Marine Journey

[M-C]

Today felt good, was able to increase weight on every lift. Went to failure on last set.

Down 5lbs in weight. 218lbs today, even with all the holiday eating.

Chest & Triceps
Hammer strength incline: 45x10, 90x8, 115x8 assisted last 1. (Failure)
Cable crossover Down: 35x10, 50x4 (failure)
Machine Dips 140x10, 180x8 assist on last 2 (Failure)
Dips body weight: 3 (failure)
Cable push downs. 55x8, 70x12 assist on last 2 (failure)

Time lapse: 24 mins

[M-C]

Legs: Felt good to put more weight, still trying to find where I can go to weight wise with legs. Next leg session I will be adding squats.

Leg Press: 180x10, 360x10, 495x10
Hack Squats: 180x10, 370x 10
Leg Extensions: 90x8, 110x10
Straight Leg Dead: 135x10, 185x 10
Prone Leg Curl: 80x10, 110x 8
Calf raises (Leg Press) 230x10, 250x 10, 320x10

Time: 40 minutes (girl and guy were also doing legs but talking, giggling and wasting time while I was waiting for equipment)

[M-C]

Getting stronger. Am a fraction of the strength in my back, was not able to do any pull-ups, so I did negatives. Also need to work on my grip strength had to use wraps for shrugs.

Back and Biceps

Hammer pull downs: 45x10, 90x10
Body weight negative pull-ups: 3
Seated Rows each side: 90x9, 100x10 (assist 2)
Rear delt: 40x10, 45x8
Hammer curls: 40x8, 40x6
Machine ISO Bicep: 60x8, 80x 6(+1 negative)
Shrugs: 135x10, 225x10, 285x8
Lateral Raises: 75x10, 90x8 (assist 1)

[M-C]

Legs Press: 180x10, 360x10, 540x10
Hack Squats: 270x10 360x10
Leg Extensions: 150x10, 180x10,
Walking lunges. 40x 16 steps, 60x16 steps
Prone legs curls: 50x10, 80x10, 110x8
Calf raises(leg Press) 230x12, 270x12, 310x10, 330x10
Glutei Kickback: 50x10, 70x8

[Dawgpound_Hank]

Major leg strength improvements fast - legs are strong. Keep it up bro!

[M-C]

Major leg strength improvements fast - legs are strong. Keep it up bro!

Thanks, I’m feeling the leg workout today though. The person I was training with didn’t want to do glute kickbacks because they are “a girls machine” but let me tell you, I feel it in my glutes.

[M-C]

For got to post this one, it’s from Wednesday.

Chest and triceps

Hammer incline: 45x10, 90x10, 115x6
Seated cable (chest) 25x8, 30x8
Dips (body weight) 7(failure), 4 (failure) 3(failure)
Push down: 55x12, 80x6 (failure)
Two handed rope: 40x7 (failure), 30x7 (failure)

I coach a HS basketball team and went to practice after. Went to shoot a 3 and completely air balled it by 5 feet...

[M-C]

With my dieting, I have been eating more protein but haven’t focused on diet yet. Maybe in a couple weeks I will be ready to start focusing on that. My appetite has gone up and I am eating more. But not consuming anywhere near what I was when bodybuilding.

Supplement wise I started to take BCAA after training. But like with the diet, I am not focusing on supplements right now. That will come after I start to focus in my diet.

Overall: I feel great to be back in the gym. I am pleased so far with the strength gains. Since the New Years, the gym has been a bit busy. I can not complain about that though because I am just getting back into things also. I just didn’t wait till New Years to do it.

[Dawgpound_Hank]

Muscle memory trumps all man. You will be right back to where you left off in no time.

[M-C]

Back, Biceps, shoulders

Hammer Lat Pulldown: 45x8, 90x10, 115x6 (failure) this is weight each side.
Rows (barbell): 135x10, 185x7(bad form) 135x10
Rear delt: 35x10, 45x10
Hammer Curls: 45x10, 50x6
ISO bicep curl: 80x8, 85x6 (+1neg)
Preacher curl: 50x10 (slow count)
Shrugs:135x8, 225x10, 315x6


I had bad form on the barbell rows, 1st time doing this since being back at it. When I noticed I stopped and dropped the weight.
***Moved lateral raises to chest/triceps day.***

[M-C]

Chest & triceps

Hammer incline:45x12, 90x8 115x7 (failure)
Cable Flys: 30x10,
Peck deck:55x8, 70x8, 85x10
Machine Dips: 170x10 body weight 5,5 (failure)
Push downs: 65x7, 80x7 (failure)
Rope: 35x7 (failure) 30x6 (+2neg)
Machine Lateral delt raises: 75x10, 80x8, 90x8(+1asst)

Stepped on the scale today, weighed 224. I am going back up in weight but find my gut is getting smaller. With the gains in strength I am also building muscle so I am good with going up in weight as long as my gut is getting smaller.

[Dakota]

Good on you brother for having the balls to post up your starting pix!

You have a good group of supportive brothers here. I for one have traveled the road you are on. During my never ending divorce I was a drinking like a fish and completely gave up on proper diet.

I was 5'8" 215 and God only knows how high my BF was. This from being over 220 with around 10% BF in my late 30s. It can be done brother. I am older than you and I am is respectable shape again. Currently just under 190 mid cycle after cutting to 178. I would venture a guess at BF around 12-13% and holding some water weight due to the gear. Just today a stranger walked up to me in the gym obviously noticing I was a "older dude" and told me I looked great. Maybe he was gay but at least I look good to a gay dude...

Keep it up and keep yourself motivated by posting your progress brother. We love to see it!

Good liftin!

[M-C]

Thanks Dakota! I figured just post starting pic. I have a few bets with people that I can get back into decent shape by summer time. Luckily for me in the past I have cut body fat relatively easy. Not going for the body building size this time. But I will probably change my mind when I start looking better.

Dakota, remember a complement is a complement no matter who it is from!

[M-C]

Trained Legs today. Did squats for the first time in almost 4 years. I did not feed comfortable with my form which is why I didn’t go above 135lbs. So I was tweaking form while doing my sets. Just don’t want to get hurt. So for my other lifts I added extra sets than usual or did drop sets. Basically I played around with it and made it a fun and exhausting leg day.

Squat: 135x12, 135x10, 135x10
Hack squat: 90x12, 180x10, 270x10, 360x10
Leg Extensions:150x10, 180x10 / drop set 180x8 130x4)
Straight leg dead’s: 135x10, 185x8
Prone leg curl: 50x10 (2legs) 40x8 (1leg) x8 (2legs), 50x6 (1leg) x 6(2leg)
Calf raises: 230x12, 310x12, 330x10, 330x10
Glute Kickbacks: 50x10, 70x10

Stepped on the scale on my way out, came in at 214 which is 11lbs down from when I started.

[M-C]

Well my weight is jumping all over the place right now. Back up to 224. I’m not going to weigh myself for a couple weeks now. I am not worried about weight just want to look better, feel better and be stronger. Plus I am sure pigging our yesterday didn’t help much.

Today’s workout was Back & Biceps. Changed it up a little today.

Back and Biceps

Barbell rows: 135x10, 185x8, 205x10
Hammer lat pulldown: 45x12, 90x10, 115x8 (sloppy)
Cable rows (wide) 70x10, 85x12
Read delt: 40x10, 45x10
Hammer Curls: 40x8, 45x10
Preacher culs: 80x7, 65x 8(+2 assist)
ISO bicep curl: 85x8(+1 assist)
Shrugs: 135x12, 225x10, 315x8, 225x10