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Thread: Started training again.

  1. #41
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    Quote Originally Posted by Cylon357 View Post
    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.
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  2. #42
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    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
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  3. #43
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    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.
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  4. #44
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    Quote Originally Posted by Test Monsterone View Post
    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
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  5. #45
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    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 Iím at the limit of my dwarf paces, any more and Iíll be jogging
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  6. #46
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    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 wasnít going to train tonight, I had a bit of a headache nothing major. But Iím glad i did didnít really affect me till squats so i had to slow the pace down a little. Happy with the end result
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  7. #47
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    Quote Originally Posted by stocky121 View Post
    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!
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  8. #48
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    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.
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  9. #49
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    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
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  10. #50
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    Quote Originally Posted by stocky121 View Post
    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!!!
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  11. #51
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    Quote Originally Posted by wango View Post
    Congrats!!!
    Cheers pal
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  12. #52
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    Cardio

    Cross trainer

    6 mins warm up
    26 minutes working
    8 minutes cooldown

    Max HR 168 bpm
    Average HR 146 bpm
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  13. #53
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    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
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  14. #54
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    Cardio

    Weighted walking 13.25lbs in backpack

    2.61mile
    40.5mins

    Average heart rate 141bpm
    Max heart rate 165bpm
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  15. #55
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    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.
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  16. #56
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    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 donít have a high tolerance to heat
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  17. #57
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    Click image for larger version. 

Name:	IMG_2358.jpeg 
Views:	26 
Size:	86.0 KB 
ID:	182706


    Starting to get some vascularity back with a pump.
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  18. #58
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    Quote Originally Posted by stocky121 View Post
    Click image for larger version. 

Name:	IMG_2358.jpeg 
Views:	26 
Size:	86.0 KB 
ID:	182706


    Starting to get some vascularity back with a pump.
    Progress!
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  19. #59
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    6 mins warm up
    26 minutes working
    8 minutes cooldown

    Max HR 166 bpm
    Average HR 143 bpm
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  20. #60
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    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
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  21. #61
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    Cardio

    Weighted walking 13.25lbs in backpack

    2.84 mile
    45 minutes

    Average heart rate 134 bpm
    Max heart rate 153 bpm
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  22. #62
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    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
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  23. #63
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    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
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  24. #64
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    I forget Stocky, are you doing mostly machines or free weights?
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  25. #65
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    Quote Originally Posted by Cylon357 View Post
    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.
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    Cardio

    Cross trainer

    6 minutes warm up
    26 minutes working
    8 minutes cooldown

    Average HR 140 bpm
    Max HR 164 bpm
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    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
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  28. #68
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    Glad you’re keeping this up mate!!
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  29. #69
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    Quote Originally Posted by Booz View Post
    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?
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    Cardio

    Weighted walking 13.25lbs in backpack

    3.04 mile
    47 minutes

    Average heart rate 135 bpm
    Max heart rate 155 bpm
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  31. #71
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    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.
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  32. #72
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    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!
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  33. #73
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    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
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  34. #74
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    Cardio

    Cross trainer

    6 minutes warm up
    28 minutes working
    8 minutes cooldown

    Average HR 145 bpm
    Max HR 171 bpm
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    Quote Originally Posted by stocky121 View Post
    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!
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  36. #76
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    Quote Originally Posted by Cylon357 View Post
    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
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  37. #77
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    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
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  38. #78
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    Quote Originally Posted by stocky121 View Post
    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.
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  39. #79
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    Quote Originally Posted by Test Monsterone View Post
    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
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    Quote Originally Posted by stocky121 View Post
    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
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