Fastbird's rise

[Fastbird]

Been lifting seriously for about a month now so I figured I would start this journal as a reference point to look back at a year from now to see where I came from.

I am looking to strengthen up in the legs and upper body for BMX racing. I used to race on the national level in the early 90's. I am 34 now and my oldest son is starting to get into it. Time for me to get back into shape.

Currents stats:

5'6"
210lbs.
20.7% body fat (calipers)

16.5" neck
49" shoulders
44" chest
15.5" biceps
44" waist
25" legs (midpoint between hip and knee)


Training is 5/2 split

Mon - Legs
Tue - Chest
Wed - Back
Thurs - Shoulders
Fri - Arms

Squat 165 (just started)
Bench 185
Deadlift 135 (just started)

Hopefully I can look back at these numbers a year from now and laugh.

[Fastbird]

Wasn't sure the calipers were given a true picture of the %BF...just seemed a little low.

Decided to track progress with the Naval Assesment (neck and waist measurements) and it shows me at 33%.

Weight started to go up last week (213). Seemed odd. Added 20 min cardio to workout at the end, added more lean protein to diet. Weight came back down.

209lbs. this morning

Weights that matter:

Bench 190
Squat 195
Deadlift 200

BSD = 585. Still a lightweight, but improving....

[Fastbird]

weight still 209 but clothes fitting differently.

weights that matter

Bench 205
Squat 225
Deadlift 225

BSD = 655 (starting to improve)

[Fastbird]

Yesterday was legs.

Squat went up to 245.

Today is bench...we'll see.

[PhiSigPhi]

You are jumping weight quickly! Keep it up!

[Fastbird]

thanks!

bench today. 135x8 155x6 175x4 195x2 210x1

also did incline, cable flies and seated flies followed by 20 min cardio.


Adding 20 min cardio to the end of each workout is starting to show results.

[Fastbird]

worked back today....

deadlifts 135x8 185x6 225x4 255x2 (PR)


That puts the weights that matter at:

Bench 210
Squat 245
Dead 255

BSD = 710 getting better every week!

[Fastbird]

Scale this morning said 208.0 I was quite happy with that.

Leg day in the gym....

Was able to squat 225 x 6 as final set. Calculated one rep max for that is 261. We'll have to see next week.

[Fastbird]

206.6 today

Back day in the gym. I felt strong so I went for it

Deadlift: 135x8, 185x6 225x4 275x2 295x1

Man that felt good.