Goals & Gains The Dark Knight(Templar)Returns.

[KnightTemplar]

Week 31/Day 98

Smith Machine Close Grip Bench:

4 X 31kg

4 X 41kg

4 X 51kg

Rope Pushdowns:

3 X 6 X 22.5kg

Pulley Rows:

3 X 5 X 30kg

Low Machine Rows:

3 X 5 X 65kg

 

[KnightTemplar]

Week 31/Day 99

Swiss Bar Bench Press:

3 X 5 X 37kg

Smith Machine JM Press:

3 X 6 X 33kg

Swiss Bar Rows:

3 X 6 X 47kg

One-Arm Pulldowns:

3 X 5 X 37kg

Chest Supported Dumbbell Rows:

3 X 6 X 20kg

Trap Bar Deadlifts:
4 X 2 X 87kg

 

[KnightTemplar]

Stair Climber:

16 Floors @ Level 8

 

[KnightTemplar]

End of Week 31

 

[KnightTemplar]

Week 31(Reload) @maximus__

Smith Machine JM Press:

3 X 5 X 34kg

SS Bar Box Squats:

3 X 5 X 67kg

RDL's:

3 X 5 X 42kg

Low Machine Rows:

3 X 5 X 60kg

 

[KnightTemplar]

Stair Climber:

16 Floors @ Level 8

 

[maximus__]

Week 31(Reload) @maximus__

SS Bar Box Squats:

3 X 5 X 67kg

RDL's:

3 X 5 X 42kg

Low Machine Rows:

3 X 5 X 60kg

Smith Machine JM Press:

3 X 5 X 34kg

Hell yeah mate. It was a game changer for me. I used to try and cut my deload weeks short or retest my maxes during them.
Once I started actually using it to recover, I was able to train harder the other weeks and started setting PRs again.

 

[KnightTemplar]

Week 32(Reload)

Swiss Bar Bench Press:

3 X 5 X 38kg

Swiss Bar Rows:

2 X 6 X 47kg

One Arm Dumbbell Rows:

2 X 7 X 14kg

 

[KnightTemplar]

Just as well this is the Reload Week; Tendonitis is starting to flare up again in my right Bicep/Shoulder. It hurts a bit when I Bench. When I was doing Swiss Bar Rows this afternoon, I actually felt a, "Pop!" in the bicep.

I'm training light this week anyway, so that gives me a chance to rest the right arm/shoulder.

 

[KnightTemplar]

Block 32(Reload)

Smith Machine JM Press:

3 X 5 X 35kg

Trap Bar Deloads:

3 X 5 X 75kg

One-Arm Pulldowns:

2 X 12 X 25kg

Chest Supported Dumbbell Rows:

2 X 12 X 18kg

 

[KnightTemplar]

Stair Climber:

16 Floors @ Level 8

 

[KnightTemplar]

End of Week 32/Block 8

 

[KnightTemplar]

 

[KnightTemplar]

Block 9

Week 33/Day 100

Press Ups:

4 X 2

One Arm Pulldowns:

3 X 8 X 30kg

Chest Supported Dumbbell Rows:

3 X 8 X 18kg

Rope Pushdowns:

4 X 6 X 20kg

2 Board Press:

4 X 2 X 40kg

Leg Raises:

4 X 5

 

[KnightTemplar]

Week 33/Day 101

Trap Bar Deadlifts:

3 X 5 X 80kg

Assisted Pull Ups:

4 X 6 X 42kg

Low Machine Rows:

3 X 12 X 50kg

 

[KnightTemplar]

Stair Climber:

9 Floors @ Level 9

 

[KnightTemplar]

End of Week 33

 

[KnightTemplar]

 

[KnightTemplar]

 

[jx820]

The important part was being strong enough to beat the cancer. With that strength of will, you'll rally back just fine.

Muscle atrophy is a slow but easy fix.