Hello everyone,
First of all, let me introduce myself a little bit. My name is Martin and I am 30 years old.
I was 15 year old, when I first entered in to the gym. Trainings were not consistently, there were days on and day off. Back then I could not bench over 40 kg, squats only with empty bar, dips and pull-ups make me sick, because I could not even do one rep. My diet was very bad too, I made some dirty bulk, didn’t track calories and didn’t get enough protein + eat a lot of junk. I weighed 60 kg when I started, due to my shitty bulking I went on 88 kg on high school. I was weak, fat and out of shape.
My lifts during bulk were: S/B/D - 80kg/ 55 kg/ 100 kg
Fast forward and I am 30 year old. I am training again since august 2021, when they opened gym after government COVID restrictions. I tried some PR in august, the numbers were:
Front Squat – 1 RM - 60 kg
Bench press – 3 RM – 60 kg
Deadlift – 1 RM – 110 kg
Overhead press – 1 RM – 40 kg
My typical week consists of 3 days lifting and 2-3 day of conditioning.
I am training with my buddy from high school. We are doing fullbody training divided into A and B day.
A day – front squat and benchpress + assistance (pull-ups / barbell rows, lower body work, abs work, triceps)
B day – trap bar deadlift and overhead press + assistance (pull-ups / barbell rows, lower back work, abs work, biceps)
My goals are simple - get leaner and stronger
I was training until 26.12.2021,then I get sick. My noose was full of mucus, headache and sore throat were present at that time too. Both covid tests were negative. So I had to take a break from lifting and conditioning for while…
5.1.2022 - first training in this year
Front Squat - 45 kg - 5 x 5
Bench press - 55 kg - 5 x 5
Pullups - BW - 10, 6, 6, 5, 3
DB Goblet Squat - 15 kg - 3 x 15
Hanging Leg Raises - BW - 3 x 15
When we loaded bar for front squats, I had higher expectations. We stoped at 45 kg for today session. Bench press felt pretty good.
How many calories I eat today?
Total: 1800 kcal Protein: 130 g, Carbs: 150 g, Fats 80 g