My character ain't right.

[rydotank]

Purpose of this log is to motivate me.

Background
Age: 26
Sport; Rugby
Training history: Rugby specific generally...weight trained on/off for 7 years.

Weight: 15.5 stone (98kg / 215lbs)
Height: 5'11 (183cm)

Weapon of choice: Westside


Last nights session
Incline BB bench - 1x5 - 105kg (easy)
Weighted chin up - 40kg x 3, 30kg x 3, 20kg x 5, 10kg x 3, BW x 5 (no rest between sets)
Flat db press - 32kg x 4 x 8 (1-2 min rest)
Superset: Low row - 40kg each side - 4x8
High row - 20kg each side - 4x12
Bicep curls - 26kg x5, 22kg x 4


I will post up a structure for the routine i'll be doing later as well as diet.

[rydotank]

Me lower

Limber 11
Dead lift - 5x60,80,100 3x120,140 1x160 (raw grip), 5x180 strapped
Front squat - 2x5 80kg
Leg press - 1 plate - 3x12-15
Hyper/ghr - 4x12

Dead lift was easy. Had quite a lot left in the tank but firs time back so took it easy. Same for squats.

[rydotank]

re upper
inc db press - 34kg 4x8
superset: low row (25kg) & high row (25kg) x 4x12
arnold press - 14kg x 4 x 12
lateral raise - 8kg x 4x10
superset pully arms - pushdown (x20) & curl (x12) - 4 sets
chest machine sideways - 50kg 3x8, 1 x 12

decent session

[rydotank]

re lower
limber 11
squat - 3x8 100kg
SLDLs - 3x12 60kg
leg extension - 4x12
leg curl - 4x10
calves 4x20
adductor - 4x15

Can't really remember this session as I did it on Saturday - needt o start taking a log book!=

me upper
Incline BB bench - 1x5 - 105kg (easy - could have got 7), 2x5 90kg, 2x8 80kg, 2x10 60kg
Weighted chin up - 40kg x 4, 30kg x 2, 20kg x 2, 10kg x 3, BW x 8 (no rest between sets)
Flat db press - 34kg x 8, 40kg x 5, 46kg x 3x5
Superset: Low row - 60kg each side - 4x8
High row - 40kg each side - 4x8
Bicep curls - 22kg x5 - gironda curls - 15kg x 2x8
CGBP - 2x10x 60kg, 3x8 80kg

really good session - feeling strong

[rydotank]

decided to get some cardio in yesterday so played some touch rugby

before that i went to the gym and di some deadilfts

180kg x 3 x 5
160 x 3
140kg x 5x5

[rydotank]

RE Upper
inc db press - 36kg x 3x8,1x6 (failed on last set) - rest was 2 minutes
low row - 30kg - 4x12
arnold press - 16kg - 3x12
laterial raise - 8kg x 4x12
pulley bicep - 4x12 - 18kg
pulley tricep - 4x20 - 18kg
chest sideways machine - 3x12 - 55kg
high row - 3x12 - 35kg

good quick workout - shorterning rest and feeling the squeeze - pretty sore today!

[rydotank]

Been on holiday in Spain for the past 10 days. Haven't trained and drank/ate what i wanted.

First session back is as follows:

ME Upper
inc bench - 100kg x 1 x 4, x3, 80kg x 8,5,3, 60kg x 10,5,4
Pullups - x10, 8, 12 , 5(wide grip)
flat dbs - 3x12 (didnt record weight)

Obviously lost some strength but feeling fine. Just about to leave to do legs.

*edit*

ME Lower
Wide stance squat - 120kg x 3 x 3
Narrow stance - 80kg x 5x5
SLDLs - 110kg x 5 x 5

[rydotank]

RE Upper
inc db press - 36kg x 2x8,1x6 (failed on last set) - rest was 2 minutes
low row - 30kg - 3x12
high row - 30kg - 3x12
arnold press - 16kg - 3x12
laterial raise - 8kg x 3x12

RE Lower
Warm up
Squat - 5x5, 100kg & 80kg
Leg curl - 40kg x 4x12

Took these sessions easy as I get back into it. Done a lot of cardio recently too.

[rydotank]

me upper
Incline BB bench - 1x5 - 100kg 2x5 90kg, 3x5 80kg, 2x10 60kg
Weighted chin up - 40kg x 3, 30kg x 3, 20kg x 3, 10kg x 5, BW x 8 (no rest between sets)
Flat db press - 46kg x 3x4
Superset: Low row - 40kg each side - 4x8
High row - 40kg each side - 4x8
EZBAR 10kgx3x8
CGBP - 2x10x 60kg, 3x8 80kg

ME Lower
Squats - 140kg x 5x3
Deadlift - 160kg x5x1 (mixed), 140kg x 3x3 (normal)
GMs - 40kg x 4x8
Leg extension - 5x5
Leg curl - 5x5