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Extreme building (with pics)

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Neville Bartos
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2005/08/03 21:41:43 (permalink)
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Extreme building (with pics)

Hi,

I have been advised by someone to start a journal here, for support and advice. So here goes.
I havn't trained in almost 4 months due to injury. I have lost over 20lb and weigh in at 162lb at 5'8''!!!

I used to weigh 184lb. I performed the following yesterday, just to get me back into training. Knighty (my mentor) has suggested I do the routine every other day for a few weeks at light weights. Been doing 2 x 12...

Deadlift; 40kg
Bench; 40kg
Military press; 30kg
Bicep Curl; 20kg
close grip bench; 30kg
pullups; 10, 10
abwork

It is depressing acknowledging the strength and gains that I have lost, but I hope these will return with avengeance.
post edited by Neville Bartos - 2005/08/03 22:22:37
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    Neville Bartos
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    RE: Nev's big build project 2005/08/03 21:55:20 (permalink)
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    The base (162lb);



    And the aim, is to fill this t-shirt. When I was 182lb it was a tight fit!
    As you can see, at 162lb it is a bit baggy.



    I hope you can help me achieve my goals and I look forward to your suggestions. I have some creatin ees I am going to start taking as well as some whey and extreme protein slow release.
    post edited by Neville Bartos - 2005/08/03 21:58:07
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    Rob1985
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    RE: Nev's big build project 2005/08/03 23:51:54 (permalink)
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    Excellent base mate - you should make rapid gains thanks to muscle memory.
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    Neville Bartos
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    RE: Nev's big build project 2005/08/04 00:09:49 (permalink)
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    cool, thanks Rob. What routine would you suggest I go onto after my initial injury return breaking in period?

    I did Franky Ny 5x5 before and changed it to a 4x6 after 3 months or so. Have never really used anything else...

    oh, one area I really struggle with is my chest. I really need to bring this up.

    ORIGINAL: Rob1985

    Excellent base mate - you should make rapid gains thanks to muscle memory.

    post edited by Neville Bartos - 2005/08/04 00:11:30
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    Knighty
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    RE: Nev's big build project 2005/08/04 08:30:27 (permalink)
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    Hi mate, good luck with this

    keep the weights light for a couple weeks, increasing in small increments...there's no rush, just build up a base of conditioning first.

    Remember to alternate your movements each session, e.g. Rows for pull ups, DB Bench for Flat bench, etc.


    #5
    Rob1985
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    RE: Nev's big build project 2005/08/04 14:22:34 (permalink)
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    Yep as Knighty says.. a few weeks of high reps (12 should do) with easy weights and then gradually get back into it.. lowering the reps and increasing the weights.

    If you gained 20lbs using your previous regime then I would simply suggest doing it again
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