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2018 Onwards and Upwards Log19277

varunj17 private msg quote post Address this user
Hi Everyone,

Back in 2018 after a long overdue holiday in the Americas (Canada and US)

No training...just beer and food..lots of it..

luckily weight hasn't gone up too much..

As a a result numbers have gone down

Back to the gym this week and managing slowly from last year based on DUP where I Squat, DL and bench 3 times a week…Looks like below

Numbers before the break were (1 RM's)
Squats: 125kg
Bench: 95kg
DeadLift: 140kg

Will post videos for form critique regularly…any help advice would be highly appreciated

Will kickstart with main focus on Squats Bench and D/L for the next few weeks and see how i Go

Any suggestions for the split/routine wil be appreciated meanwhile
Post 1 IP   flag post
varunj17 private msg quote post Address this user
Monday:

1. Bench
Set 1: 80kg X3
Set 2: 80kg X3
Set 3: 80kg X3

2. Bench from Pins:
Set 1: 70kg X4
Set 2: 70kg X4
Set 3: 70kg X4

3. Squats:
Set 1: 90kg X3
Set 2: 95kg X3
Set 3: 95kg X3

4. Pause Squats: 3*4 sets X 80kg

Did some biceps after this
Post 2 IP   flag post
varunj17 private msg quote post Address this user
WEEK 1 - Wednesday:

1. Bench
Set 1: 75kg X5
Set 2: 75kg X4
Set 3: 77.5kg X4
Set 4: 77.5kg X4

2. Squats:
Set 1: 105kg X2
Set 2: 105kg X2

EXCUSE the Team No Calves!!!!!!
Set 3: 107.5kg X2

3. Front Squats:
3 X 65kg X3

4. Deadlifts: 3 X 130kg*2

Followed by chest Hypertrophy including
Post 3 IP   flag post
varunj17 private msg quote post Address this user
Cycle 1 Week2:

Monday:

1. Bench
Set 1: 80kg X4
Set 2: 80kg X4
Set 3: 80kg X4
Set 4: 82.5kg X 4


2. Squats:
Set 1: 100kg X4
Set 2: 100kg X4
Set 3: 100kg X4
Set 4: 100kg X4


4. Pause Squats: 3*4 sets X 80kg

Did some biceps after this
Post 4 IP   flag post
varunj17 private msg quote post Address this user
Cycle 1 Week3:

Monday:

1. Bench
Set 1: 82.5kg X4
Set 2: 82.5kg X4
Set 3: 82.5kg X4
Set 4: 82.5kg X4


2. Squats:
Set 1: 105kg X4
Set 2: 105kg X4
Set 3: 105kg X4
Set 4: 105kg X4

3. Pause Squats: 3*4 sets X 85kg
Post 5 IP   flag post
varunj17 private msg quote post Address this user
Cycle 1 Week3:

Monday:

1. Squats:
Set 1: 105kg X4
Set 2: 105kg X4
Set 3: 105kg X4
Set 4: 107.5kg X4

3. Pause Squats: 4*3 sets X 85kg

3. Deadlifts:
Set 1: 130kg X2
Set 2: 130kg X2
Set 3: 130kg X2
Set 4: 130kg X2

4. Snatch Grip Dl from a 45lb plate: 100kg X3sets *4

5. Strict Behind the neck Shoulder Press : 4 X 4 at 50kg

6. Dumbell Bench:
Set 1: 30kg X5
Set 2: 32kg X5
Set 3: 32kg X4
Set 4: 34kg X5

7. Dumbell SLDL: 4 Sets *8 at 22, 24,26 and 28kg each
Post 6 IP   flag post
339681 6 6
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