aznoak

Introduction

Currently getting back into serious training after quite some time off

I've finished my first phase which was to lower my bodyfat to an acceptable level before I started bulking, so I wouldn't turn out as a fat blubber..lol

As of July 1st, I've been clean-bulking to get back up to the size I was.

Goals

As of July 1st, I was 154lbs at 9% BF at a height of 5'7"

My aim is to reach 180lbs by the end of the year and at max get to 12-13% BF

I'm planning to gain around 1lb a week, which should be mostly muscle (so I hope)

Neway, enough talking let's get down to business..

aznoak

Monday 24th July - Legs

Note : I live in Merry Old England, so weights are in kilos, just so you don't think I'm weak =P (1kg = 2.2lbs for those who might not know)

The machines in my gym don't have weights, just numbers.. so will just list the number used

Format : Exercise - Weights (Set 1/Set 2, etc..) - Reps

Squats - 60/90/120/120/100 - 6/6/4/3/10

Machine Seated Leg Curls - 10/12/14+7 - 20/15/6+6

Comments: Squats are up 1 more rep than last week, so slowly getting back up there...

I did some calve raises at home at night, did about 4-6 sets of around 20-30 reps on botttom of stairs

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aznoak

Tuesday 25th July - Chest & Shoulders

Format : Exercise - Weights (Set 1/Set 2, etc..) - Reps

Decline BB Presses - 40/60/80/60 - 8/8/6/12

Machine Shoulder Presses - 5/9/8/6 - 8/8/10/10

Machine Side Raises - 3/3/3 - 12/15/15

Standing Smith Machine Presses - 25/25 - 8/8 , supersetted with ;
EZ Bar Front Raises - 10/10 - 8/8

Machine Flys - 6/8/8 - 10/10/10

Comments: Did 2 more reps on Bench, so all good =)

Also did level 9 instead of 8 on shoulder presses

Weight is up to 159lbs and BF% is still around 9-10%

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aznoak

Thursday 27th July - Back & Triceps

Format : Exercise - Weights (Set 1/Set 2, etc..) - Reps

Medium Grip Chins - BW (bodyweight) / 5KG / 10KG / 10KG + BW - 8/8/6/4 + 6

T-Bar Rows - 20/40/60/60+40+20 - 8/8/8/6+6+15

Cable Rows - 6/7/8 - 10/10/10

Parallel Dips - BW/10KG/15KG/20KG - 8/8/8/6

CG Bench - 40/50/60 - 8/8/8

Comments:

Didn't feel quite so energetic today, just an off-day for some reason. Weights were the same, but was struggling to get the same reps, and just didn't feel pumped

Hope it's a one off

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