Robtor
14-02-2005, 18:30
A couple of weeks ago i started back at the gym after not going properly for ages. I posted a while back about how i wanted to reduce muscle soreness as i wanted to start a martial art and it was suggested i do a twice a week routine, and here's how it's going:
Sun 30/1
Squat
6x60, 6x65, 6x70
Benchpress
6x60, 6x65, 6x70
Wed 2/2
Chin ups
4Sets of 6, only 3 or 4 last set.
Deadlifts
6x80, 6x90, 6x100, 6x105
Shoulder Press
6x16, 6x16, 1x16
Sun 06/2
Squats
6x70, 6x70, 6x80, 6x80
Benchpress
6x70, 6x70, 6x70, 5x75
Seated Rows
6x9, 6x11, 6x11, 6x12
Wed 9/2
Chin ups
6x4
Deadlift
6x100, 6x100, 6x105, 6x105
Shoulder Press
6x16, 6x16, 6x16, 6x16
Mon 14/2
Squats
6x70, 6x80, 6x80, 6x85
Benchpress
6x70, 6x70, 6x75, 5x75 (v.almost 6!!)
Seated Row Machine
6x10, 6x11, 6x12, 5x13
So in short for 2 and a half weeks pretty good gains really. Just hope the motivation stays!
And yes, I am Pikekings awesome brother.
Sun 30/1
Squat
6x60, 6x65, 6x70
Benchpress
6x60, 6x65, 6x70
Wed 2/2
Chin ups
4Sets of 6, only 3 or 4 last set.
Deadlifts
6x80, 6x90, 6x100, 6x105
Shoulder Press
6x16, 6x16, 1x16
Sun 06/2
Squats
6x70, 6x70, 6x80, 6x80
Benchpress
6x70, 6x70, 6x70, 5x75
Seated Rows
6x9, 6x11, 6x11, 6x12
Wed 9/2
Chin ups
6x4
Deadlift
6x100, 6x100, 6x105, 6x105
Shoulder Press
6x16, 6x16, 6x16, 6x16
Mon 14/2
Squats
6x70, 6x80, 6x80, 6x85
Benchpress
6x70, 6x70, 6x75, 5x75 (v.almost 6!!)
Seated Row Machine
6x10, 6x11, 6x12, 5x13
So in short for 2 and a half weeks pretty good gains really. Just hope the motivation stays!
And yes, I am Pikekings awesome brother.