
110*6
110*6
110*6
110*6
bent over rows
85*6
85*6
85*6
biceps curl
45*6
45*6
45*6
abs 3*30
Nice work, i like your training.
Keep'em coming.
Cool stuff, Rock. Nice bench.
4.1
bench DE
bench
60*10
70*6
70*6
70*6
70*6
overhead press
65*6
65*6
65*6
glose grip bench
80*6
80*6
80*6
abs 3*30
also try after training bench 100*60kg - 13.38 min :013: :013:
can't feel my tric and chest :076:
Not squatting?
Why such high reps for your abs?
Not squatting?
Why such high reps for your abs?
yep, without squat :086:
i didn't visit the gym{not enough time}, so i train only at home and i don't have any rack for squats, just flat bench.
i just keep my legs in "temporary shape" playing ice hockey 2 times in a week.
[i played it seriously for 12 years, so i got pretty strong legs}
this treining is just for time, when i come back home to europe, i gonna start lifting more seriously.
abs is without any aditional weight, i think i gonna get som plate for nextsession
5.1
deads ME
dl
90*10
130*6
140*5
140*5
150*3
150*3
150*3
bent over rows
85*6
85*6
85*6
biceps curl
45*6
45*6
45*6
abs 3*30
6.1
bench ME
bench
60*10
90*6
95*5
95*5
100*4
100*4
100*4
overhead press
65*6
65*6
65*6
glose grip bench
85*6
85*6
85*6
abs with plate 3*20
Whats the thinking behind 100x3x4 for ME bench?
Whats the thinking behind 100x3x4 for ME bench?
i train alone, so i go with little less weight, like on doubles or triples.
i got 100*4 without problem, so next time i go with 105. i just don't wanna roll bar trough my stomach.
8.1
deads DE
dl
90*10
115*6
115*6
115*6
115*6
bent over rows
85*6
85*6
85*6
biceps curl
45*6
45*6
45*6
abs 3*20
9.1
bench DE
bench
60*10
75*6
75*6
75*6
75*6
overhead press
65*6
65*6
65*6
glose grip bench
80*6
80*6
80*6
abs 3*15
10.1
deads ME
dl
90*10
130*6
140*5
140*5
150*4
150*4
150*4
bent over rows
85*6
85*6
85*6
biceps curl
45*6
45*6
45*6
abs 3*15
:013: i'm stop dl for 2 times for bleeding from nose :013:
blood pressure and other things looks ok, so wtf is going on?
any sugestion?
BengDogg
12-01-2005, 19:55
I get regula nose bleeds in my left nosrill with blood pressure it is normal for me could be a capilary close to the serface
I get regula nose bleeds in my left nosrill with blood pressure it is normal for me could be a capilary close to the serface
it is probably that what you wrote, last time i got bleeds about 6 month ago in work, when i wasn't lift anything.
13.1
bench ME
bench
60*10
95*6
100*4
100*4
105*2
105*2
105*2
overhead press
65*6
65*6
65*6
glose grip bench
85*6
85*6
85*6
abs with plate 3*15
bad session, felt really tired after hard day in a work.
14.1
deads DE
dl
90*10
120*6
120*6
120*6
120*6
bent over rows
90*6
90*6
90*6
biceps curl
45*6
45*6
45*6
abs 3*20
15.1
bench DE
bench
60*10
80*6
80*6
80*6
80*6
overhead press
65*6
65*6
65*6
glose grip bench
85*6
85*6
85*6
abs 3*20
16.1
deads ME
dl
90*10
130*6
140*5
140*5
155*3
155*3
155*3
bent over rows
90*6
90*6
90*6
biceps curl
45*6
45*6
45*6
abs 3*20
18.1
bench ME
bench
60*10
95*6
100*5
100*5
105*3
105*3
105*3
overhead press
65*6
65*6
65*6
glose grip bench
90*6
90*6
90*6
abs 3*20
14.1
deads DE
dl
90*10
120*6
120*6
120*6
120*6
bent over rows
90*6
90*6
90*6
biceps curl
50*6
50*6
50*6
abs 3*20
25.1
bench DE
bench
60*10
80*6
80*6
80*6
80*6
overhead press
65*6
65*6
65*6
glose grip bench
90*6
90*6
90*6
abs 3*20
good OHP too....
What d'you weigh Rock ?
Nice bench man.
thanx rob, but it's still shitty. :013:
good OHP too....
What d'you weigh Rock ?
tricky thanx too.
now i'm still about 78 kg
thanx rob, but it's still shitty. :013:
nope, mine is shitty!
oh and robs
nope, mine is shitty!
oh and robs
muuuahaaa :043: :043:
tricky thanx too.
now i'm still about 78 kg
ah, similar to me....
We train similar excersises too, though i think you're stronger than i am, especially on rows. Keep it going!
16.1
deads
dl
90*10
140*6
150*5
150*5
130*6
bent over rows
90*6
90*6
90*6
shrugs
90*6
90*6
90*6
abs 3*20
1.2
bench
10*60
6*90
6*90
6*90
6*90
6*90
overhead press
50*6
50*6
50*6
glose grip bench
80*6
80*6
50*6
abs 3*20
cut of the lifts and weight for 1 week
got a 3 seminar dvd from nazbar {with mike miller}, so try focus more on technique.
probably got flu or just cold.
2.2
deads
dl
90*10
130*6
130*6
130*6
130*6
130*6
bent over rows
80*6
80*6
80*6
shrugs
100*6
100*6
100*6
abs 3*20
5.2
bench
10*60
6*90
6*90
6*95
6*95
6*100
overhead press
60*6
60*6
60*6
glose grip bench
80*6
80*6
80*6
abs 3*20
6.2
deads
dl
90*10
130*6
130*6
140*6
140*6
150*4
bent over rows
90*6
90*6
90*6
shrugs
105*6
105*6
105*6
abs 3*20
7.2
bench
60*6
90*6
100*6
105*4
110*2
110*2
110*2
110*2
millitary press
60*6
60*6
60*6
glose grip bench
90*6
90*6
90*6
abs 3*20
changed a routine a little bit, focus mor on triples and doubles, with few singles.
last session i was setting the weights.
next it's gonna look something like this:
bench
100*4 105*3 110*2 110*2 110*2 115*1 115*1
rest the same fitness
also next training set the weights for dl.
any critism, or idea?
8.2
deads
dl
90*10
130*4
150*4
160*3
160*3
165*2
165*2
165*2
bent over rows
90*6
90*6
90*6
shrugs
105*6
105*6
105*6
abs 3*20
10.2
bench
60*6
100*6
105*4
105*4
110*3
110*3
115*1
115*1
millitary press
60*6
60*6
60*6
glose grip bench
90*6
90*6
90*6
abs 3*20
11.2
deads
90*8
120*4
140*4
150*3
160*2
170*1
180*1
182.5*1
lockouts
60*6
100*6
130*4
130*4
abs
3*20
first time in a gym after 2 years
new pb on dl and lockouts
13.2
bench
60*6
100*6
105*4
105*4
110*3
110*3
115*1
120*1
millitary press
60*6
60*6
60*6
glose grip bench
95*6
95*6
95*6
abs 3*20
15.1
deads
dl
90*10
140*6
150*5
150*5
130*6
bent over rows
90*6
90*6
90*6
shrugs
100*6
100*6
100*6
abs 3*20
20.2
bench
60*6
100*6
105*4
105*4
110*3
110*3
110*2
millitary press
60*6
60*6
60*6
glose grip bench
95*6
95*6
95*6
abs 3*20
21.2
deads
dl
90*6
130*6
140*5
150*4
160*3
170*1
170*1
bent over rows
95*6
95*6
95*6
shrugs
100*6
100*6
100*6
abs 3*20
23.2
bench
60*6
90*6
100*6
105*4
105*4
110*3
110*3
110*3
millitary press
60*6
60*6
60*6
glose grip bench
95*6
95*6
95*6
abs 3*20
good work keep it up :jedi:
Yep, good progress. Good deadlifting if you've not done any for 2 years!
good work keep it up :jedi:
thanks man
Yep, good progress. Good deadlifting if you've not done any for 2 years!
thanks too,
yep, i was resting for 2 years, start again in december 04, so the progress should be better, i think.
next week i gonna try new bench max, i hope i get 130.
http://f2.pg.briefcase.yahoo.com/makovic1@sbcglobal.net
first visit of skinny bastard in a gym :043:
also parody on box squat
Skinny bastard lol, god knows what i am then, that a monolift i spy in the background? cool gym.
Some nice lifting going on in here, if this is what you call 'getting back' you must have been one strong mofo!
Skinny bastard lol, god knows what i am then, that a monolift i spy in the background? cool gym.
Some nice lifting going on in here, if this is what you call 'getting back' you must have been one strong mofo!
yep, it's a monolift, it is in ernie frantz gym in chicago, about 1 hour far from me, i was there 2 times, i really busy in work, have time for gym only in sunday.
i gonna test some max next week, then u call me week mofo, ha-ha
24.2
light deads
dl
60*6
90*6
120*6
130*4
140*4
140*4
140*4
bent over rows
95*6
95*6
95*6
shrugs
105*6
105*6
105*6
abs 3*20
27.2
light bench
60*6
80*6
90*6
100*4
100*4
100*4
100*4
millitary press
60*6
60*6
60*6
glose grip bench
80*6
80*6
80*6
abs 3*20
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