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07-10-2009, 12:00 PM
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Road to Redemption
I might as well jot this down for reference, reflection and/or critique. Haven’t touched a weight in three years. But I made up for my lack of physical activity by eating as unhealthy as possible….wait..what? If the body is a temple I turned mine into Baalbek.
I want my strength back. Monday I will add cardio into my workouts, chances are it will be for 15min until I can build it up to a decent rate. I think my biggest hurdle will be my diet. Between two jobs, two 3yr old boys, and a wife that gets butt hurt if I don’t eat her home cooking (awesome flavor horrible content) it’s an uphill battle. Friday 10 July 2009 Chest: Flat Bench: 135x10 155x8 165x3 170x1x3 155x5 Incline Dumbbells: 35x10 35x8 40x6 (failure) Decline Press: 135x10 135x8 135x8 Cable Cross: 35x10 35x10 35x10 Triceps: Tricep Press: 50x10 57.5x8 57.5x8 Seated Dip Machine: 70x10 90x10 90x10 French Press: 55x8 55x8 55x6 Abs: Weighted trunk twists: 90x25xper side x 3 Weighted crunchs: 70x25x3 Diet: Multi, 60g protein shake, turkey sandwich so far (it’s just past lunch here. Didn’t pack my chow for the day was running behind and I think I’d rather go a bit hungry than look to the vending machine). Weight: 262 fully clothed (business casual) I keep forgetting that I can’t just jump into big workouts and I have to tackle workouts that are going to be conducive to growth without over doing it and hurting myself. The pacing is going to be a frustration factor no question. 
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07-13-2009, 07:00 AM
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Like a dumb ass I woke up late so I scrambled to hit the gym this morning. Got there and realized I'd forgotten all kinds of stuff (no undershirt for work after, no log book, etc) Going to try and do this one from memory.
Monday 13 July 2009 Shoulders and traps: Lots of dumbell work today. Dumbell Front Raises: 8x25 6x30 6x30 Dumbell Lateral Raises: 8x20 6x25 6x25 Seated Dumbell Lateral Raises: 8x20 6x20 6x20 Dumbell Shrugs: 8x85 6x90 6x100 Barbell Shrugs: 8x225 6x225 6x225 Behind the Back Barbell Shrugs: 8x245 6x245 6x245 Abs: Abs: Weighted trunk twists: 90x25xper side x 3 Weighted crunchs: 70x25x3 Diet: Multi, whole grain bagel w/ 1tbls peanut butter, 60g protein shake(post workout), .... rest of the day should be a turkey sandwich around 9, lunch at 12 (I think I've got a lunch meeting which always sucks), granola and yogurt at 3, dinner around 6 no idea what the wife is cookin.
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07-14-2009, 06:58 AM
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Tues 14 July 2009
Tons of sleep last night, woke up feeling good. Back: T-Bar: 10x165 6x225 6x225 Lat pull down: 10x100 8x125 8x125 Dead Lifts: 10x185 6x205 6x206 Biceps: (If you really want to count this...) Seated isolation curls: 8x25 8x30 6x30 Preacher Curls with EZ curl bar: First rep on the negative my left shoulder said screw you you're done for the day. So I listened and stopped. Cardio: 15min on the eliptical, still ended up with a numb foot where I had surgery but at least I made it, man I'm out of shape. Diet: Diet should be good today I got everything packed I need. Had a whole grain bagel at 4:30AM, multi vitamin, 60g protein shake post workout, lunch bucket is full of chow to snack on throughout the day so hopefully I'm on the right track. Last edited by Anticor; 07-15-2009 at 08:53 AM.
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07-17-2009, 07:22 AM
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Had a good leg workout yesterday, man I can't squat for crap right now. Making sure I do real squats and keep my form solid I'm dropping the weight way down (165 for 6 is about all I can do). Could be because they aren't the first thing in my workout though.. Got some great soreness in my legs today.
Today did traps/shoulders. Solid workout gonna be sore in the morning. I need to start recording my numbers. I'm working on project here at work that's number crunch heavy and as I try to remember what I did this morning I keep getting financial statement numbers from a client in my head so I'm not even going to try to write the workout down. Diet is getting cleaner, not great but better. I can control what I eat during the day so I'm pounding tons of water, snacking on healthy options throughout the day. Dinner can still be rough since the wife wants what the wife wants but if that's the worse that happens it's still home cooked and I can deal.
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07-20-2009, 10:33 AM
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Monday 20 July 2009
Chest and Triceps. Had to cut the workout early because of court ( I always push for the PM sessions but I'm not always lucky). Bench, Decline, Incline dumbells, tricep press, close grip bench, out the door.
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07-21-2009, 07:15 AM
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Tuesday 21 July 2009
Wife made plans that involved me shuffling the kids to and from the sitters today so no AM workout. I'm going to have to sneak out after the kids go to bed tonight, my only fear is I won't recover for tomorrows workout. I'm debating just doing some cardio to at least stay on the positive.
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07-23-2009, 11:07 AM
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Thursday 23 July 2009
Didn't get to do anything yesterday and today was a short workout thanks to some early morning client meetings. Did shoulders and traps today. Left shoulder is still hurting on certain ranges of motion, feels great when I do any above the head movement, kills me when I do a infront of the body/away from the chest momvent (bench, front raises). Not sure what's going on there so I'm taking it light and giving it a chance to heal up.
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07-23-2009, 11:09 AM
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Quote:
Thats a start
__________________
5-10 208lbs 10%bf Bench-365 Deadlift-525 Squat-425 Total=1315
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07-28-2009, 06:57 AM
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Quote:
Not a why as in "I know what I'm doing blah blah blah". More of a why as in "What should I be doing instead, what's the justification, etc?" The Marine in me says instant willing obedience to orders, the civilian in me says why.
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07-28-2009, 06:59 AM
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Took a 5 days of not touching anything that had a range of motion that aggrivated my left shoulder. It feels great again. Did some bicep and back work today, not super heavy but still got a good pump. I think this week is going to suck for me as far as my gym time goes, clients, court, wife and kids, etc.
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07-28-2009, 07:25 AM
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Quote:
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07-28-2009, 08:09 AM
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Quote:
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07-28-2009, 08:51 AM
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Quote:
__________________
5-10 208lbs 10%bf Bench-365 Deadlift-525 Squat-425 Total=1315
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08-04-2009, 07:01 AM
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Moving to 3 a week sessions. Didn't get to go yesterday due to work and family so this week I'm going to do a Tues, Wed, Friday, not optimal but the more I don't go the more slip into oh I'll go tomorrow mode.
Today I did chest/tris included dumbells this time. I woke up an hour late so I had to fly through the work out. Normally I'm at the gym by 0520, lifting by 0530. This morning I woke up at 0511 (apparently setting the alarm for 4pm doesn't work for a morning wake up call who knew?!). Bench: 135x8 warm up 155x8 185x8 Shouldn't have counted the warm up as a set for this exercise but I was in a hurry so I fudged it here. Incline DBs: 50x8 60x8 (last two were sloppy so I dropped back down to 50s for the next set to ensure it was clean) 50x8 Decline: 155x10 185x8 185x6 Butterflies (should have done this with DBs I'm thinkin but I used the machine...): 135x8 145x8 150x8 Skullcrusher/french press: 45x8 65x8 65x8 Kick backs (not sure if that's what they're called; Knee on a bench, elbow tucked to the side, upper arm parallel with the floor, bring DB up to parrallel): 20x10 25x8 25x8 I feel like I'm all over the place on what weight to use, since it's been 3 years I don't know where I'm supposed to be so I guess, and make adjustments. Sometimes I'll do an exersize and after the first set I'm like man too light or holy crap I'm a muffin take some iron off! Hopefully as I get back into it and I record my progress I'll waste less time/energy and be where I'm supposed to be right off the rack. Diet was horrid this weekend, between the boys having their birthday and it being our anniversary I ate out and in quantity. Went to Fogo De Chao and ate my body weight in beef, pork, lamb and chicken. Today should be better, started the day with my multi and my pre workout, post workout shake, I've got a decent lunch packed that should sustain me through dinner (yougurts, fruits, greens, etc) dinner will be tough I'm pulling a double shift and didn't plan accordingly. Right now I'm not trying to dial my diet in real tight I'm just trying to move it in the right direction.
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08-04-2009, 07:52 AM
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Looks like a decent split, especially if you are just trying to move back into working out; however, I think dumbbell kick backs are a waste of time. I'd actually do CGBP instead of skull crushers and tricep press downs instead of kickbacks. At the very least, change out those kick backs!
__________________
If you really want something you'll find a way to get it, if not you'll find an excuse Last edited by PhiSigPhi; 08-04-2009 at 11:04 AM.
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08-04-2009, 10:11 AM
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I have to ask: why are you resting so little?
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08-04-2009, 10:52 AM
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Kickbacks was just trying something different if they're a waste they are gone easy enough.
Resting so little? I'm moving to a Mon/Wed/Fri to give myself rest because I was doing a 5 day split because I didn't know any better. This week will be slightly off of that because of scheduling but I'm going to give myself a day between lifts. edit: I should use the word because more in the above post....derka Last edited by Anticor; 08-05-2009 at 07:11 AM. Reason: English r goodly
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08-05-2009, 07:10 AM
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05 August 2009
Did legs today, felt awesome! Squats: 135x10 185x8 225x6 225x6 (Really should have stayed lower than 225, had to sacrifice some form/range of motion at this weight for the last few reps.) Isolated leg press: Not sure what the bar weighs on this thing.... 3 plates per leg x 8 4 plates per leg x 8 4 plates per leg x 6 Seated calf raises: Again no idea on the bar/machine weight 2 plates per side x 10 (way too light) 3 plates per side x 8 3 plates and a quarter per side x 8 Leg extensions / hams: 135 x 8 145 x 8 155 x 8 Abs and then out the door. Diet should be interesting today. I've got a 9 hour training session with a client so I won't be able to do my normal grazing. Did my multi, pre workout, and post workout. Banana a few minutes ago. I just know my gut is going to be growling by chow time.
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