Pre-break

Sq 100
Be 70
DL 110
Press 47.5
Row 65

Update

Squats 100 for 5
Bench 67.5 for 5
Press 47.5 for 5
DL 105 for 5
Rows 65 for 5

MF post 1

After a year of poor dieting and spurious efforts in the gym, I have had to accept that my figure is not what it once was. With a mind to rectifying that, I've decided to document my eating and training in this blog, so that I may hopefully pick up forgotten habits and figure out areas of improvement.

For the next twelve weeks, I'm going to follow a basic German Volume Training programme with some cardio and gymnastics on my days out of the weights room. My diet will be reasonably protein-rich, but nothing out of the ordinary - healthy fats, moderate carbs from whole grains etc. The only supplements I am going to use are whey and caffeine.

Training split:
Monday-Chest and Back


Bench press- 10x10
Pull-ups - 10x10

Incline DB flies - 3x12
DB rows - 3x12

Tuesday- Legs and Abs


Squats- 10x10
Leg Curls - 10x10

Weighted Sit-ups - 3x15
Calf Raises - 3x15
Thursday- Arms and Shoulders
Dips- 10x10
Hammer Curls - 10x10

Lateral Raises - 3x12
Upright rows- 3x12

Saturday- Sprint Trainin
Sunday- Gymnastics


Definitely not the best programme I've used, but it will do in the first instance. 

In terms of what I'd like to achieve, something similar to where I was last year would be nice.

We shall see.

Post-break goods

Sq 87.5 kg
Be 60
Row 60
Press 40
DL 95

Pre-break goods

Be 60
Sq 87.5
DL 100
Press 42.5
Row 60

Nearing a Personal Best

Sq 115

DL 125

Be 80

Press 52.5

Rows 75

Day 2

Sq 110

Be 75

DL 120

2nd Cycle Day 1

Sq 105

Press 50

Rows 70

Update pre-rest week

Sq 117.5

DL 125

Row 75

Be 75

Press 50

PRs

Sq 110

DL 120

Be 72.5

Rows 70

Press 50