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Squatting it Alone...

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  • 20-10-2014 2:25pm
    #1
    dizzlar
    Registered Users Posts: 1 ✭


    I recently just stopped going to what I'd call the best gym in Dublin and have started working out on my own in a commercial gym (I know, the horror) I intended on keeping my training logs in an email thread but figured this would be just as helpful. Any tips and pointers along the way would be fantastic and I try get make my goals!

    Currently my weight is 100kg, I was 112kg in April and joined said gym got down to 95kg and had to stop for a array of reasons. My goal is to hit a healthy weight of 89kg whilt building on my current numbers;
    Squat: 135kg
    DL: 170kg
    Bench: 90kg

    10 week goal:

    Get down to previous low of 94kg, maintain or slightly increase my all lifts.

    30 week goal (Which leads me up to my next birthday):

    Hit my overall goal of 89kg, which increasing all lifts by 20%.

    With that being said, here's the start of week 1, day 1:

    Squats:
    40kg 2x10
    60kg 2x10
    70kg 4x5
    75kg 4x3
    80kg 4x2
    100kg 4x1

    Pause Squats:
    60kg 4x6

    Split Squats:
    w/ 10kg DB 4x6

    Rev Lunge:
    w/ 10kg DB 4x6

    Lunge:
    w/ 10kg DB 4x6

    Dumbbell Curls:
    12kg 4x10

    Tri Pull-downs:
    25kg 4x10

    Barbell Curls:
    20kg 4x10

    Barbell 21s:
    20kg x 3

    I haven't thought of a straight away diet to go with the workout, but will be keeping it slightly paleo-ish so workouts aren't going to waste!


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