[Motorbiker]

(Original post by fireph)
Squat 115 x3x3x3x3 heavy
Row 60x5x5x5 - i can't do this properly, gonna look for a different back exercise
Some chins
Some face pulls

Do DB rows man.

1 hand and i find they're easier to be consistent with form than row.

And you do more overall weight in DB row and it gives you a ncie arm pump basically.

[fireph]

Squat 115x5 115x5 115x3 - that may be a 5rm pb or at least equal to one
Bench 70x5 75x3x3x2 70x3
Some chins
Some quick tri pushdowns then i had to go because i was starving

[fireph]

Just did upper body today for some reason.

DB row 35x7x7x7
Bench 75x5 x3 x4
Chins
Face Pulls
Hammer curls 17.5 x7x7x7

[fireph]

Once again, I'm back after ages off.. Exams really ****ed me up, and after them the lifestyle wasn't great to put it lightly. So...
I've lost a load of weight, and all my strength (actually look quite ripped atm ) but it's time to get on it.

Running Layne nortons phat, going to put a lot of time into it.

Yesterday did heavy legs... Was painful as hell and I'm still limping.
Anyway
Squat 70x5x5x5
Hack 60x6x6
Leg press 80x6x8
Dead worked to 100 for a few
Calf raise
tried some ghrs (yes my summer gym has a ghr!)


Anyway,I know the numbers are **** but take me seriously here... imma really get on it now, long term.

[Motorbiker]

Good to see you back again.

[liftorrot]

(Original post by fireph)
Once again, I'm back after ages off.. Exams really ****ed me up, and after them the lifestyle wasn't great to put it lightly. So...
I've lost a load of weight, and all my strength (actually look quite ripped atm ) but it's time to get on it.

Running Layne nortons phat, going to put a lot of time into it.

Yesterday did heavy legs... Was painful as hell and I'm still limping.
Anyway
Squat 70x5x5x5
Hack 60x6x6
Leg press 80x6x8
Dead worked to 100 for a few
Calf raise
tried some ghrs (yes my summer gym has a ghr!)


Anyway,I know the numbers are **** but take me seriously here... imma really get on it now, long term.

I will keep an eye around :P keep posting

[fireph]

keeping it up, im not going to bother posting numbers yet as they don't really mean anything - when they get to a number worth remembering i'll start putting them down

[fireph]

things are coming back together...

benched 60x5x5x4 or something a couple days ago

squated 85x5x5 90x5x3, dl 110x5x5 120x5 today

[fireph]

Squatted but couldn't do much as had done GHR and calves before - 105x3x2x3 90x4 or something
Deadlifted 150x1 which i didn't expect, my weight is still pretty low (around 183/184 lbs), but im not carrying much fat

Overall enjoying the programme, ive changed a couple things and some rep schemes, taking defrancos advice for guys with bad shoulders - train back like a bb, shoulders like a powerlifter.

[fireph]

Real nice upper body session today