[Scoular]

I have not trained since a couple of months due to circumstances in my life and thus lost some body-weight. Hopefully after some time lifting my weight will return due to muscle memory. After I have my old weightn back i was to progress some-what.

I have been long anticipating an olympic weight set and a squat rack for use in my garden.
Since the weight set has finally arrived I am able to start training once again ,which is great!

I am currently training for a natural junior contest - September 2006.


This is my diet log:
http://www.bodybuildingdungeon.com/f...404#post223404


This is the workout that I will follow;


Workout #1:

Deadlift
Barbell Row
Shrugs
Barbell curl


Workout #2:

Squat
Calf Raise
Weighted push-ups
Military press
Close grip barbell floor press

The way it is constructed is a push-pull split and gives me a better rest time. As for the split of days, because I'm doing compound exercises, I will need more recovery time:

Mon - Workout #1
Tues - Rest
Weds - Workout #2
Thurs - Rest
Fri - Workout #1
Sat - Rest
Sun - Workout #2 or rest and do workout #2 on Monday.

etc, etc.

[Scoular]

21/3/2006

Workout #1:

Deadlift:
-60kg x 8.
-80kg x 8.
-85kg x 6.

Barbell Row:
-20kg x 10.
-30kg x 12.
-35kg x 12.

Shrugs:
-40kg x 15.
-60kg x 12.
-60kg x 12.

Barbell curl:
-20kg x 12.
-22.5kg x 12.
-25kg x 12.


i do understand that I have not lifted in a long time so naturally my strength levels will have dipped to a fair degree. It is just that today's workout was a bit dissapointing becuase i used to be a fair bit stronger.

My best lifts in the past done at bodyweight of 58kg:

Deadlift - 1RM; 135kg.
Squat - 1RM; 120kg.
Bench - 3RM; 72.5kg.


I hope to slowly work my way up to these past lifts and return to my previous strengths.

[MaKaVeLi]

good workout, your squats are dam good, but keep working on them deadlifts man!

[Rocky]

Nice routine man!

Your strength will be back in no time. You got there once, you'll get back there quicker.

[TrueOutlaw]

good work bro

[pickle]

good chest strength too bro.

[Scoular]

Thanks for all the comments of encouragement!!

23/3/2006

Workout #2:

Squat:
-20kg x 15.
-60kg x 10.
-65kg x 8.
-70kg x 6.
-60kg x 10.

Standing calf raise:
-20kg x 15.
-40kg x 12.
-40kg x 20.

Weighted push-ups:
-bodyweight x 15.
-bodyweight + 5kg x 12.
-bodyweight + 10kg x 10.

Military press:
-20kg x 12.
-22.5kg x 10.
-25kg x 12.

Close grip barbell floor press:
-20kg x 20.
-25kg x 15.
-30kg x 20.

[BigBen]

good job bro, keep it up!

Godbless bro

[hypocrisy86]

Doing well man! KEEP IT UP! WOOOT

[Rocky]

Nice work. Credit for persevering given your limited equipment!

[Scoular]

25/3/2006

Workout #1:

Deadlift:
-60kg x 10.
-80kg x 8.
-90kg x 6.

Barbell Row:
-20kg x 15.
-30kg x 12.
-40kg x 12.

Shrugs:
-40kg x 20.
-60kg x 15.
-50kg x 15.

Barbell curl:
-20kg x 12.
-25kg x 8.
-27.5kg x 6.



Notes:
Deadlift - Very good; more weight added on bar.
Barbell row - Excellent; more weight and reps.
Shrugs - Good; more reps.
Barbell curl - Good; more weight.

[Rocky]

Nice one! Improvements on every exercise! Keep it up man.

[Scoular]

27/3/2006

Workout #2:

Squat:
-20kg x 15.
-60kg x 10.
-80kg x 8.
-60kg x 15.

Standing calf raise:
-20kg x 20.
-40kg x 20.
-40kg x 20.

Weighted push-ups:
-bodyweight x 20.
-bodyweight + 5kg x 15.
-bodyweight + 10kg x 10.

Military press:
-20kg x 12.
-25kg x 10.
-27.5kg x 10.


Notes:
Squats - Excellent; Worked hard and got results.
Standing calve raise - Very good; more reps and got more of a feeling in my calves.
Weighted push-ups - Good; More reps.
Military press - Very good; Added weight and felt stretch in my back and shoulders.