All for one - one for him.

[SamCooke]

Starting back at it finally after a LONG break. Had some family struggles and I have a clear head now and plan to kick some logbook ass!

[SamCooke]

My Routine

Tuesday:

Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
GMs, reverse hypers, SLDLs 2 x 10-20reps
heavy abs 2 x 20
hips 1 x 20-25 reps
Calves (your choice of exercise if you like) 2 x 10

Wednesday:

Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts (or rear delt movement)1-2 x 20reps

Friday:

Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps


If this generic routine looks familiar its Pullinbig's from S*ology. It worked wonders for me when I was lifting before, and Im sticking to what works.

I've also picked up on a few things here and there that I will throw into it like:
DC Extreeme stretching.
Rest/Pause sets (after I get back in shape to handle it)
many many little tricks to improve recovery time like sauna, hot tub on off days, hot/cold showers after each workout etc.. etc..

[SamCooke]

Diet

Well, I have a fairly fast metabolism and I try to get anywhere from 400-500g's of protein a day most from whole foods. My job allows for me to eat about every 2 hours. And boy can I eat. just wait and see, I'll try to include everything I ate in the day in each post (just on my workout days).

Protein/Oats/CEE/Glutamine/Taurine PWO, and after a month or so I'll probably add in the rest of my mono I have left.

EV Olive oil will be what I use to increase my calories slowly. building up to 1-2 tbs a day.

I don't try to make my diet that complicated, other than my morning and post workout shakes. Other than that, I just eat lots of meat and potatoes

[goes4ever]

whats your stat's bro

[SamCooke]

I'm 21y/o 5'9" 170 don't know my b/f%. The most I've ever weighed was 215 and that was off cycle. Been clean for quite a while and I was sitting comfortably at 190 until recent troubles in my life and started dipping/smoking/drinking pretty much everything bad you can do to your body.

[SamCooke]

Ohh yea cycle exprnce: one cylce of 500mg/week for 10-11 weeks. Tornel.

[mpresiv]

Good to see you back in the game. Keep us updated on your progress

[SamCooke]

Hey thanks, is there any way I could get somebody to move this to the
"Training Journals" section. I thought I posted it there.

[SamCooke]

Saturday Jan 7

:sheep:

having to lower my weights and start all over is really depressing, but I'm gonna push through the looks and stares I get, cause I know those 5-10lb increases will add up and in a few months I'll be back to the weights I was using and hopefully injury free.

for now, proper form and recovery are the only things on my mind.

75x3x10 wide grip falt bnch
10x2x12 hammer curls
15X2X10 skull crushers
10x2x10 side laterals
5x2x10 front raises
20x2x10 bent pulls

lol its nice not having a bunch of warm up sets for a change.


----------------------------
*** Diet ***
----------------------------

1.) 40g whey shake, 1 cup oatmeal, 5g taurine, whole milk
2.) breakfast: 4 egg omlett w/sausage yummm.
3.) hamburger steak (3 patties), baked potatoe w/ sour cream, cheese, bacon bits
4.) PWO shake: 60g whey in milk, 1/2 cup oats, 5g taurine, 5g CEE, large glass of Cran-Apple. Loaded Baked potatoe
5.) Huge steak (dont know the size), green beans, corn, potatoes, etc...
6.) I wasn't very hungry, so I had some cottage cheese, and drank about 1/2 gallon of whole milk then went to bed!

[mrhtbd]

Relax the first few weeks, give your tendons a chance to adjust to the stress. It amazes me how many people I've known to really "kick it" when returning to weights only to get major DOMS and quit within a month. Multi-joint exercises are a good way to use lighter weights and stimulate more muscular fibers. Good luck and welcome back!

[liftsiron]

Wow!!!! It's nice to see a young guy with such a good understanding of what he's doing.

[John Benz]

Mrhtbd and Lifts! You guys are replying to an almost 5 year old post!

[liftsiron]

Mrhtbd and Lifts! You guys are replying to an almost 5 year old post!

Ahhhh it's late

[b52]

Mrhtbd and Lifts! You guys are replying to an almost 5 year old post!

[mrhtbd]

I've been in a time capsule