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Journal - after 6 months off training

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CoVetous
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2006/07/08 06:56:13 (permalink)

Journal - after 6 months off training

Okay, so I slacked off my training! This journal is the beginning of a new age for me with new more realistic goals and expectations. After more than 6 months off with virtually no training I resume now with the hope to condition my body better than it has ever been. In the beginning my goal was to obtain the most strength as possible. I made huge leaps in my strength goals. Before beginning my training I could hardly lift 1 plate each side. On my bench [135lb]. As you can see I almost tripled my lifts. Now as I move forward my goals have changed. Instead of training for strength I would like to train for a well defined physique. My genetics allow me to gain muscle strength fairly easily or it might just be I train very hard. However, I have always been somewhat plump. I hate going into a pub and people realizing I train would say show me your bicep. My arms were huge but not well defined. So here I am with new goals in hand. Not because I just want to show off my arms, but because I have wanted to be fit my entire life and although I do love being strong, I see no reason I cannot have the best of both worlds. As I reach each goal I will set new goals. As I acquire the lower body fat I desire I will adjust my training to increase my strength. But first things first, body weight needs to change. You will notice a huge weight drop, and unfortunately it’s mostly muscle but some fat also. I will try to update my journal every Friday maybe daily in the beginning . My routine will come soon as I really am developing a new routine around my weaker points to bring my body back up to speed. Im planning a 4 day routine and including 5-7 days of cardio until weight goals are reached at which point I will shift to 3 days cardio to maintain.

Before I quit lifting my lifts were as follows:
Body weight – 270lbs
Bench – 370lbs 1rm
Leg press – 1400lbs
Dead lift – 550lbs
DB Row – 125lb
Preacher curl – 120lb free weight, 205 machine
DB Skulls – 110lb
BB skulls – using ez curl bar 135lb
DB Shrugs – 125lb
BB Shrugs – 350-450lb

Goals
Body weight 200lbs all lifts as before within 6months.

Stats
Age – 24
Height – 6’2”
Weight – 230lbs
Bicep – 16 ¾ inch
Waste – 38 inch
Chest – 48inch

Month 1.

July 7th
Day breakdown
11:45am –WAKE
12:00pm – Cardio 1 hour 20minutes
1:40pm – ½ bagel, 1 small thin very lean steak.
4:30pm – Weight training, Preacher curls 4x8, Hammer curls 4x8, Shrugs 1x15,1x10,1x5, 1x3, 1x15. Weight increasing 50lbs per set. Base lift 135lbs. Last lift 135lbs.
6:00pm – 2 large spoon full’s whole grain basmati rice, ½ cup Beans, 1 slice sesame seed bread, small piece of steak.
7:40pm – 1 can tuna in water
9:00pm – Cardio
11:00pm – 1 tin tuna in water
12:00am – 200g fat free cottage cheese, 130g frozen peaches
2:00am – 30g dried venison
4:00am – Sleep

post edited by CoVetous - 2006/07/08 06:57:09
#1

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    highly original
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    RE: Journal - after 6 months off training 2006/07/08 10:17:54 (permalink)
    Good luck with your new goals and regime.
    #2
    tbowman
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    RE: Journal - after 6 months off training 2006/07/10 03:04:58 (permalink)
    Your stats are very similar to mine. You have not really mapped out your routine, but I would say you need to base your workouts
    around your core exercises. Squats, deads, bench, rows , chins and mix with some assistance work if you plan on getting your strength
    back...going from 270 BW down to 200 and keeping orig strength is going to be a challenge in itself.. GOOD LUCK [:D
    #3
    CoVetous
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    RE: Journal - after 6 months off training 2006/07/16 11:04:08 (permalink)
    Routine -12 weeks

    Monday – Chest and Triceps - 48reps
    • Flat BB Bench 1x8, 1x6, 1x4, 1x2 increasing weight.
    • Flies 3x8
    • Skull Crusher 3x8 or CG bench like flat bench
    Tuesday – Biceps - 58reps
    • BB Preacher Curl 3x8
    • DB Hammer Curl 3x5
    • DB Concentration Curl 3x5
    Wednesday – Rest.
    Thursday – Back and Grip work - 54reps or 50 reps depending on drop set use.
    • Dead lift 3x8
    • DB Row 3x8
    • Pull downs 3x8 or drop set like bench
    • Shrugs 3x10 increasing weight each set
    Friday – Shoulders - 72reps
    • Military Press 3x8
    • Upright Row 3x8
    • Rear deltoid row 3x8
    Saturday – Legs and Abs - 58reps
    • Leg press 3x10 increasing weight
    • Strait leg dead lift 3x8 increasing weight or Good Mornings 3x8 increasing weight
    • Calf work until 1x10 until failure
    • Ball crunch 3x8
    • Hanging leg lift 3x8
    Sunday – Rest
    #4
    sponge_mc_bob
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    RE: Journal - after 6 months off training 2006/07/16 13:01:57 (permalink)
    im gonna make up a routine 1day
    #5
    skunkythemonkey
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    RE: Journal - after 6 months off training 2006/07/16 15:40:49 (permalink)
    good luck mate.. like your routine.
    ORIGINAL: CoVetous

    Routine -12 weeks

    Monday – Chest and Triceps - 48reps
    • Flat BB Bench 1x8, 1x6, 1x4, 1x2 increasing weight.
    • Flies 3x8
    • Skull Crusher 3x8 or CG bench like flat bench
    Tuesday – Biceps - 58reps
    • BB Preacher Curl 3x8
    • DB Hammer Curl 3x5
    • DB Concentration Curl 3x5
    Wednesday – Rest.
    Thursday – Back and Grip work - 54reps or 50 reps depending on drop set use.
    • Dead lift 3x8
    • DB Row 3x8
    • Pull downs 3x8 or drop set like bench
    • Shrugs 3x10 increasing weight each set
    Friday – Shoulders - 72reps
    • Military Press 3x8
    • Upright Row 3x8
    • Rear deltoid row 3x8
    Saturday – Legs and Abs - 58reps
    • Leg press 3x10 increasing weight
    • Strait leg dead lift 3x8 increasing weight or Good Mornings 3x8 increasing weight
    • Calf work until 1x10 until failure
    • Ball crunch 3x8
    • Hanging leg lift 3x8
    Sunday – Rest


    #6
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