Unremarkable Lifting

[LuisAntunes]

Restarted training 3 weeks ago after doing nothing physical for about 4 months. Let the grind begin.

Previous PRs:

Squat - 197.5kg x1 @10
Bench - 147.5kg x1 @10
DL - 200kg x3 @9
Press - 95kg x1 @10


12/10/20 - BW: 103.9kg
LB Squat - 145kg x5, 150kg x5, 150kg x5 @8, 140kg x5 x2 (Belt no sleeves)
TnG Bench - 102.5 kg x5 x7
Press - 50 kg x12, x3, x3, x3, x3, x3 @10

14/10/20
Conv DL - 150kg x5, 160kg x5, 170kg x5 @8, 140kg x5 x2 (Belt)
CG Bench - 90kg x7 x5
GHR - 8-12reps @9 x3
DB row - 32.5kg x12 x3

16/10/20
HB Squat - 130kg x5, 135kg x5 x3
TnG Bench - 110 kg x5, 115kg x5, 117.5kg x5 @9, 102.5kg x5 x3

17/10/20
SLDL - 120kg x6 x4
Press - 60kg x5, 62.5kg x5 x3
chinups - BW x3 x5
machine row - 8-12reps @9 x3

[Wilhelm]

Welcome, @LuisAntunes \o/
Thanks for adding your log, and good to have you here.

Ha! I see you've been with us for a while.

[LuisAntunes]

Thanks!
Yes, i am a long time lurker that finally decided to start logging again!

[FilmBuff]

Goodluck on the comeback. lookin good so far

[LuisAntunes]

Thanks! I honestly thought i was gonna be much weaker

19/10/20 - BW: 103.4kg
LB Squat - 150kg x5, 155kg x5, 160kg x5 @8, 140kg x5 x2 (Belt and sleeves)
TnG Bench - 110kg x5,105 kg x5 x6 (the 110kg set was a missload)
Press - 52.5 kg x13, x3, x3, x3, x3 @10, 50kg x3

[LuisAntunes]

20/10/20
Pullups - BW x4 x4
DB row - 32.5kg x12 x3
30m bike (11.9km ~142bpm)
7m max planks

[LuisAntunes]

21/10/20
Conv DL - 155kg x5, 165kg x5, 172.5kg x5 @8, 142.5kg x5 x2 (Belt)
CG Bench - 92.5kg x7 x5
GHR - 8-12reps @9 x3

[FilmBuff]

Are you doing your own programming or followings anything in particular.

[LuisAntunes]

Hi! Yeah thats my own programming.

[LuisAntunes]

23/10/20
HB Squat - 130kg x6, 140kg x6 x3
TnG Bench - 110 kg x5, 115kg x5, 120kg x5 @9, 105kg x5 x3
Leg extension machine - 8-12reps @9 x3

[LuisAntunes]

24/10/20
SLDL - 125kg x6 x4
Press - 62.5kg x5, 65kg x5 x3
Lat Pulldown - 8-12reps @9 x3
machine row - 8-12reps @9 x3
hammer curlz - 14kg x12 x3

[LuisAntunes]

26/10/20 - BW: 103.5kg
LB Squat - 150kg x5, 155kg x5, 160kg x5 @8, 145kg x5 x2 (Belt and sleeves)
TnG Bench - 107.5 kg x5 x7
Press - 55 kg x12, x3, x3, x3 @10, 50kg x3

28/10/20
Conv DL - 160kg x5, 167.5kg x5, 175kg x5 @8, 145kg x5 (Belt)
CG Bench - 95kg x7 x5
GHR - 8-12reps @9 x4

30/10/20
HB Squat - 140kg x6 x4
TnG Bench - 110 kg x5, 115kg x5, 122.5kg x5 @9, 107.5kg x5 x3
Leg extension machine - 8-12reps @9 x3

31/10/20
SLDL - 140kg x6 x4
Press - 65kg x5, 67.5kg x5 x3
chinups - BW x4 x4

Wasnt able to train on tuesday. GPP and back work suffered.

[LuisAntunes]

02/11/20 - BW: 103.5kg
LB Squat - 155kg x5, 160kg x5, 165kg x5 @8, 150kg x5 x2 (Belt and sleeves)
TnG Bench - 110 kg x5 x6
Press - 55 kg x12, x3, x3, x3 @10, 50kg x3

[LuisAntunes]

03/11/20
Pullups - BW x4 x4
DB row - 32.5kg x12 x3
30m bike (11.9km ~145bpm)
db curlz - 16kg x10 x3
7m max planks
7m max machine curlz

[LuisAntunes]

04/11/20
Conv DL - 160kg x5, 170kg x5, 180kg x4 @8.5, 150kg x5 (Belt)
CG Bench - 100kg x7 x5
GHR - 8-12reps @9 x4

[LuisAntunes]

06/11/20
HB Squat - 140kg x6, 142.5kg x6 x3
TnG Bench - 112.5 kg x5, 125kg x5, 112.5 kg x5 x4
Leg extension machine - 8-12reps @9 x3

[LuisAntunes]

07/11/20
SLDL - 140kg x6, 142.5kg x6 x3
Press - 70kg x5 x4
Lat Pulldown - 8-12reps @9 x3

[LuisAntunes]

09/11/20
LB Squat - 155kg x5, 167.5kg x5, 150kg x5 x3 (Belt and sleeves)
TnG Bench - 110 kg x5 x6
Press - 55 kg x12, x3, x3, x3 @10, 50kg x3

10/11/20
Pullups - BW x5 x4
DB row - 32.5kg x12 x3
15m bike HIIT intervals (30s/2.5m)
db curlz - 16kg x10 x3
7m max planks
7m max machine curlz

11/11/20 DELOAD
Conv DL - 160kg x5, 170kg x5, (Belt)
CG Bench - 100kg x7 x4
GHR - 8-12reps @9 x4

13/11/20 DELOAD
HB Squat - 140kg x6x3
TnG Bench - 115 kg x5, 127.5kg x4, 110 kg x5 x4
Leg extension machine - 8-12reps @9 x3

14/11/20 DELOAD
Sumo DL - 170kg x1x 6,
Press - 72.5kg x5 x2, 60kg x5
Lat Pulldown - 8-12reps @9 x3

[LuisAntunes]

I have been unable to train appropriately for the last few weeks due to the restrictions imposed in my city. As of this week those restrictions have been reduced. Lets hope this stays this way.

14/12/20 (W1) BW: 104.0kg
LB Squat - 150kg x5, 155kg x5 x2, 150kg x5
1ct Paused bench - 100kg x5, 110kg x5 x4
db Flys - 12.5kg x12 x3

15/12/20
Chinups - BW x5 x4
db Row - 32.5kg x12 x3
15m bike HIIT intervals (30s/2.5m) x4
Hammer curlz - 20kg x10 x3
BB Curlz - 30kg x10 x2

[LuisAntunes]

16/12/20
Conv DL - 160kg x6 x4 (Belt)
CG Bench - 100kg x6, 110kg x6, 115kg x6, 110kg x6 x2
Press - 65kg x6 x4 (Belt)
GHR - 8-12reps @9 x4

18/12/20
TnG Bench - 110kg x5, 115kg x5, 120kg x5, 115kg x5 x2
HB Squat - 140kg x6x4
Leg extension machine - 8-12reps @9 x3
Triceps pulldown - 10-12reps @9 x4

19/12/20
Paused Conv DL - 150kg x5 x4
Press - 70kg x4 x3
Lat Pulldown - 8-12reps @9 x3
DB Curlz - 16kg x10 x3