Started training again.

[stocky121]

Man, you are getting that cardio and heart rate! Nice work!

Thank you, training has been going really well only been 5 weeks in. Feel like a Greek god in the home gym when i get the pump on, but then i look in the mirror and see a bag full of mashed potato

In all seriousness I’m pleased at how it’s going I’ll post an update and photos in another five weeks time i think.

[stocky121]

Pull day

Flat DB press

44lbs 14 reps
44lbs 14 reps
55lbs 8 reps
55lbs 8 reps

Incline DB press

33lbs 12 reps
33lbs 12 reps
44lbs 8 reps
44lbs 8 reps

Dips bodyweight

7 reps failure
6 reps failure
6 reps failure
6 reps failure

Standing military press

55lbs 12 reps
55lbs 12 reps
66lbs 8 reps
66lbs 8 reps

DB side lateral raises

11lbs 12 reps
11lbs 12 reps
15.5lbs 8 reps
15.5lbs 6 reps

Training time 43 minutes

Again the dips were brutal. Had a little puke in my mouth half way through them

[Test Monsterone]

Dips mess up my shoulders and elbows. I used to do them with a belt and a hanging 45 lb plate when I was in my early 20s. I don't have that option as I work out from my home garage now, like you. Keep it up man, you are bound to see results at this pace.

[stocky121]

Dips mess up my shoulders and elbows. I used to do them with a belt and a hanging 45 lb plate when I was in my early 20s. I don't have that option as I work out from my home garage now, like you. Keep it up man, you are bound to see results at this pace.

Cheers mate. Think I’ll be a while before i do weighted dips

[stocky121]

Cardio

Weighted walking 11lbs in backpack

2.8 mile
44 mins

Average heart rate 128 bpm
Max heart rate 165bpm

Hitting approximately 15.5 minute miles. think I’m at the limit of my dwarf paces, any more and I’ll be jogging

[stocky121]

Leg day

Leg extensions

22lbs 16 reps
33lbs 14 reps
44lbs 12 reps
60.5lbs 10 reps

Lying leg curl

22lbs 16 reps
33lbs 14 reps
44lbs 12 reps
49.5lbs 10 reps

Calf raises

66lbs 16 reps
66lbs 16 reps
88lbs 14 reps
88lbs 14 reps

Squat

110bs 16 reps
132lbs 14 reps
154lbs 12 reps
178lbs 8 reps

Static lunges

22 lbs 8 reps
22 lbs 8 reps
22 lbs 6 reps

Training time 53 minutes


I wasn’t going to train tonight, I had a bit of a headache nothing major. But I’m glad i did didn’t really affect me till squats so i had to slow the pace down a little. Happy with the end result

[Cylon357]

Leg day

Leg extensions

22lbs 16 reps
33lbs 14 reps
44lbs 12 reps
60.5lbs 10 reps

Lying leg curl

22lbs 16 reps
33lbs 14 reps
44lbs 12 reps
49.5lbs 10 reps

Calf raises

66lbs 16 reps
66lbs 16 reps
88lbs 14 reps
88lbs 14 reps

Squat

110bs 16 reps
132lbs 14 reps
154lbs 12 reps
178lbs 8 reps

Static lunges

22 lbs 8 reps
22 lbs 8 reps
22 lbs 6 reps

Training time 53 minutes


I wasn’t going to train tonight, I had a bit of a headache nothing major. But I’m glad i did didn’t really affect me till squats so i had to slow the pace down a little. Happy with the end result

Looks like you are getting the weights back up there. Keep killing it!

[stocky121]

Cardio

Cross trainer

20 minutes

Max HR 123 bpm
Average HR 112 bpm

I haven’t trained on weekends but thought i would just do a light 20 minutes while i had some free time tonight.

[stocky121]

Pull day

Close grip low cable rows

70lbs 16 reps
80lbs 14 reps
90lbs 12 reps
110lbs 10reps

Hex bar shrugs

101lbs 14 reps
123lbs 12 reps
123lbs 12 reps
145lbs 8 reps

Standing bicep curls

15lbs 16 reps
22lbs 12 reps
22lbs 12 reps
27.5 lbs 10 reps

Straight bar deadlift

154bs 14 reps
176bs 12 reps
198lbs 9 reps
220lbs 7 reps

Seated hammer curls

22lbs 12 reps
22lbs 12 reps
27.5lbs 10 reps
27.5lbs 10 reps

Workout time 48 minutes

I set myself a goal before i started training again. And that was to deadlift 100kg by Christmas. I hit it early

[wango]

Pull day

Close grip low cable rows

70lbs 16 reps
80lbs 14 reps
90lbs 12 reps
110lbs 10reps

Hex bar shrugs

101lbs 14 reps
123lbs 12 reps
123lbs 12 reps
145lbs 8 reps

Standing bicep curls

15lbs 16 reps
22lbs 12 reps
22lbs 12 reps
27.5 lbs 10 reps

Straight bar deadlift

154bs 14 reps
176bs 12 reps
198lbs 9 reps
220lbs 7 reps

Seated hammer curls

22lbs 12 reps
22lbs 12 reps
27.5lbs 10 reps
27.5lbs 10 reps

Workout time 48 minutes

I set myself a goal before i started training again. And that was to deadlift 100kg by Christmas. I hit it early

Congrats!!!

[stocky121]

Congrats!!!

Cheers pal

[stocky121]

Cardio

Cross trainer

6 mins warm up
26 minutes working
8 minutes cooldown

Max HR 168 bpm
Average HR 146 bpm

[stocky121]

Push day

Bench press

110 lbs 15 reps
132 lbs 10 reps
132 lbs 9 reps
143 lbs 6 reps


Incline bench

88lbs 12 reps
88lbs 12 reps
110lbs 7 reps
110lbs 8 reps

Rope tricep push downs

20lbs 15 reps
30lbs 12 reps
30lbs 12 reps
40lbs 8 reps

Single hand landmine press

66lbs 14 reps
71.5lbs 12 reps
77lbs 8 reps
77lbs 8 reps


Arnold press

22lbs 12 reps
22lbs 12 reps
27lbs 10 reps
27lbs 8 reps

Workout time 47 minutes

[stocky121]

Cardio

Weighted walking 13.25lbs in backpack

2.61mile
40.5mins

Average heart rate 141bpm
Max heart rate 165bpm

[stocky121]

Leg day

Leg extensions

22lbs 18 reps
33lbs 16 reps
49.5lbs 14 reps
60.5lbs 12 reps

Lying leg curl

22lbs 18 reps
33lbs 16 reps
44lbs 14 reps
49.5lbs 12 reps

Calf raises

66lbs 18 reps
66lbs 18 reps
88lbs 16 reps
88lbs 14 reps

Squat

110bs 18 reps
132lbs 16 reps
154lbs 13 reps
187lbs 8 reps

Static lunges

22 lbs 8 reps
22 lbs 8 reps
22 lbs 8 reps

Training time 52 minutes


I thought i was going to blitz last weeks time, i was at 27 minutes after the first three exercises. But the squats and the lunges just ate me up.

[stocky121]

Pull day

Rocky style lat pull downs

70lbs 16 reps
80lbs 14 reps
90lbs 10 reps
100lbs 7 reps (failure)

Bent over One handed dumbbell rows

44lbs 16 reps
55lbs 14 reps
66lbs 12 reps
77lbs 8 reps

Ez bar bicep curls

42lbs 16 reps
53lbs 14 reps
64lbs 10 reps
64lbs 10 reps

Straight bar deadlifts

154lbs 14 reps
176lbs 12 reps
198lbs 10 reps
220lbs 6 reps

Standing cable pullover

20lbs 14 reps
20lbs 14 reps
30lbs 10 reps
30lbs 10reps


Workout time 52 minutes

It was a hot one today, maybe not be a lot of your standards 77 degrees. I don’t have a high tolerance to heat

[stocky121]

Starting to get some vascularity back with a pump.

[Cylon357]

Starting to get some vascularity back with a pump.

Progress!

[stocky121]

6 mins warm up
26 minutes working
8 minutes cooldown

Max HR 166 bpm
Average HR 143 bpm

[stocky121]

Pull day

Flat DB press

44lbs 16 reps
44lbs 16 reps
55lbs 9 reps
55lbs 8 reps

Incline DB press

33lbs 14 reps
33lbs 14 reps
44lbs 10 reps
44lbs 10 reps

Dips bodyweight

8 reps
8 reps
8 reps
7 reps

Standing military press

55lbs 14 reps
55lbs 12 reps
66lbs 9 reps
66lbs 8 reps

DB side lateral raises

11lbs 12 reps
11lbs 12 reps
15.5lbs 8 reps
15.5lbs 8 reps

Training time 45 minutes

[stocky121]

Cardio

Weighted walking 13.25lbs in backpack

2.84 mile
45 minutes

Average heart rate 134 bpm
Max heart rate 153 bpm

[stocky121]

Leg day

Leg extensions

33lbs 16reps
44lbs 16reps
55lbs 14 reps
66lbs 12 reps

Lying leg curl

33lbs 16 reps
33lbs 16 reps
44lbs 14 reps
55lbs 10 reps

Calf raises

66lbs 18 reps
66lbs 18 reps
88lbs 14 reps
88lbs 16 reps

Squat

110bs 18 reps
132lbs 16 reps
154lbs 14 reps
187lbs 8 reps

Static lunges

22 lbs 8 reps
22 lbs 8 reps
22 lbs 8 reps

Training time 49 minutes

[stocky121]

Pullday

Close grip low cable rows

80bs 16 reps
90lbs 14 reps
100lbs 12 reps
110lbs 10reps

Hex bar shrugs

107lbs 12reps
129lbs 10 reps
129lbs 10 reps
151bs 8 reps

Seated Hammer curls

27.5lbs 14 reps
27.5lbs 13 reps
33lbs 10 reps
33lbs 10 reps

Reverse grip lat pulldown

70lbs 14 reps
80lbs 12 reps
90lbs 10 reps
100lbs 8 reps

Concentration curls

6.5bs 18 reps
11bs 16 reps
11lbs 16 reps
15.5lbs 14 reps

Workout time 53 minutes

[Cylon357]

I forget Stocky, are you doing mostly machines or free weights?

[stocky121]

I forget Stocky, are you doing mostly machines or free weights?

Mostly free weights mate. I have a high and low pulley with a stack on the squat cage. And leg extension attachment for the bench and that’s it.

[stocky121]

Cardio

Cross trainer

6 minutes warm up
26 minutes working
8 minutes cooldown

Average HR 140 bpm
Max HR 164 bpm

[stocky121]

Push day

Bench press

110 lbs 16reps
132 lbs 11reps
132 lbs 10reps
143 lbs 6reps


Incline bench

88lbs 12 reps
99lbs 10 reps
110lbs 9 reps
121lbs 7 reps

V handle tricep push downs

30lbs 16 reps
40lbs 12 reps
40lbs 11 reps
50lbs 7 reps

Single hand landmine press

77lbs 12 reps
77lbs 12 reps
88lbs 8 reps
88lbs 8 reps


Seated shoulder press

33lbs 11 reps
33lbs 11 reps
44lbs 6 reps
44lbs 6 reps

Workout time 54 minutes

[Booz]

Glad you’re keeping this up mate!!

[stocky121]

Glad you’re keeping this up mate!!

There has been times when I couldn’t be arsed, but pushed on through. I think this log helps keep me motivated and try and keep improving. I’m getting fitter and stronger, but the last couple of weeks I’ve been finding it difficult sometimes to keep my training under 45 minutes.

I don’t know if it’s the slight extra muscle mass that’s making me consume more oxygen?

[stocky121]

Cardio

Weighted walking 13.25lbs in backpack

3.04 mile
47 minutes

Average heart rate 135 bpm
Max heart rate 155 bpm

[stocky121]

Leg day

Leg extensions

33lbs 16reps
44lbs 16reps
55lbs 14 reps
66lbs 12 reps

Lying leg curl

33lbs 16 reps
33lbs 16 reps
44lbs 14 reps
55lbs 12 reps

Calf raises

66lbs 18 reps
66lbs 18 reps
88lbs 16 reps
88lbs 16 reps

Squat

110bs 18 reps
132lbs 16 reps
154lbs 14 reps
198bs 10 reps

Static lunges

22 lbs 10 reps
22 lbs 8 reps
22 lbs 8 reps

Training time 49 minutes.

End of week 8 back in training.

[Booz]

Mate I get times when I drive to the gym proper up for it then look at the door and the life drains outta me….
But you gotta keep going….
You’re doing well after such a long break!
Props!

[stocky121]

Pull day

Rocky style lat pull downs

70lbs 16 reps
80lbs 14 reps
90lbs 11 reps
100lbs 8 reps

Bent over One handed dumbbell rows

44lbs 16 reps
55lbs 14 reps
66lbs 12 reps
77lbs 10 reps

Ez bar bicep curls

42lbs 16 reps
53lbs 14 reps
64lbs 12 reps
75lbs 8 reps

Straight bar deadlifts

154lbs 14 reps
176lbs 12 reps
198lbs 10 reps
231bs 7 reps

Standing cable pullover

20lbs 16 reps
20lbs 16 reps
30lbs 10 reps
30lbs 10reps


Workout time 53 minutes

[stocky121]

Cardio

Cross trainer

6 minutes warm up
28 minutes working
8 minutes cooldown

Average HR 145 bpm
Max HR 171 bpm

[Cylon357]

Cardio

Cross trainer

6 minutes warm up
28 minutes working
8 minutes cooldown

Average HR 145 bpm
Max HR 171 bpm

That max heart rate!

[stocky121]

That max heart rate!

It’s a lot cooler over here at the the minute so I can increase the intensity slightly.

I’m not built for warm weather

[stocky121]

Push day

Flat DB press

44lbs 16 reps
44lbs 16 reps
55lbs 11 reps
55lbs 10 reps

Incline DB press

33lbs 16 reps
33lbs 16 reps
44lbs 12 reps
44lbs 12 reps

Dips bodyweight

10 reps
10 reps
10 reps
10 reps

Standing military press

55lbs 16 reps
60.5lbs 13 reps
66lbs 11 reps
70.5lbs 9 reps

DB side lateral raises

11lbs 14 reps
11lbs 12 reps
15.5lbs 9 reps
15.5lbs 9 reps

Training time 44 minutes

[Test Monsterone]

It’s a lot cooler over here at the the minute so I can increase the intensity slightly.

I’m not built for warm weather

Me neither. Where I live, it gets hot and humid, and the garage is a million degrees. I have a circulating fan thankfully.

You’re killing the workouts, I’m trying to keep up with you guys.

[stocky121]

Me neither. Where I live, it gets hot and humid, and the garage is a million degrees. I have a circulating fan thankfully.

You’re killing the workouts, I’m trying to keep up with you guys.

Cheers. I don’t know how consistent I would have been if I didn't come back here and start a log

[Cylon357]

Cheers. I don’t know how consistent I would have been if I didn't come back here and start a log

That's one of the benefits: accountability and encouragement.

Ah, I guess that is two benefits. It's like a BOGO! Lol