Get stronger, stay lean. Peal's return to lifting

Discussion in 'Training Logs' started by grampositivecocci, Jan 9, 2009.

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  1. grampositivecocci

    grampositivecocci New Member

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    Get stronger, stay lean.The road to State PL Comp.

    So I've been back at it probably about a month now, after a back injury scare.

    Around 81 - 82kg, down from about 90kg.

    I'm starting back powerlifting, but focusing on hypertrophy at the moment. I want to get my lifts back up to somewhere respectable. Bench has taken the biggest hit.

    [​IMG]
     
    Last edited: Mar 9, 2009
  2. grampositivecocci

    grampositivecocci New Member

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    today
    Deads 130kg 3 sets 12 reps
    Lunges 25kg dumbells 3 sets 20 reps
    GHR BW 3 sets 15 reps
    Seated row - wide grip 50kg 3 sets 12 reps
    rear delt raises 11kg 3 sets 10
    Barbell roll outs - ab - 2 sets 12, 1 set 20 (fucking sucked)
     
    Last edited: Jan 10, 2009
  3. ralyks

    ralyks New Member

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    You're one pale ass australian.

    I miss having a GHR in my gym :(
     
  4. grampositivecocci

    grampositivecocci New Member

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    haha yep white as fuck :) Probably makes me look less lean than I actually am.

    Thought you might like to take a tour of our pl / oly club gym.

    [​IMG]
    [​IMG]
    [​IMG]
    [​IMG]
     
  5. ralyks

    ralyks New Member

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    Badass, looks like it's from the 80's :rofl:
    Atleast you have a GHR :mad:
     
  6. grampositivecocci

    grampositivecocci New Member

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    Tomorrow planned workout
    Upper
    Barbell bench 70kg x 3 x 12 - 15
    db Shoulder press 27.5kg 3 x 6
    Seated rows, supersetted with chins. 3 sets. Bw for chins, 70kg for seated row.
    dips, heavy. 3 sets to failure. - 15kg
    Incline shoulder press, light 3 x 20 - 22kg
    Rear delt raises 3 x 8 - 11kg


    Gym is located in an old scout hall on my campus. We got turfed from our old location. This place is great, I'll get some videos later on from training sessions once we all start lifting seriously after xmas break.
     
    Last edited: Jan 11, 2009
  7. grampositivecocci

    grampositivecocci New Member

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    Squat day

    Squats, 115x8x3
    lunges, db, 27.5kg each arm 3x 8
    ghr 3x10
    seated calf raise 3x10 35kg
    ab wheel of death 1 set, 20 reps

    quick workout.
     
  8. evolude

    evolude OT Supporter

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    I'm 82 kgs atm. Any photos from when you were at 90 kgs? How tall are you?
     
  9. grampositivecocci

    grampositivecocci New Member

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    I'm 6'2

    I don't really have any photos from 90kg, I was a bit thicker, more BF. Not much more muscle mass. (I ate a lot)

    Reckon I look big or small for my weight?
     
  10. grampositivecocci

    grampositivecocci New Member

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    Wed, bench

    Flies 7.5 x 12- 15 x3

    Bench 60x12, 70x12, 75x12, 80x6

    Shoulder press , 20kg x 3 x 12

    Dips , 15kg x 3 x12

    Chins 10kg, 10, 8, 6

    Tricep Ext, 35 x 3 x 12

    Bicep curls 17 x 3 x 12

    Going to have to rethink my goals. Got some really really bad back pain / glute spasm after my squat day.

    Going to try high volume and lower loads as it didn't aggravate my back.
     
  11. evolude

    evolude OT Supporter

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    Considering your height, you look about right. Good job.
     
  12. grampositivecocci

    grampositivecocci New Member

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    Legs

    Deadlifts 140x 3 x 10
    Squats 80 x 3 x10
    Leg Exts 55kg x 3 x 15
    Leg curls 35 x 3 x 10
    GHR bw, 3 x 10
    Lunges db, 17 x 3x 10
     
  13. grampositivecocci

    grampositivecocci New Member

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    squat
    120 x 3 x 8-new oly shoes, deep, felt fucking great
    deadlifts 60x 3 x 12 - pumps
    ghr bw - 3 x 12
    knee ext 3 x 15 - 35kg
    seated calf - 35 x 10 x 2
    lunges 17kg 3 x 10
    bridges 2 mins
     
  14. grampositivecocci

    grampositivecocci New Member

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    bench
    90 x 5 x5
    shoulder press 27.5 x 3x8
    seated row 80kg x 3 x8
    tricep ext 35 x 3 x8
    rear delt raise 11kg db 2 x 10
     
  15. ralyks

    ralyks New Member

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    At first I was like WTF numbers I thought you used to PL.

    Then I realized you upside-down people use KG.
     
  16. grampositivecocci

    grampositivecocci New Member

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    I'm weak as fuck also atm, but yer times by 2.2

    Deadlift
    150x3x8
    ghr bwx3x12
    Lunges db 17kgx20x3
    Squats 60x3x10 (light)
    weighted chins bw+15kg around waist 2 sets of 8 (very happy with this)
    Abs

    Light upper
    70kg x 3 x 12
    seated row 60x3x10
    side raises 7.5kgx3x10
    Tricep ext 30kgx3x10
    rear delt raises 7.5x2x10

    Ate some barramundi and sweet potato salad.
     
    Last edited: Jan 25, 2009
  17. grampositivecocci

    grampositivecocci New Member

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    [​IMG]

    82kg bw

    Going to compete on march 28.
     
  18. grampositivecocci

    grampositivecocci New Member

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    Diet today
    4 eggs, scrambled, 1 piece toast, lean bacon
    Lunch
    Barramundi and sweet potato salad
    Blueberries
    Afternoon tea
    3 eggs, piece of toast
    Dinner
    Lamb shanks x4
    Roast veg
     
  19. ralyks

    ralyks New Member

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    For a powerlifter, you've got a nice body.

    nohomo
     
  20. grampositivecocci

    grampositivecocci New Member

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    most lighter pl'er do mate. The notion of pl'ers not having good builds is a pretty big myth. In saying that, I don't consider myself a pl'er currently, after I compete in march I'll consider myself a weak ass pl'er.
     
  21. grampositivecocci

    grampositivecocci New Member

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    squat
    125x3x6
    rdl
    60x3x12
    Ham curls
    40kgx3x10
    bulgarian squats
    30kgx3x12
    single leg ext
    20kgx3x15
    ghr abs
    20x2
    Pullups
    1 set of 20
     
  22. timberwolf

    timberwolf New Member

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    Location:
    Toronto
    Belated Happy Australia day.:wiggle:
    Went to a pub with a few Australian friends to celebrate. They drank Canadian and I had Coronas.:mamoru:
     
  23. grampositivecocci

    grampositivecocci New Member

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    Thank god you didn't drink fosters, that shit is very Un-Australian.

    Thanks dude!
     
  24. grampositivecocci

    grampositivecocci New Member

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    bench
    92.5x5x5
    shoulder press 22.5x3x12
    Chins 15kg 3x8
    dips 20kg 3x10
    Rear delt raises 7.5x3x12
    curls 20
     
  25. grampositivecocci

    grampositivecocci New Member

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    deads
    160kg x 4 x 6
    Shrugs 100 x 3 x 10
    Light squats 70 x 3 x 10
    GHR, knees quite forward, 3x10
    DB bulgarian squats 17x 10 x 3
    ghr situps 2x20
     
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