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12-28-2018, 09:30 PM | #16 |
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Join Date: Mar 2013
Posts: 111
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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 |
12-29-2018, 10:03 PM | #17 |
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Join Date: Mar 2013
Posts: 111
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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) |
12-31-2018, 09:26 PM | #18 |
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Join Date: Mar 2013
Posts: 111
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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) |
01-05-2019, 10:54 AM | #19 |
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Join Date: Mar 2013
Posts: 111
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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 |
01-05-2019, 09:52 PM | #20 |
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Major leg strength improvements fast - legs are strong. Keep it up bro!
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01-05-2019, 11:06 PM | #21 |
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Join Date: Mar 2013
Posts: 111
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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.
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01-05-2019, 11:09 PM | #22 |
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Join Date: Mar 2013
Posts: 111
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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... |
01-05-2019, 11:17 PM | #23 |
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Join Date: Mar 2013
Posts: 111
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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. |
01-05-2019, 11:39 PM | #24 |
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Muscle memory trumps all man. You will be right back to where you left off in no time.
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01-06-2019, 06:54 PM | #25 |
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Join Date: Mar 2013
Posts: 111
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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.*** |
01-08-2019, 07:18 PM | #26 |
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Join Date: Mar 2013
Posts: 111
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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. |
01-08-2019, 07:31 PM | #27 |
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Join Date: Feb 2017
Posts: 1,991
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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!
__________________
The older I get the better I used to be. |
01-08-2019, 09:17 PM | #28 |
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Join Date: Mar 2013
Posts: 111
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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! |
01-10-2019, 09:54 PM | #29 |
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Join Date: Mar 2013
Posts: 111
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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. |
01-12-2019, 05:38 PM | #30 |
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Join Date: Mar 2013
Posts: 111
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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 |
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