hi everyone, been gone a while from this forum, good to be finally back!
been messing with my training for a few weeks now, hopefully come up with something definate now but any advice is more than welcome.

Anyway, first day was today so here's how it went..

Sunday-

120 secs rest.

Bench
30x10
50x5
60x2
70x 8 8 8
NOTE: pretty happy with this, 72.5 next week.

DB Flyes
12x
12 12
NOTE: happy with this, see what i can do with the 15s next week

Tri kickbacks
11.5x
10 8
NOTE: slightly disappointing, might drop to 10s next week.

Yates
40x8
50x5
70x
7 7 6
NOTE: made a stupid mistake here, was meant to attempt 65, but somehow ended up loading up 70, not bad considering, drop down to 67.5 next week.

OVERALL a good session back I think, motivation couldnt be much higher at the moment, so really looking forward to my next session tomorrow!

fletch2 wrote:Tri kickbacks

BAN?!??!

Welcome back.

haha yeh these aren't popular with people are they, thought id give em a go tho

They're not bad.

Try Tate Press as a good alternative.

whats a tate press mate? i'll look it up later...

MON-

Squats
bw warm up
25x
12 12 15
NOTE: having to start over with my squat, stopped doing it for a while because of persisting pain in my left knee, hoping that a slower build up at a slightly higher rep range will be ok tho.

RDLs
40x 10
70x6
80x
10 9 7
NOTE: Fairly happy, grip was seriously struggling tho hence the poor performance.

Hamstring curls
5x 20 20
NOTE: was planning 2 sets of 10, but seriously misjudged the weight cause i havent done these in ageees.

Leg extensions
10x 12 14
NOTE: Again, misjudged the weight abit, will up this next session.

Fairly good for a first session back, looking for a much better performance next session though.

Thurs:

DB decline bench:
12x10
20x5
22.5x
12 12 14

Note: Fairly easy, which is why i did 14 on the final set, hopefully an easy 25 for 12 12 12 next time.

Dips:
bwx8
15x
12 11 7

Note: happy with the first 2 sets, just had nothing left at all for the final one, slightly disappointing.

DB Shoulder press:
12x
12 12 11

Note: always struggled with this exercise, hope to finally make some decent improvements in the weeks to come.

DB bicep curls:
15x
10 8

Note: Just finished off with a few curls here, fairly happy, 2 sets of 10 on the same weight next week.

Overall, a good session i think.

Good luck dood, journal definitely helped. Mine did, up until I dug myself into the ground this week

cheers mate.

Just stick with that weign the tri kickbcks wont be long till you need MORE WEIGHT!!!!!

Tate Press:

http://www.youtube.com/watch?v=MJJwvJ9i7Mo

Although I do mine with around 70 degree incline instead of flat.

cheers Alex, looked this up the other day after ur original post actually, may give it a go as a replacement to kickbacks on monday.

Friday

Session completely devoted to deadlifting..
Not ever really done these properly before, so not goin to be lifting huge weights, at least not for a while, but had a decent first session and really enjoyed them!

Deadlift (double overhand grip, conventional)

60x8
70x8
80x8
90x5
100x5
110x3

NOTE: Fairly happy overall, mixed grip next week which should help give me some better lifts!

Nice DL there!

cheers GB

Bench
30x10
50x8
65x3
72.5x 8 7 6 (PB)
NOTE: happy with this pb..

DB Flyes
15x
12 11
NOTE: these felt good, happy.

Tate press
15x
12 11
NOTE: first time doing these, enjoyed them and really worked my triceps well i think, so cheers to Alex T for the suggestion.

Yates
30x10
50x6
60x2
67.5x
8 8 11 (PB)
NOTE: form was good, and happy with the 11 on the final set, push it up to 70 again next week.

Nice PB, why are you Fletch2?

cheers Canuck.
Cause my brother has taken the name of fletch

Well done on your PB's Dan.

Glad you liked the Tate Press.

nice work bro, definetly a fan of the "NOTES" just in case we didn't realise!

yeah well done on the PBs Dan, bench is improving.

RDLs
50x8
60x5
70x3
80x 10 10 14 (PB)
note: great improvement on last week and a pb.

Leg Press
level 12x20
level 14x20
level 16x
20 20 55 (lol no that wasnt a typo!)
note: machine doesnt go up that heavy, so thought id do some 20 rep work, felt like i had a bit left on teh final set though so thought id go for a few more, but i didnt expect another 35!? maybe there was something wrong with the machine i dont know, the weight still appeared to be lifting up and down, but its just annoying cause i cant see any benefit at all of doing such a ridiculously high amount of reps, any suggestions for next week (e.g techniques, rest-pause etc) as the machine only goes to level 21...?

H curls
5x12
7x 11 8
note: fairly poor, but my legs felt they were about to fall off after the leg press!

Leg ext
12x
12 14

Loving those RDLs! Glad to see you've got a journal up again fletch2.

Use one leg at a time on the leg press mate.

yea i had thought that myself so was hoping someone would suggest it too! so thanks

Cheers GB, having a journal here definately helps, and as for my RDLs i think they're quite weak still atm but im slowly getting there.

Its pretty good thing to do anyway i think, highlights any differences in your left and rights.