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Helpful Replyrufs quest to lift heavy things

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rufs
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2013/01/13 14:57:31 (permalink)
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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.
 
goals...get bigger!
 
started a 5 x 5 which is as follows
 
workout A
squats
overhead press
barbell rows
 
workout B
squats
bench
deadlift 1 x 5
 
alternated
 
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
 
age 41
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

everybodies heard that the bird is the word.............
 
http://www.muscletalk.co....y-things-m4952366.aspx
 
 
 




 
#1
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rufs
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Re:rufs back to basics 2013/01/14 21:58:10 (permalink)
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so...monday of week 2

weight 66.6kg

training today as follows

squat 32.5kg 5 x 5

bench press 27.5kg 3 x 5
30kg 2 x 5

deadlifts 30kg 1 x 5
40kg 1 x 5
50kg 1 x 5

typing this on the phone so dont know how its appearing !!!?

everybodies heard that the bird is the word.............
 
http://www.muscletalk.co....y-things-m4952366.aspx
 
 
 




 
#2
rufs
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Re:rufs back to basics 2013/01/15 09:14:27 (permalink)
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supplements..

whey protein
zma
creatine
multi vitamins

everybodies heard that the bird is the word.............
 
http://www.muscletalk.co....y-things-m4952366.aspx
 
 
 




 
#3
rufs
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Re:rufs back to basics 2013/01/17 09:06:51 (permalink)
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yesterday
 
squats 35kg 5x5
 
ohp 25kg 5x5
 
barbell rows 27.5kg 5x5

everybodies heard that the bird is the word.............
 
http://www.muscletalk.co....y-things-m4952366.aspx
 
 
 




 
#4
rufs
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Re:rufs back to basics 2013/01/18 17:39:09 (permalink)
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today
 
squat 35kg 5x5
 
bench 32.5kg 5x5
 
deadlifts 32.5kg 1x5
              40kg 1x5
              52.5kg 1x5

everybodies heard that the bird is the word.............
 
http://www.muscletalk.co....y-things-m4952366.aspx
 
 
 




 
#5
Ox
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Re:rufs back to basics 2013/01/19 07:49:09 (permalink)
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Sensible training system mate, be consistant and the poundage will build very nicely. No faff exercises - i like it.
#6
rufs
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Re:rufs back to basics 2013/01/19 08:39:20 (permalink)
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cheers for looking in ox !
ya its slow progress but seems to me to be the wisest approach to getting back to where i was fairly quickly with less chance of injury.
post edited by rufs - 2013/01/19 08:55:36

everybodies heard that the bird is the word.............
 
http://www.muscletalk.co....y-things-m4952366.aspx
 
 
 




 
#7
rufs
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Re:rufs back to basics 2013/01/20 14:17:52 (permalink)
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feel more knackered today (rest day) then i would on a workout day !!!

everybodies heard that the bird is the word.............
 
http://www.muscletalk.co....y-things-m4952366.aspx
 
 
 




 
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rufs
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Re:rufs back to basics 2013/01/24 20:22:42 (permalink)
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week 3
 
weight 68.1kg
 
monday
squat 42.5kg 5x5 
ohp 27.5kg 5x5 
barbell rows 30kg 5x5 
 
weds
 
squat 45kg 5x5 
bench 35kg 5x5 
deadlifts 40kg 1x5 
                50kg 1x5 
                55kg 1x5

everybodies heard that the bird is the word.............
 
http://www.muscletalk.co....y-things-m4952366.aspx
 
 
 




 
#9
rufs
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Re:rufs back to basics 2013/01/25 13:47:28 (permalink)
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woohoo!!! 10 days of from work, some badly needed chill out time me thinks

everybodies heard that the bird is the word.............
 
http://www.muscletalk.co....y-things-m4952366.aspx
 
 
 




 
#10
Ox
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Re:rufs back to basics 2013/01/25 19:22:49 (permalink)
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Nice progressive work mate. Hows the sessions feeling?
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rufs
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Re:rufs back to basics 2013/01/25 23:35:53 (permalink)
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^^^^ hey ox ..lifts are progressing nicely, feels good and they are just beginning to feel like work!
have a slight niggle on my knee at the moment. so wanna see how it is in the morning before my session.
post edited by rufs - 2013/01/26 08:46:06

everybodies heard that the bird is the word.............
 
http://www.muscletalk.co....y-things-m4952366.aspx
 
 
 




 
#12
rufs
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Re:rufs back to basics 2013/01/26 08:08:01 (permalink)
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so my knee feels ok this morning, probably just a bit of stiffness.
might be no harm to wear knee supports though.

everybodies heard that the bird is the word.............
 
http://www.muscletalk.co....y-things-m4952366.aspx
 
 
 




 
#13
rufs
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Re:rufs back to basics 2013/01/26 12:23:03 (permalink)
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really enjoyed today's session 
 
squats
bar 1x5 
30kg 1x5 
47.5kg 5x5
 
ohp 
bar 1x5 
25kg 1x5 
30kg 5x5
 
bb rows 
bar 1x5 
22.5kg 1x5 
30kg 5x5
 
feeling good ,no niggles or pain  

everybodies heard that the bird is the word.............
 
http://www.muscletalk.co....y-things-m4952366.aspx
 
 
 




 
#14
cu77en
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Re:rufs back to basics 2013/01/26 13:41:23 (permalink)
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Have to agree with ox very sensible training pal. Its got to be the beat way of staying clear of injury, with steady increases with the iron each week.
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rufs
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Re:rufs back to basics 2013/01/26 13:55:36 (permalink)
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hey cu77en thanks for looking in , ya im happy to take the slow route back to where i was.
would it make any difference if i changed from bb rows to db rows as im feeling a click in my left wrist with the bb?

everybodies heard that the bird is the word.............
 
http://www.muscletalk.co....y-things-m4952366.aspx
 
 
 




 
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cu77en
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Re:rufs back to basics 2013/01/26 15:57:23 (permalink)
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It's best to mix it up db rows are a great exercise maybe throw in some t- bar row as well. get yourself some wrist wraps if it's a bit painful on your wrist, I had abit of a niggle in my wrist and since using the wraps I hardly feel it now.
#17
rufs
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Re:rufs back to basics 2013/01/26 16:44:01 (permalink)
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^^^ ya it couldn't hurt to mix it up a bit, cheers cu77en :)

everybodies heard that the bird is the word.............
 
http://www.muscletalk.co....y-things-m4952366.aspx
 
 
 




 
#18
rufs
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Re:rufs back to basics 2013/01/27 15:17:21 (permalink)
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forgot how good a lazy sunday is...

everybodies heard that the bird is the word.............
 
http://www.muscletalk.co....y-things-m4952366.aspx
 
 
 




 
#19
rufs
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Re:rufs back to basics 2013/01/31 12:47:53 (permalink)
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havent been for a few days, had a nasty dose of vomiting bug, so progress has been delayed slightly,
goin to train today and try pick up where i left off

everybodies heard that the bird is the word.............
 
http://www.muscletalk.co....y-things-m4952366.aspx
 
 
 




 
#20
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