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Hot!Fresh start, Lean bulk, Fat chance....

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Saul
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2019/01/12 08:19:27 (permalink)
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Fresh start, Lean bulk, Fat chance....

Hi,
I have decided to get fitter and achieve the body I have wanted for years. 
Previously I have had weights sat in a separate garage and had young kids which were mental and a struggle to workout around. Now they are more grown up and I have a spare room in the new house to place my rack and weights.
So later today I am fetching my dilapidated bench and rack, giving it a clean and repair and having it within the house.
I am a 37 year old office worker that is 6'5" and not in terrible shape. I have the usual high body fat % soft look.
I will take photos of before shots but will wait a week or so until my confidence is up to post them.
The aim is to eat lean, no protein shakes or bulking up, keep up my yoga! and work out with a goal of a drastic change within 4 months.
I am going to start with Frankys 5x5 routine and I will post weights etc later.
 
See you shortly.
post edited by Saul - 2019/02/06 21:13:43
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    Saul
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    Re: Fresh start 2019/01/13 09:39:31 (permalink)
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    Not going as hoped even this early :-(
    Long story - short, I went and collected my bench and rack and found that they had been moved outside and the rack was frost damaged and a mess and the bench had lost its padding and was even worse looking.
    None of it is usable so will have to be scrapped. Annoying as it is a Powertec setup and a replacement of similar quality is out of my price range.
    Weights and bars are all ok but need cleaning but it leaves me with less options and looks like it will all be free weights for now unless I can get a decent enough setup for cheap for now. Mirafit?
    I am thinking of this as it looks sturdy and I doubt I will get above 100kG with squats. previous max was around 120kg when I was bulking years ago. https://www.amazon.co.uk/Mirafit-Commercial-Weight-Bench-Squat/dp/B01J5SXZRW/ref=pd_ybh_a_1?_encoding=UTF8&psc=1&refRID=D59QV0HYNVTCZGDQ46M4
    Height of racks is always an issue due to my height, apart from that it has everything my Powertec has /had.
    #2
    Saul
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    Re: Fresh start 2019/01/15 20:58:38 (permalink)
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    Excuse any ramblings, first workout update is below...
    Just a couple of notes:
    My aim is to achieve a body shape and definition that I am happy with by my 40th birthday.
    Ideally I would love to achieve any look that Jason Momoa has had from Game of thrones to the present, purely due to the similarity in height and body type to myself.
    I aim to remain natural and to see how far I can get before I plateau. In the early 2000's when I first lifted weights seriously I grew very big very fast so I am hoping genetics will play a big part in things!
    I have a power rack and bench on order which is due to be delivered tomorrow so I have arranged to have my first workout tonight, tomorrow will be assembling the kit, Thursday - chest day, Saturday - leg day.
     
    I am expecting my wife to also start lifting on the days when I don't so there may be some progress reports abour her?!
    Back day:
    Deadlift - 65kG 1 x 5 reps then 75kG 4 x 5 reps
    Barbell row - 31 kG 5 x 5 reps
    Barbell Curl - 22kG 4 x 5 reps then 1 x 6 reps
    All in close succession. deadlift could be increased by 10kG approx. I would guess. I will increase the others by 2 kG next time.
    I will also add in dumbbell curls on back day as this worked well from years ago.
     
    Any suggestions as to when I should fit in any ab exercises (eg. crunches)?
    plan is :
    Tues - Back day
    Deadlift
    Barbell Row
    Barbell Curl
     
    Thurs - Chest
    Bench Press
    Shoulder press
    Close grip bench press (mixed up with pull ups)
     
    Sat - Leg day
    Squats
    Straight leg deadlifts
     
    #3
    Brett
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    Re: Fresh start 2019/01/16 08:44:48 (permalink)
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    Hi mate and welcome!
     
    You are an inch taller than me but you make it sound like you have a solid frame where I am your classic beanpole lol.
     
    Hopefully you've been gifted with a mesomorph build at that height.... if so a mamoa lookalike is well and truly possible with decent genetics!
     
    And you are on a winner with frankies routine. Used it plenty years back. Just ensure good form and use no bounce or inertia when lifting.
     
    I also wouldn't bother with ab training... your core will get smashed with all the squatting and deadlifting in there.

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    H0M3R_j4y
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    Re: Fresh start 2019/01/16 11:51:56 (permalink)
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    Welcome to the journals mate. Keep logging and you should get some good help on here.
     
    Sounds like you've got a good base to work from, and some decent enough kit to get you going. 5x5 is a perfect approach as well.
     
    I also wouldn't bother with abs tbh unless you want to actually strengthen your core. Getting visible abs is down to having low bodyfat, which is diet. If you feel like you need to do them just fit them in wherever you feel. Weighted, low-rep ones would be better than high-rep BW ones though.

     
    1RM's @ BW 90kg:
    Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 77.5kg
     
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    #5
    Saul
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    Re: Fresh start 2019/01/17 06:59:24 (permalink)
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    Brett
    Hi mate and welcome!
     
    You are an inch taller than me but you make it sound like you have a solid frame where I am your classic beanpole lol.
     
    Hopefully you've been gifted with a mesomorph build at that height.... if so a mamoa lookalike is well and truly possible with decent genetics!
     
    And you are on a winner with frankies routine. Used it plenty years back. Just ensure good form and use no bounce or inertia when lifting.
     
    I also wouldn't bother with ab training... your core will get smashed with all the squatting and deadlifting in there.


    H0M3R_j4y
    Welcome to the journals mate. Keep logging and you should get some good help on here.
     
    Sounds like you've got a good base to work from, and some decent enough kit to get you going. 5x5 is a perfect approach as well.
     
    I also wouldn't bother with abs tbh unless you want to actually strengthen your core. Getting visible abs is down to having low bodyfat, which is diet. If you feel like you need to do them just fit them in wherever you feel. Weighted, low-rep ones would be better than high-rep BW ones though.





    Thanks for the welcome and the advice about the abs, I will take that on board!
    Until my late teens I was skinny / underweight and I would have been fine with it except for others taking the piss. Times have changed, my character developed and I changed to deal with all that kind of stuff.
    Into my early twenties I was probably an average build at best but I was very strong compared to everyone else I worked with.
    Mid twenties I started lifting and bulking. made some rapid progress and packed on muscle, arms were up around 18" but I packed on a lot of fat, was then struck down with the flu and fell out of the routine.
    Bench was in a separate garage and we had 2 young boys that were difficult and finding time to get away was hard. Now I have space in the house and the boys are well behaved, the youngest boy that we have had since goes to bed with no issues so I can fit the training into my daily life routine with no issues.
     
    The bench and Power rack I ordered has arrived and been bolted together, just needs to be tightened up. Looks great for the money tbh (Previous was a really good quality Powertec) so I am happy. the power rack is a half rack and it is still huge. Only issue so far is the pull up bar is not far off the ceiling, but I can move it further down or rig something up elsehwhere.
     
    Chest etc later, arms are a little sore but nothing like I expected. just need to go easy with the BPs as previous attempts to lift too much after a long break have resulted with swollen chest muscles. I have been doing push ups (100 a day challenge) for quite a while now, best previous was 10 and I can get up to around 30 - 40 in succession now, so hopefully this will help.Then every day inbetween I will be doing yoga to aid with my flexibility.
    #6
    Saul
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    Re: Fresh start 2019/01/17 21:53:15 (permalink)
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    Chest day...
    Kept things relatively light to avoid any bad soreness from getting back into it.
    Bench press 1 set of 5 x 23kg, 4 sets of 5 x 31kg and 1 set of 10 x 36kg
    Shoulder press 19kg 4 x 5 & 1 x 6
    Close grip bench press 5 x 5

    Not including bar weight which is a 7" bar, seem to remember it being around 7kg?!?

    Bench press was always my weakest exercise so I will be trying to hit this hard.

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    RAD#1
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    Re: Fresh start 2019/01/18 02:09:51 (permalink)
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    Welcome mate like above I wouldn't concentrate on abs to much and get the compounds etc in place first.
     
    1st thing is never apologise for ramblings read our journals you will see how training soon takes a backseat LOL 

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    #8
    Saul
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    Re: Fresh start 2019/01/19 09:02:52 (permalink)
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    RAD#1

    Welcome mate like above I wouldn't concentrate on abs to much and get the compounds etc in place first.

     

    1st thing is never apologise for ramblings read our journals you will see how training soon takes a backseat LOL 

    Appreciate the advise on abs. After doing my first week I can understand it now!
    Legs...
    Squats 1x5 @ 19kg as it was on the bar and setting correct heights etc
    5x5 @ 50kg
    Straight leg deadlifts 5x5 @ 25kg
    Legs creaked throughout the whole of the squat movements. Could lift heavier but don't want to ruin my legs with the week ahead.

    I have been reading up on different physical issues (at times my skin can get really greasy and shines with it) and this is linked to sugar, refined carbs and dairy. So I am going to cut back on these / cut them out and then reintroduce them. Hopefully dairy is OK otherwise protein shakes down the line will become an issue.

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    Saul
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    Re: Fresh start 2019/01/20 17:02:11 (permalink)
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    Couple of things I want to incorporate into my routine but some I am unsure where to fit in:
    Planks (just bodyweight) - I would assume I would do on chest day after bench press etc?
    Bar hangs (again bodyweight) - Is this Pull, so would be on deadlift day?
     
    Would love to get good at pull ups and dips and start doing these as an alternative.
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    H0M3R_j4y
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    Re: Fresh start 2019/01/22 11:10:41 (permalink)
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    Bar hangs I wouldn't class as push or pull as it is only an accessory exercise, however they are good for decompressing the spine so ideal after squats or deadlifts.

     
    1RM's @ BW 90kg:
    Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 77.5kg
     
    Instagram - h0m3r_j4y
    #11
    Saul
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    Re: Fresh start 2019/01/22 11:23:09 (permalink)
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    H0M3R_j4y
    Bar hangs I wouldn't class as push or pull as it is only an accessory exercise, however they are good for decompressing the spine so ideal after squats or deadlifts.


    That is what I was hoping they would contribute towards. so glad you have clarified that.
     
    Will post my lifts later from yesterday and also my wife's who is going to lift on alternate days to me. Will definately be asking for advise on her routine.
    I did my pull exercises in the morning as I usually get up around 5.30 and can leave for work anytime before 7.15. I remember reading in Arnolds book that he preferred to workout in the morning when he is rested and fresh but this is the second time I have tried it and it just doesnt work for me motivation wise or energy wise.
    I will have to study this forum more as I struggled to complete the last 2 sets of Bicep curls, think it ended with 3 reps before failure and then 1. will know more after a couple more sessions.
     
    I am currently not having any protein shakes etc but after getting comfortable with the routine and weights in a few weeks I may move to have protein shakes and possibly creatine to assist.
    #12
    Saul
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    Re: Fresh start 2019/01/23 20:47:13 (permalink)
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    Figures in brackets are the weights including the bar - approx. 7kg
    Monday:
    Deadlift 80kg (87) 5x5
    Barbell Row 32kg (39) 5x5
    Barbell Curl 24kg (31) 3x5 1x3 1x2
     
    Wednesday:
    Bench press 39kg (46) 5x5
    Shoulder press 21kg (28) 4x5 1x6
    Close grip bench press 21kg (28) 4x5 2x10
     
    Was happy with energy, lifts and form tonight. bench press and shoulder press can have 2kg added, close grip bench press I can push further. Looking forward to Friday :-)
    Also have Vitamin d3 to take daily with my multivitamins, will see if it does anything.
     
    My wife has also started lifting and any advise is appreciated. Same lifts but she is doing 4 sets of 8 reps. she isn't looking to increase in size but to get fitter and more defined.
    My wife's lifts:
    Monday:
    Deadlift 19kg (26) 4x8
    Barbell row 4kg (11) 4x8
    Barbell curl 4kg (11) 4x8
     
    Wednesday:
    Bench press 8kg (15) 4x8
    Shoulder press just bar (7) 4x8
    Close grip bench press just bar (7) 4x8
     
    She couldn't believe how much she could feel her legs after the deadlifts, even today! she cant waits for Friday to do squats :-)
    #13
    Brett
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    Re: Fresh start 2019/01/24 03:57:57 (permalink)
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    Good stuff. Tell the missus she wont get massive overnight... it takes a long time lol.
     
    She will notice a difference in a few months though as she 'tones up'. Muscle burns fat faster too so she will be getting more defined as well, provided diet is good.
     
    And good work mate. If you tired too quickly on the curls I would drop a few kgs though. You are only training one muscle (isolation) with them so will fatigue quicker, as opposed to a row which uses multiple muscles (compound).

    Brett's Journal Part VII  - The Farce Awakens
    Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
    #14
    H0M3R_j4y
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    Re: Fresh start 2019/01/24 12:39:36 (permalink)
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    Just be happy that the Mrs has even started, mine keeps saying she'll get back on her kettlebell, but does it for one day and then happens to be 'too busy' to carry it on any further. 3 months later the same thing happens.
     
    Your Mrs doing the same plan as you is a great approach, let her do some higher rep work for now to get used to the routine and correct form. Then I would make her stick to no more than 5 reps, just building strength. She will get good definition then with less risk of looking too big, not that that will happen anyway. Like Brett says, it takes a lot of training and a long time to look too big!

     
    1RM's @ BW 90kg:
    Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 77.5kg
     
    Instagram - h0m3r_j4y
    #15
    Saul
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    Re: Fresh start 2019/01/25 09:48:36 (permalink)
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    Brett
    Good stuff. Tell the missus she wont get massive overnight... it takes a long time lol.
     
    She will notice a difference in a few months though as she 'tones up'. Muscle burns fat faster too so she will be getting more defined as well, provided diet is good.
     
    And good work mate. If you tired too quickly on the curls I would drop a few kgs though. You are only training one muscle (isolation) with them so will fatigue quicker, as opposed to a row which uses multiple muscles (compound).


    H0M3R_j4y
    Just be happy that the Mrs has even started, mine keeps saying she'll get back on her kettlebell, but does it for one day and then happens to be 'too busy' to carry it on any further. 3 months later the same thing happens.
     
    Your Mrs doing the same plan as you is a great approach, let her do some higher rep work for now to get used to the routine and correct form. Then I would make her stick to no more than 5 reps, just building strength. She will get good definition then with less risk of looking too big, not that that will happen anyway. Like Brett says, it takes a lot of training and a long time to look too big!





    Thanks for the replies and feedback.
    Rachael is currently on 4x8s for everything and will likely stick with this for a couple of weeks as she gets comfortable with what weights to use etc. She loved that her legs felt sore for the days following the deadlifts and yesterday it was her triceps and shoulders, all in a good way.
    More reading on diet and nutrition to do and understand but it is still early days. 
    She is off to Morroco in a few months so is hoping for some good progress by then. I will be in a camper van with the 3 boys and a labrador. Morroco vs Pembrokeshire, Devon and Cornwall.
    #16
    H0M3R_j4y
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    Re: Fresh start 2019/01/25 10:55:25 (permalink)
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    Cool what camper have you got? We bought a Mazda Bongo at the end of last year, we've only done a couple of overnight trips so far as the temp had dropped quite a lot by then but we're hoping to use it again soon.

     
    1RM's @ BW 90kg:
    Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 77.5kg
     
    Instagram - h0m3r_j4y
    #17
    Saul
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    Re: Fresh start 2019/01/25 11:04:27 (permalink)
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    '62 plate Renault Trafic which was one of the old fleet vans, but was looked after and mint with FSH.
    I bought the complete sliding window kits and fitted them all round. Inside is bare apart from a rock n' roll bed with 3 point belts for the kids. Next purchase is curtains all round and something for the floor.
    Cupboards etc will have to wait until later in the year.
    Also have an old Commer PB which was meant to be our camper but practically it didnt work out so will shift that in the spring.
     
    For the mini tour I will get an awning from Just Kampers which my teenage boys can sleep in and my youngest can be with me in the van on the bed. Everything else will be typical camping gas stove etc.
    #18
    H0M3R_j4y
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    Re: Fresh start 2019/01/25 11:26:36 (permalink)
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    Sounds ace. My mate had a Renault traffic and did the same. Those are the ones where renault, peugeot and vauxhall all joined forces to design a van to compete with the ford transit I think, which is why they ended up with a really good van.
     
    I wanted to buy and convert myself, but I didn't have the time and due to my wifes impatience it made sense to just buy one already converted. The Bongo was the best spec for our price range, and we're well happy with it. It came with plenty of kit, including a canopy and an awning. But we need to get some more camping essentials, outdoor cooking equipment etc... The camping and caravanning show is on at the NEC next month, so were going to go to that for some ideas. We need a new awning as well tbh, as the one we've got it a bit of a nightmare to set up. I need something that can be done in 10 minutes lol.  Camping is all new to us so we need to learn a lot, but we can't wait to be using it properly this year.
     
    I looked at old VW's and other retro vans like the Commer's, but we needed reliability and didn't want old vans that could come with problems to be ruining the kids holidays.

     
    1RM's @ BW 90kg:
    Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 77.5kg
     
    Instagram - h0m3r_j4y
    #19
    Saul
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    Re: Fresh start 2019/01/25 11:34:03 (permalink)
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    H0M3R_j4y
    Sounds ace. My mate had a Renault traffic and did the same. Those are the ones where renault, peugeot and vauxhall all joined forces to design a van to compete with the ford transit I think, which is why they ended up with a really good van.
     
    I wanted to buy and convert myself, but I didn't have the time and due to my wifes impatience it made sense to just buy one already converted. The Bongo was the best spec for our price range, and we're well happy with it. It came with plenty of kit, including a canopy and an awning. But we need to get some more camping essentials, outdoor cooking equipment etc... The camping and caravanning show is on at the NEC next month, so were going to go to that for some ideas. We need a new awning as well tbh, as the one we've got it a bit of a nightmare to set up. I need something that can be done in 10 minutes lol.  Camping is all new to us so we need to learn a lot, but we can't wait to be using it properly this year.
     
    I looked at old VW's and other retro vans like the Commer's, but we needed reliability and didn't want old vans that could come with problems to be ruining the kids holidays.


    An old camper was always the dream but after driving it down to fishguard last year and being scared to death at 30mph (Rachael described it as a "rollerskate that is out of control" and then I had a failed valve in the head which I haven't been motivated to stump up the money to get reconditoned I decided to part with it and just get sensible vehicles. The work van opportunity arose, I acquired it at a very very good price and it is ideal.
    Rachael drives it as it is modern and is easy to drive, the boys love it as it has panoramic views and it is great on fuel.
    We do not need anything with a full set up, it will be comfy enough to throw in the rucksacks and sleeping bags, that's all the boys want and me and Rachael can manage with that if the toilet blocks / shower facilities are good wherever we stay.
    #20
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