rufs quest to lift heavy things
so after nearly a year of bad living i got back to the gym last week.
my weight from 83kg down to 62.7kg in that 12 months which was difficult to take but has given me incentive to start all over again.
started a 5 x 5 which is as follows
deadlift 1 x 5
train on mon, weds and fridays
started of each exercise (except deads which i started with 10kg) with an empty bar and plan to add 2.5kg each workout.
after week one stats as follows
weight 65.5 kg
squats 27.5kg 5 x 5 (bar = 20kg)
ohp 25kg 5 x 5
rows 25kg 5 x 5
bench 20kg 5 x 5
deadlifts 30kg 5 x 5
was a bit difficult mentally to be lifting such light weights as previously my squat was 140kg and deads 140kg with bench at 95kg, but i believe for myself i needed to start at the beginning and work back up.
i know squats 3 times a week is not recommended but i intend to give this a go for 12 weeks and revise from there.
diet is something like this
8.00 2 bananas, 2 scoops whey , coffee
10.30 shake consisting of 100g oats, 50g peanut butter, 10ml evo, 1 scoop whey and 1 pint full fat milk.
13.30 mixed salad bowl, 100g chicken breast, 3 slices brown bread, 1 pint milk
17.00 100g salmon, 5-6 baby potatoes ( rotated with rice, pasta), few broccoli florets, 1 pint milk
20.30 egg mayo sandwich (4 slices bread), cuppa tea, 1 scoop whey
before bed...1 scoop whey, 1/2 pint milk
also using creatine
wasnt too surprised at putting on nearly 3 kg in a week as i have been eating terribly and with no regularity for 12 months prior to this so i expect some decent weight gain in the coming weeks.
finding it quite difficult to get all this food into me at the moment but its getting slightly easier day by day.
thats it for today !!!
post edited by rufs - 2013/03/23 19:18:51