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So i failed my goals in the last comp so I'm back to fix things this year
My goals for this year are
1- get through a month without knee problems
2- hit 85kg @ 10% bf minimum
3- enter a bodybuilding comp
Age 29
Weight 79kg
Body fat not sure
I will post up my pics tonight they will be the same I posted for the end of 2012
Thanks mate still doing a slow bulk I want a few more kgs on me first and as I haven't been able to train my legs they would turn into twigs if I cut lol
First workout for the year i started with legs weights were kept light even so I can't walk this morning without a bad case of doms lol . But the main thing is no knee pain woohoo
Done legs yesterday i left leg curls and sldl out because of pain in my right hammy. It was painful swapping between the brake and accelerator not good.
SQUATS 2x8 bar 1x8 50kg 2x8 60kg
LEG PRESS 1x12 150kg 3x12 190kg 1x12 150kg
STIFF LEGGED DEAD LIFTS 2x12 40kg started getting pain in my hammy so i stopped at the warm ups
LEG EXTENSION'S 1x12 45kg 3x12 55kg
STANDING CALF RAISE 1x15 40kg 3x15 70kg
45 LEG PRESS CALF RAISE 2x20 100kg 2x20 150kg drop set 1x20 150kg 1x20 100kg 1x25 50kg calves were dead
hammy is feeling good today a bit of a massage hot water and a stretch did wonders so i will hit hammy's tomorrow with chest
Had a long long day in the hot hot sun today all day holding a 4'' high pressure hose about 4 meters above the ground in a small metal cage . I was screwed well before i got to the gym but i still went so thats the main thing.
PULL UP'S 3x5 @bw
LAT PULL DOWN 1x8 9 plates 1x8 15 plates 2x8 16 plates 1x8 18 plates
DB BENT ROW 3x8 30kg
BODY WEIGHT ROW'S 3x8 @bw
REAR DELT RAISE 1x8 35kg 2x8 40kg
I couldn't lift another thing after that so home to rest up . weak i know lol
45 LEG PRESS 1x12 100kg 1x12 200kg 2x12 250kg DROP SET 1x13 250kg 1x10 200kg 1x7 150kg 1x7 100kg thats when i got the sharp pain in my neck and jaw
LEG PRESS 3x12 35kg the end
after doing the drop set i got a sharp pain in my neck and jaw i tried to go on but the pain was to much so i just sat down untill my partner finished her workout