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Back...again!

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~G~
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2015/01/12 23:44:32 (permalink)
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Back...again!

So, new years resolution was to finally get back training properly and have some semblance of a structured diet again. Trained today for the first time since god knows when, also had the gf take some pics for comparison .Think I'll update the pics every month. So, a little about me I guess  
I trained more or less without fail from about 18 to 21ish, from 21 on I started to lose a bit of interest, still trained but only when I could be arsed! Diet started to slack off a bit and before I knew it, I'd jacked in training altogether at 23ish, and was going to the pub about 4 times a week and eating whatever I fancied!!
 
So at probably my best "shape" I weighed 75kg at 1.75m (5 foot 8 and a half but shhhh!) had 15" arms, 42" chest and 30" waist. Deadlift PB was 205kg, Bench 105kg (I know, I know...), and squat 140kg. I did a few PL meets (mostly deadlift only), my best lift I'd probably class as a 190kg deadlift at 67.5kg bodyweight. Immediate goals are to nail a consistant training and diet plan, once I manage to adhere to that, the next step is to get back to my previous best in terms of lifts and physique, from that stage on...we'll see how I do. Current stats are;
 
Weight; 12 stone 5 (78.5kg)
Arms 15"
Waist 34.5" 
Legs 24"
Calves 16"
 
The rest I'll update tomorrow. Got a couple of pics for reference...
 
 
Trained today, looked like this.
 
Deadlifts
60kg x 10
100kg x 5
140kg x 5
160kg x 1
100kg x 10
 
DB Rows
25kg DB's x 10
30kg DB's 2 x 10
 
Hammer Strength Rows
60kg 2 x 10
 
DB Shrugs
35kg DB's x 12
40kg DB's 2 x 12
 
Fin. Light on volume, but in all honesty its the 4th time I've trained in the last 4 years, and my back and hamstrings were cramping like mad! Fairly happy for a first session back. Legs on wednesday.
#1

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    ~G~
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    Re: Back...again! 2015/01/12 23:54:59 (permalink)
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    Utterly disgusted looking at these pics 
     
     

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    #2
    ~G~
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    Re: Back...again! 2015/01/12 23:56:59 (permalink)
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    #3
    ~G~
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    Re: Back...again! 2015/01/13 00:14:49 (permalink)
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    Oh yeah, rough diet info for today; total cals approx ~1900, protein ~120g
    Too light on protein and a little carb heavy...BUT its a big improvement on the ****e I've been eating for the last 3 or 4 years, it was all clean enough, just need to tweak the ratios a little and keep it at that for a month...see how we go.
     
    #4
    fairhouse
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    Re: Back...again! 2015/01/13 00:15:30 (permalink)
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    Have you considered trying a different style of training this time round? The gym scene in Glasgow has changed a lot in the last 4 years; about 5 times as many gyms for one. 
    #5
    ~G~
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    Re: Back...again! 2015/01/13 00:45:12 (permalink)
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    To be honest mate, I dont have a structured training regime sorted yet. Thats something for me to do today, I was just glad to train again tbh! Im pretty out of otuch with what routines are considered decent etc. now.
    #6
    The_Lone_Wolf
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    Re: Back...again! 2015/01/13 09:46:09 (permalink)
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    Welcome back, good luck with your goals chap.

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    IconWldn
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    Re: Back...again! 2015/01/13 20:48:08 (permalink)
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    I'm in for this mate.

    Time to pick up from your peak times!
    #8
    ~G~
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    Re: Back...again! 2015/01/14 21:19:10 (permalink)
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    Cheers Mr Wolf & Icon!! PS Wolf, may sound odd but you don't know a fellow named Pete do you...?
     
    So, trained Chest & Bi's today. Now, it would be a gross understatement to say that my bench pressing was ever great, but man today was depressing!! I know its only my second session back in ages but I seem to have zero staying power atm, everything feels fine for the first set and a bit then I tire instantly...pathetic but anyway here it is.
     
    Flat BB Bench
    20kg Bar x 15
    60kg 2 x 10 (HARD!!)
     
    Flat DB Bench
    25kg DB's 2 x 10
     
    Hammer Strength Press
    2 x 12 @ 40kg
     
    Standing DB Curls
    1 x 10 @ 12kg
    2 x 10 @ 15kg
     
    Standing EZ Bar Curls
    1 x 10 @ 20kg + Bar
    1 x 8 @ 20kg + Bar
     
    Cable Curls 
    1 x 10 @15kg
    3 x 10 @ 20kg
     
    Bodyweight Dips
    3 reps then I folded like a cheap suit.

    Fin.
    I could sit here and make excuses like I was "tired from work" or I didn't have a proper pre w/o meal etc. etc. truth is, I've just became hideously weak on any pressing exercises. Legs and shoulders on Friday but I'm not looking forward to it at all, especially as my back and hamstrings are still louting from Monday. I think I may focus my training around volume, eat to a calorie and protein excess in order to try to put some sort of muscle back on, then see where my strength is at in 3 months...thoughts?
    #9
    IconWldn
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    Re: Back...again! 2015/01/14 21:33:21 (permalink)
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    Losing a bit of strength just means if you stick it out and put the work in, it will return. Don't worry about that side of it mate. IT SHALL RETURN!!!
    #10
    ~G~
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    Re: Back...again! 2015/01/14 23:44:06 (permalink)
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    You're right mate, its just a matter of time. As Ive said, Im just happy to be training again and knowing that I'm back on the right track!
    #11
    The_Lone_Wolf
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    Re: Back...again! 2015/01/15 09:21:55 (permalink)
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    Well there is a chap who trains at my gym and sometimes with me called Pete... He is a strong chap! Surname begins with J.

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    #12
    ~G~
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    Re: Back...again! 2015/01/20 21:49:35 (permalink)
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    Hmm, think Ive crossed my wires wolfy! Right this update shall be brief as Im fooked.
     
    Trained legs/shoulders last friday which went a little like this
    Olympic Squats
    Bar x 12
    60kg x 8
    70kg x 5
    80kg x 5 (Feel like I could have done 85\90 for 5...shall up the weight this week)
     
    Calf raises
    60kg x 3 x 20
     
    SLDL
    2 x 15 @ 60kg
     
    Seated OHP
    15kg DB's 1 x 10
     
    Standing BB OHP
    1 x 10 @ bar
    2 x 8 @ 40kg 
     
    Seated hammer strength press
    2 x 10 @ 40kg
     
     
     
    Trained Back today
     
    Deadlift
    60kg x 10
    100kg x 5
    145kg x 5
    100kg x 12
     
    DB Row
    20kg x 12
    30kg 3 x 10
     
    BB Shrugs
    60kg 1 x 15

    DB Shrugs
    30kg 3 x 12
     
     
    Bit of an arse of a weekend, onwards and upwards though.
    #13
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