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colman1212 · 07-05-2011, 03:36

I've basically spent the last four months in SE asia drinking pretty much every day and eating pretty crap food. Before I left I had been gyming consistently for about three years aside from time off with injuries. My max lifts looked something like this in December:

Deadlift x 1: 150kgs
Bench x 1: 90kgs
Squat x 5: 107.5kgs
Press x 1: 65kgs

However I arrived back in the gym today (4 months later) and squatting was like trying to learn to walk again! So i've decided to get stuck into starting strength again and try and keep a log here

I'm in brisbane @ the moment and just going to try and train consistently while looking for work & job before hitting the world cup in NZ in October.

Current weight:79kgs
Height: 5ft 10.5

So todays session was:

squat: 60kg x 3 x 5
press: 40kg x 3 x 5
powerclean: 40kg x 3 x 5
chinups: BW x 3 x 8
Curls: 30kg x 2 x 8

colman1212 · 09-05-2011, 04:30

Legs were really sore hitting the gym today. Eating loads of food at the moment. One of the best things about oz is the quality of meat over here. Steaks are actually quiet cheap and great quality. Haven't bought any supplements yet as I'm still looking for work here in Brisbane.

Anyway todays session was:

Squat: 65kgs x 3 x 5
Bench: 60kgs x 3 x 5
Deadlift: 90kg x 1 x 5
Dips: 10kg dumbell x 3 x 5
Curls: 32.5kg x 2 x 8

Session felt good, still not pushing myself that much as I'm looking for linear progression so starting off at lower weights than my maxes.

Feels so good to be back doing proper gym work again....

colman1212 · 11-05-2011, 04:48

Squats 70kg x 3 x 5
Press 42.5kg x 3 x 5
Powerclean 42.5kg x 3 x 5
Weighted chins: 5kg x 3 x 5
Curls: 35kg x 2 x 8

Session went well today. Eating loads and defo feel like Im getting back into it. A guy spent about ten minutes with me helping me sort out my powerclean technique the last day, so the form on them is much better now than it ever was. Always had trouble getting the bar to rest on my shoulders.

greenman667 · 11-05-2011, 16:52

Talkin' to yourself dude?

Good stuff with the progress - just make sure plenty of protein, quality fats & buy some glutamine when you get a job.

Got myself some of this stuff last week - bloody brilliant as it doesn't taste like feet and you get the goodness of BCAA
http://www.scivation.com/products/xtend.htm

You know who this is

colman1212 · 12-05-2011, 02:10

Quote:

Originally Posted by greenman667

Talkin' to yourself dude?

Good stuff with the progress - just make sure plenty of protein, quality fats & buy some glutamine when you get a job.

Got myself some of this stuff last week - bloody brilliant as it doesn't taste like feet and you get the goodness of BCAA
http://www.scivation.com/products/xtend.htm

You know who this is

Hey Niall!

Yeah it's a log, you're supposed to talk to yourself! Keeps me honest!
You using xtend and then taking a protein shake afterwards too yeah?!
Is that the stuff Mick picked up for ya?

greenman667 · 12-05-2011, 09:44

That's the stuff - well good.

I like this log idea - saves the trees compared to my notebook - might go with it for strength sessions

colman1212 · 12-05-2011, 13:55

Yeah you defo should man. Great for tracking progress too, I'd been meaning to do one for ages, always used notebooks and sheets etc but just kept losing them...

colman1212 · 13-05-2011, 05:04

Squats 75kg x 3 x 5
Bench 62.5kg x 3 x 5
Deadlift 95kg x 1 x 5
Pull ups BW x 3 x 5
Weighted dips: 12.5kgs x 3 x 5
Curls: 35kg x 2 x 8

Added in pull ups as it seems as if starting strength has nothing for the upper back. Going to do these on deadlift day from now on. Todays session was grand.

colman1212 · 15-05-2011, 14:43

Still staying in a hostel at the moment and didn't sleep the best last night due to some old lad snoring the place down. Anyway session went like this:

Squats 80kg x 3 x 5
Press 45kg x 3 x 5
Powerclean 45kg x 3 x 5
Weighted chins 7.5kg x 3 x 5
Curls 35kg x 2 x 8

Squats felt a little tough today but that could be due to the sheer lack of sleep. Everything else felt fine really.

colman1212 · 17-05-2011, 06:13

Squats 82.5kg x 3 x 5
Bench 65kg x 3 x 5
Deadlift 100kg x 3 x 5
Weighted pull-ups 5kg x 3 x 5
Weighted dips 15kg x 3 x 5
Curls 37kg x 8, 37kg x 6

Bodyweight exercises coming along well, going to increase the squats in 2.5kg increments every session. Starting to feel a little tougher.
Need to stop doing curls at the end of every session!!
Also want to start including a lot more foam rolling.
Can't wait to get some supplements..

colman1212 · 19-05-2011, 04:17

Squats 85kg x 3 x 5
Press 47.5 kg x 3 x 5
Powerclean 50kg x 5 x 3
Weighted Chins: 10kg x 3 x 5
Curls: 35kg x 2 x 10

Everything went quite well today. I've changed the powercleans to do 5 x 3 instead of 3 x 5. Saw a lad benching 170 in the gym today! Biggest bench I've ever seen anyone do.

colman1212 · 21-05-2011, 07:08

Squats 87.5kg x 3 x 5
Bench 67.5kg x 3 x 5
Deadlift 105kg x 3 x 5
Weighted Pull ups 7.5kg x 3 x 5
Weighted dips 17.5kg x 3 x 5

Squats and pullups were quite tough today.
Bench, dips and deadlift were easy enough.
Think I need to start eating more. need to get supplements asap.

colman1212 · 23-05-2011, 10:02

Squats 90kg x 3 x 5
Press 50kg x 3 x 5
Powerclean 52.5kg x 5 x 3
Weighted chins 12.5kg x 3 x 5
DB curls 35kg x 2 x 8

Squats felt strong today, think doing an evening session makes a big difference.
Everything felt quite strong today to be honest. Weight seems to be up too. Weighted myself for the first time since I started and was 82.8kg today so I'm on the right track. Drinking lots of milk at the moment and eating plenty, although still not as much as I'd like to be. Surprised at how quickly the strength is coming back, still not there but getting there.

colman1212 · 25-05-2011, 13:07

Squats 92.5kg x 3 x 5
Bench 70kg x 3 x 5
Dead lift 110kg x 1 x 5
Weighted pull ups 10kg x 3 x 5
Weighted dips 20kg x 3 x 5

Everything felt fine today, squats were tough as always but got through them, feel I could do a lot more on the bench and deadlift. i'll just keep going as I am though.

colman1212 · 27-05-2011, 11:17

Squats 95kg x 3 x 5
Press 55kg x 2 x 5, 52.5 kg x 1 x 5
Powerclean 55kg x 5 x 3
Weighted chins +15kg x 3 x 5
Curls

Forgot what weight I was on for the shoulder press and went up to 55kg by accident, should have been on 52.5kg, I'll just do 55 again the next night.
Tough session tonight, was pretty tired going into the gym.

Was checking out Ironside gym on facebook, when I move back to Dub I'll defo be joining up. Looks unreal.

07-05-2011, 03:36	#1
colman1212 Registered User Join Date: Jan 2007 Location: Brisbane Posts: 772 Adverts \| Friends	From beer & buckets...back to basics I've basically spent the last four months in SE asia drinking pretty much every day and eating pretty crap food. Before I left I had been gyming consistently for about three years aside from time off with injuries. My max lifts looked something like this in December: Deadlift x 1: 150kgs Bench x 1: 90kgs Squat x 5: 107.5kgs Press x 1: 65kgs However I arrived back in the gym today (4 months later) and squatting was like trying to learn to walk again! So i've decided to get stuck into starting strength again and try and keep a log here I'm in brisbane @ the moment and just going to try and train consistently while looking for work & job before hitting the world cup in NZ in October. Current weight:79kgs Height: 5ft 10.5 So todays session was: squat: 60kg x 3 x 5 press: 40kg x 3 x 5 powerclean: 40kg x 3 x 5 chinups: BW x 3 x 8 Curls: 30kg x 2 x 8 Last edited by colman1212; 08-05-2011 at 02:37.

11-05-2011, 16:52	#4
greenman667 Registered User Join Date: Feb 2009 Posts: 15 Adverts \| Friends	Talkin' to yourself dude? Good stuff with the progress - just make sure plenty of protein, quality fats & buy some glutamine when you get a job. Got myself some of this stuff last week - bloody brilliant as it doesn't taste like feet and you get the goodness of BCAA http://www.scivation.com/products/xtend.htm You know who this is Last edited by greenman667; 11-05-2011 at 17:00.

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09-05-2011, 04:30	#2
colman1212 Registered User Join Date: Jan 2007 Location: Brisbane Posts: 772 Adverts \| Friends	Legs were really sore hitting the gym today. Eating loads of food at the moment. One of the best things about oz is the quality of meat over here. Steaks are actually quiet cheap and great quality. Haven't bought any supplements yet as I'm still looking for work here in Brisbane. Anyway todays session was: Squat: 65kgs x 3 x 5 Bench: 60kgs x 3 x 5 Deadlift: 90kg x 1 x 5 Dips: 10kg dumbell x 3 x 5 Curls: 32.5kg x 2 x 8 Session felt good, still not pushing myself that much as I'm looking for linear progression so starting off at lower weights than my maxes. Feels so good to be back doing proper gym work again....

11-05-2011, 04:48	#3
colman1212 Registered User Join Date: Jan 2007 Location: Brisbane Posts: 772 Adverts \| Friends	Squats 70kg x 3 x 5 Press 42.5kg x 3 x 5 Powerclean 42.5kg x 3 x 5 Weighted chins: 5kg x 3 x 5 Curls: 35kg x 2 x 8 Session went well today. Eating loads and defo feel like Im getting back into it. A guy spent about ten minutes with me helping me sort out my powerclean technique the last day, so the form on them is much better now than it ever was. Always had trouble getting the bar to rest on my shoulders.

12-05-2011, 09:44	#6
greenman667 Registered User Join Date: Feb 2009 Posts: 15 Adverts \| Friends	That's the stuff - well good. I like this log idea - saves the trees compared to my notebook - might go with it for strength sessions

12-05-2011, 13:55	#7
colman1212 Registered User Join Date: Jan 2007 Location: Brisbane Posts: 772 Adverts \| Friends	Yeah you defo should man. Great for tracking progress too, I'd been meaning to do one for ages, always used notebooks and sheets etc but just kept losing them...

13-05-2011, 05:04	#8
colman1212 Registered User Join Date: Jan 2007 Location: Brisbane Posts: 772 Adverts \| Friends	Squats 75kg x 3 x 5 Bench 62.5kg x 3 x 5 Deadlift 95kg x 1 x 5 Pull ups BW x 3 x 5 Weighted dips: 12.5kgs x 3 x 5 Curls: 35kg x 2 x 8 Added in pull ups as it seems as if starting strength has nothing for the upper back. Going to do these on deadlift day from now on. Todays session was grand.

15-05-2011, 14:43	#9
colman1212 Registered User Join Date: Jan 2007 Location: Brisbane Posts: 772 Adverts \| Friends	Still staying in a hostel at the moment and didn't sleep the best last night due to some old lad snoring the place down. Anyway session went like this: Squats 80kg x 3 x 5 Press 45kg x 3 x 5 Powerclean 45kg x 3 x 5 Weighted chins 7.5kg x 3 x 5 Curls 35kg x 2 x 8 Squats felt a little tough today but that could be due to the sheer lack of sleep. Everything else felt fine really.

17-05-2011, 06:13	#10
colman1212 Registered User Join Date: Jan 2007 Location: Brisbane Posts: 772 Adverts \| Friends	Squats 82.5kg x 3 x 5 Bench 65kg x 3 x 5 Deadlift 100kg x 3 x 5 Weighted pull-ups 5kg x 3 x 5 Weighted dips 15kg x 3 x 5 Curls 37kg x 8, 37kg x 6 Bodyweight exercises coming along well, going to increase the squats in 2.5kg increments every session. Starting to feel a little tougher. Need to stop doing curls at the end of every session!! Also want to start including a lot more foam rolling. Can't wait to get some supplements..

19-05-2011, 04:17	#11
colman1212 Registered User Join Date: Jan 2007 Location: Brisbane Posts: 772 Adverts \| Friends	Squats 85kg x 3 x 5 Press 47.5 kg x 3 x 5 Powerclean 50kg x 5 x 3 Weighted Chins: 10kg x 3 x 5 Curls: 35kg x 2 x 10 Everything went quite well today. I've changed the powercleans to do 5 x 3 instead of 3 x 5. Saw a lad benching 170 in the gym today! Biggest bench I've ever seen anyone do.

21-05-2011, 07:08	#12
colman1212 Registered User Join Date: Jan 2007 Location: Brisbane Posts: 772 Adverts \| Friends	Squats 87.5kg x 3 x 5 Bench 67.5kg x 3 x 5 Deadlift 105kg x 3 x 5 Weighted Pull ups 7.5kg x 3 x 5 Weighted dips 17.5kg x 3 x 5 Squats and pullups were quite tough today. Bench, dips and deadlift were easy enough. Think I need to start eating more. need to get supplements asap.

23-05-2011, 10:02	#13
colman1212 Registered User Join Date: Jan 2007 Location: Brisbane Posts: 772 Adverts \| Friends	Squats 90kg x 3 x 5 Press 50kg x 3 x 5 Powerclean 52.5kg x 5 x 3 Weighted chins 12.5kg x 3 x 5 DB curls 35kg x 2 x 8 Squats felt strong today, think doing an evening session makes a big difference. Everything felt quite strong today to be honest. Weight seems to be up too. Weighted myself for the first time since I started and was 82.8kg today so I'm on the right track. Drinking lots of milk at the moment and eating plenty, although still not as much as I'd like to be. Surprised at how quickly the strength is coming back, still not there but getting there.

25-05-2011, 13:07	#14
colman1212 Registered User Join Date: Jan 2007 Location: Brisbane Posts: 772 Adverts \| Friends	Squats 92.5kg x 3 x 5 Bench 70kg x 3 x 5 Dead lift 110kg x 1 x 5 Weighted pull ups 10kg x 3 x 5 Weighted dips 20kg x 3 x 5 Everything felt fine today, squats were tough as always but got through them, feel I could do a lot more on the bench and deadlift. i'll just keep going as I am though.

27-05-2011, 11:17	#15
colman1212 Registered User Join Date: Jan 2007 Location: Brisbane Posts: 772 Adverts \| Friends	Squats 95kg x 3 x 5 Press 55kg x 2 x 5, 52.5 kg x 1 x 5 Powerclean 55kg x 5 x 3 Weighted chins +15kg x 3 x 5 Curls Forgot what weight I was on for the shoulder press and went up to 55kg by accident, should have been on 52.5kg, I'll just do 55 again the next night. Tough session tonight, was pretty tired going into the gym. Was checking out Ironside gym on facebook, when I move back to Dub I'll defo be joining up. Looks unreal.