By The Power of Grayskull

[AwayLifter]

A couple of photos near my place.

 

[AwayLifter]

[AwayLifter]

[AwayLifter]

Rear delt rows 3x20

rear delt raises 3x20

High pulls 3x10

 

running 7 minutes ???

sprints 3x1 minute

 

Had to quit the running after 7 minutes. Tragic…

 

Then decided to do sprints as punishment. I actually (sort of) liked the sprints so will try these for a while.

[AwayLifter]

Went on holiday, then had covid and ordered new home gym

 

i have:

treadmill

power rack

bb and weights

rings

bands

ez bar

[AwayLifter]

Starting light to avoid injury.

 

my routine will look Like this.

 

A

front squats

dips

bb rows 

ohp

Curls/ laterals

 

B

sumo squats

bb incline press (30 degrees)

chin ups

landmine press

curls /laterals

 

i will do 5 mins treadmill warmup but won’t record it.

 

then treadmill, abs, rear delts on 2 off days

 

 

[AwayLifter]

[AwayLifter]

Today

 

front squats 6x3 40kg

assisted ring dips 3x5

bb rows 25kg 4x6

ohp 22.5kg

I am having to put feet on ground initially for ring dips.

 

I think my progression will be:

feet on ground

toes on ground

band assisted

no assistance

 

 

[AwayLifter]

Knee injury already ?‍♂️
 

no running.

 

rear delt rows 3x20

rear delt raise 3x20

high pulls 3x10

[AwayLifter]

Sumo deadlift 50kg 3x5

bb incline 27.5kg 3x8

assisted chin ups 5,5,4

landmine press bar+5kg 3x15

curls / triceps 2x12 each

 

Knee was ok on sumos. I’ll work up to 3x8 then add weight.

 

added weight on incline.

 

Nearly got 3x5 on the chins but last rep was about 20% short so not counted.

landmine press we’re roughly 120 degrees to hot both heads.

 

my elbow didnt like bb curls so I’ll stick to ez. Same as before.

 

[AwayLifter]

Front squats 40kg 7x3 

assisted ring dips 3x6

bb rows 32.5kg 4x6 (1st)

ohp 25kg (1st)

 

curls / laterals 2x12 / 2x15

 

added a set on squats. I am among for 8x3.

added a rep on dips. I’ll add a rep each time.

added weight on rows and ohp.

Added reps on laterals.

 

 

[AwayLifter]

I keep dips and bands in place and wind them up when not in use. Less time wasted.

 

 

[AwayLifter]

Ab crunch 3x15

hanging knee raises 4,3,3

 

bands:

rear delt row 3x20

rear delt raises 2x30

 

jogging 10 minutes

 

the treadmill was in danger of becoming an expensive clothes hanger but I’ve put on weight..

 

running was tough.

[AwayLifter]

Deadlifts 3x5 55kg

incline press 30kg 3x8

Assisted chin ups 5,5,4

landmine press bar+6.25kg 3x15

 

curls 2x12

 

I switched to normal deadlifts as I didnt have a hamstring exercise.

 

upper weight on incline and landlines.

 

no change on chin ups.

[Endor]

Back after a fairly long break,  pleased to see you are, still training and gaining.  Rack looks good, photos look better,  beautiful scenery.  

[AwayLifter]

Front squats 40kg 5x3

assisted dips 3x7

rows 35kg 4x6 (1st)

ohp 25kg 3x8 (2nd)

 

curls / laterals 3x12 / 2x15

 

ill stick to 5x3 on squats and up the weight next time.

 

added a rep on dips and weight on rows.

 

I plan to try a steady approach of lifting a weight 3x then upping weight.

 

 

[AwayLifter]

On 8/31/2022 at 4:28 PM, Endor said:

Back after a fairly long break,  pleased to see you are, still training and gaining.  Rack looks good, photos look better,  beautiful scenery.  

good to hear you are back at it too.

 

im visiting a few next places in a couple of weeks so should have some great photos.

[AwayLifter]

rear delts

rows 3x20

raises 2x20

 

high pulls 3x10

[AwayLifter]

Deadlifts 60kg 3x5

incline press 30kg 8,8,6

assisted chins +2.5kg 5x3

landmine press bar+7.5kg 3x15

 

curls 3x8 / triceps 2x10

 

added 5kg on deadlifts.

 

changed angle on incline from 30 to 45 so more difficult but easier to set up. Missed last 2 reps.

 

im using the band on chins but added weight as well. I will progress slowly on these as have had elbow issues before.

 

added weight on landline press. 15 reps is a killer on side delts.

 

I am doing close grip incline curls for now.

[AwayLifter]

Front squat 42.5kg 5x3 (1st)

assisted dips 3x10

rows 35kg 4x6 (2nd)

ohp 26kg 3x8 (1st)

 

curls / laterals

 

added weight on front squat

added reps on dips

added 1kg on ohp

 

 

[AwayLifter]

On the way to Chamonix 

[AwayLifter]

Vevey

 

[AwayLifter]

[AwayLifter]

Chamonix. Amazing place. Loads of restaurants and bars.

 

 

[AwayLifter]