Back To Training

[Asrar]

Whats up everyone. Check in was good today. The weight only moved up from 90.5 - 90.6 kg. Andy was happy some measurements went down as well. I can see mass coming on and also legs are starting to really come up. I think I can see a quad sweep lol.

Here are some pictures. The leg pictures were taken after my leg session, so I had a pump. I took some pictures with natural lighting and some with good lighting.

 

[Asrar]

Legs are starting to shape up.

 

[Asrar]

 

[Asrar]

Hello all.

I wanted to post my number before and after I got Andy as my coach, I have been happy with the progress, the body is up and the weights are going up also. I am getting new personal bests in all almost all sessions.

Before coaching



Flat bench 60 kg 3 reps

Incline dumbbell 20 kg 6 reps

Decline 40 kg 6-8 reps

flies dumbbell 10-12 kg 8-10 reps



Triceps

dips weight plate machine 40 kg each side 6-7 reps

Bicep curls seated 10-12 reps 6-8 reps



Legs

squats 100 kg 6 reps

Leg press single leg 40 kg each side 6-10 reps

Stiff legged deaflifts 70-80 kg 6-8 reps



Back

bent over rows

80 -90 kg 6-8 reps

dumbbell row 40 kg 6-8 reps



shoulders

dumbbell press 15 kg 6-10 reps

dumbbell side 10 kg 6-8 reps

shrugs dumbbell 40 kg 6-8 reps



Now what I am lifting





Flat bench 60 kg 8 reps, 90 kg 3 reps

Incline dumbbell 30 kg 6 reps

Decline 50 kg 6-8 reps

flies dumbbell 15 kg 8-10 reps



Triceps

dips weight plate machine 55 kg each side 6-7 reps

Bicep curls seated 12-15 kg reps 6-8 reps



Legs

squats 125 kg 8 reps, 130 kg 4-5 reps

Leg press single leg 74-80 kg each side 6-10 reps

Stiff legged deadlifts 125-130 kg 7-8 reps



Back

bent over rows

105 kg 6-8 reps

dumbbell row 50 kg 6-8 reps



shoulders

dumbbell press 22kg 6-8 reps

dumbbell side 10 kg 12-15 reps

shrugs dumbbell 55 kg 8-10 reps

 

[Asrar]

It has been a while since I posted. I will try and post more but it can be hard when you are working all the time.

I will post some progress pictures today. I will try today.

Going to the gym to train chest and biceps then cardio lol.