Hey guys,
This is kind of a yay me post. You’ve been warned.
Although I joined T-Nation in 2006, I stopped training in 2007 after going through a divorce. I started again 8 weeks ago and wanted to post my progress.
During the time I wasn’t training, I ate like shit (1-3 shitty meals a day), rarely did much other than work and take care of my two boys (age 2 and 4). I’m a single dad and work 40-50 hours a week in National Account sales. It’s a tricky balance.
Anyway, 8 weeks ago I encouraged my buddy to start working out with me. He’s also a single dad and has past training experience. We agreed that I would control the workouts for the first 8 weeks, then he would structure the next 8 weeks.
First 4 weeks I followed Thib’s superhero program. The next 4 weeks looked like this:
Tuesday: Chest/Tri
4 x 6 Incline Bench
3 x 8-10 Flat DB Press
3 x 10 DB Flies
3 x 12 Dips
4 x 6 Overhead DB Tricep Ext
4 x 6 Skull Crushers
Thursday: Back/Bi
3 x max Wide Grip Pullups
3 x 10 One Arm DB Row
3 x 10 Lat Pulldown
4 x 6 Bent over barbell row
4 x 6 Barbell Curl
3 x 10 Preacher Curl
3 x 10 Hammer Curl
Saturday: Shoulders/Traps
4 x 6 DB Press
4 x 6 BTN Press
3 x 10 Side Laterals
3 x 8-10 Arnold Press
5 x 5 Barbell Shrugs
Sunday: Legs
4 x 6 Squat
4 x 6 Rom DL
3 x 10 Leg Press
3 x 10 Leg Curl
3 x 10-12 45 degree calf raises
I hit a huge PR on incline bench and flat DB press yesterday. This was the icing on the last 8 weeks of progress cake.
Stats (all measurements U.S.):
Height: 5’7
Starting Weight: 155lbs
Starting BF%: 10%
Ending Weight: 170
Ending BF%: 10%
Incline Bench Press (4-6 rep max)
Starting Weight: 185
Ending Weight: 225
Flat DB Press (4-6 rep max)
Starting Weight: 55
Ending Weight: 90
DB Shoulder Press (4-6 rep max)
Starting Weight: 40
Ending Weight: 70
BTN Press (4-6 rep max)
Starting Weight: 115
Ending Weight: 155
One Arm DB Row (10 reps)
Starting Weight: 60
Ending Weight: 90
Squat (4-6 rep max)
Starting Weight: 225
Ending Weight: 265
Rom. DL (4-6 rep max)
Starting Weight: 185
Ending Weight: 225
Yesterday it felt so good to finally put two 45’s on the incline bench and crank out a few reps. I did two sets of 4 at 225 with no assistance.
I’ll keep this log updated for the next 8 weeks. My goals are to get bigger/stronger.