Life’s a garden, dig it. -Joe Dirt
Hi I’m Matt & glad to get know you all. 38 years young & back in the gym for 2months as of yesterday. Starting a journal in here to have a place to log my fitness progressions, as my little sister is pretty sick of hearing about my gainzzz.
Little background… Born with great genetics, never been fatter than I am now @~10%. Moms side powerlifter polish Russian bear types. Dad’s side scrawny anglo-sprinter types. Highschool athlete & briefly competitive cyclist in my late teens. Sat around & ate like shit for 15 years till my early 30’s & started playing a ton of basketball & was on a push-up/pull up just for a year or so. @35 was in best shape of my life, 175lb & leeean. Baaaad knee injury & being on the ibuprofen & thrift store splint/crutches insurance plan, had to rehab myself. @37, I was mobile & strong(?) from being a farmer & I re-did my knee.
Fast forward 6months & I’m ending a terrible relationship, loaded with antibiotics from a dogbite that was just a little resistant. I do nothing. I sit. I exist on some spinach sardines coffee & swiss cheese. I was miserable. I found a scale at my mother’s house (staying with mom trying to help right her health ship - cancer, teeth, nerve surgery, mental issues, etc…) & scale tells me I’m 155lb. I’m fucking almost 6’2". Check out my abs bro.
Pull up bar? Check! Elevated push-ups? Check! Maaad tuna & rice? Check! 2 weeks of soreness & eating & I was 157-160lb but feeling better. So joined a gym for the first time ever after 2weeks of at least moving & eating. Spent first 3 weeks being scared of the iron & did machines & push-ups & pullups. Then I squatted for the first time ever. Uhhh may zing. Hipflexors like whoa! I’m thrilled that I can go parallel with no knee pain.
6weeks under barbells & dumbbells, doing compound movements on a push/pull/legs split & staying over 3500 calories 6+ days a week has me going to bed over 180lb & waking up just under. Jeans fit without a belt & snug in the thighs. Filling out shirt sleeves. Still got some abs, bro. LOVING IT.
Not too set on any goals yet, just want to continue to train hard & feel good. I don’t want to push too hard & hurt myself lol. Progress will mean a combination of size & functional strength. I’m not looking to lose my abs though, bro
Today was a rest day (1 mile bitter cold walk with dogs to get a gallon of milk for my beefcake shakes) so I’ll list my workout from yesterday.
Warm-up on bike 85+ rpm @med resistance 5min
Static leg & ab stretching (leg day + abs the day before)
Shoulder warmups (circles, ROM & rotation stuff, scrap pushups)
Elevated push-ups with perfect push-up handles x 25
6, 5, 5 @135, last set of 5 to form breaking failure
Dip machine (can’t do body weight dips due to crunchy rotator cuff)
7@270 last 2 sets to ass lifting failure
Seated overhead press (not confident in my knee yet to do standing presses. Pretty sure I have no ACL)
4@85 rested 20-30sec after the 4rep sets & squeezed off 2 more good reps.
Dumbbell flat bench (triceps were pretty gassed)
2 @55 lol
5 wide grip pullups because fuck you I love pullups.
Finished with incline perfect push-ups AMRAP x 3 last set was 3pushups, good day. Kept heart rate up then squeezed my & calves on the elliptical for 5 min of fury @high resistance.
Came home & ate 20 oz of liver & some rice. Good day