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  1. #1
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    Excited to get back on track

    Did hardly lift anything entire fall and then I took over 4 weeks totaly off from the gym.

    Did my first workout last monday. Started with squats I was 60 ibs weaker then usual and god damn I could not ****ing walk for a week!!!! Jesus christ I have been that sore since I was a newbie

    Now Im back on track atleast. Going to cut weight and regain my strenght until march. In march I go on a cycle, do a super clean bulk for 6-7 weeks to peak strenght and then I will do my damndest to get down to 80kg(180ibs). My goal is to be able to tripple my bodyweight in the deadlift 240kg(540ibs).

    Best I have pulled was 500 at a bodyweight of around 185ibs.

    This is what Im going to do untill march. Its a semi odd workout. I will build up to the full sets over a period of 3 weeks and not just jump straight into it all.

    When I write a F behind a exercise it means I will take the last(only last) set of that exercise to failure. No F means I wont go to failure. Rotation one is the first exercise I have listed in order. rotation 2 the second ect.

    Workout.
    Monday. Chest, triceps, back:
    Rotate betwen bench, close grip bench and incline bench 10 sets 3 repsF
    Rotate betwen jm press, dips and skullcrusher 5 sets 5 repsF
    Rotate betwen tate press, dumbell skullcrushers and overhead db exstension 4 sets 10 reps
    Rotate betwen Barbel row, seated row, dumbell row 5 sets of 8 repsF

    Wendsday legs, lowerback, biceps
    Rotate betwen squat, deadlift 10 sets 3 repsF
    Rotate betwen Romanian deadlift, legpress 5 sets 5 reps F
    Rotate betwen one legged legpress and seated leg curl 4 sets of 12
    Rotate betwen hammer curl and barbelcurl 4 sets of 10

    Friday speed day Will only rest 45-60 seconds betwen sets
    Speed bench 10 sets 3 reps at 50% of 1rm
    Speed squats 10 sets 3 reps at 60% of 1rm
    Rotate betwen incline dumbell press and flat dumbell press 4 sets of 12
    Rotate betwen laterals and seated military press 3 sets of 8
    Rotate betwen legcurl and lunges 4 sets of 12 reps
    Leg exstension if feeling in good shape 3 sets of 12 reps

    The main goal of this workout is just to prepare my body for the westside modification I will do when I get on the juice again. I want to get my body used to the workload, get back my strenght as it was in october or so and its a quite fun workout aswell

    how does it look

  2. #2
    powerliftmike's Avatar
    powerliftmike is offline AR-Hall of Famer
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    I am waiting for the new Inzer deadlift suit to come out--"The Edge".

  3. #3
    Myka's Avatar
    Myka is offline Made Of Sugar
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    hmmm...looks different Johan...

    I would love to see you start a training thread similar to Nark's...I would post encouragement...

  4. #4
    Myka's Avatar
    Myka is offline Made Of Sugar
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    Johan!! I demand that you give a reply!!...

  5. #5
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    forgot all about this thread.

    Im crawling my way back up in strenght again. I have lost 5 ibs and my strenght is increasing week by week. Tomorrow I have squat day. Im hoping Il be squatting 160 for 10 sets of 3.

    As my usual self I havent quite done the routine I posted. But almost

  6. #6
    210-6foot is offline Junior Member
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    Hmmm I have a question about track, but mostly about Shot. What muscle is needed the most for a effective shot throw?

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