T Nation

On The Road Again...

Male. 33y/o. Back at it for about 6 months after taking a couple years too long off from training. Weight went up to around 260…soft and fat. Cut down to around 230 before joining the gym again. Sitting at 216 after 6 months of hard work. Strength is coming back, size is coming back. Feeling better than i have in a long time.

My goals are to add size and lose fat. While fat loss and hypertrophy are my two main goals I’m also focused on strength and flexibility.

My training history: Started weight training my senior year of Highschool with the goal of gaining as much size as possible. Softmore-junior year I was a skinny-fat, 6’, 165 pound weakling. I started out running and bodyweight exercises the end of my junior year. Didnt know how to eat, but managed to look like a relatively atheletic HS kid.

My real gains started in college. I had a meal plan, learned how to eat and strated stuffing as much food as possible. God i miss that early 20’s metabolism. By the end of my Softmore year i was sitting at a solid 210. Since then the highest ive been up to (while in shape) is 230. After college i worked out on and off. I would buy a gym pass, be dedicated, eating well and make great gains.

Then something would happen in my life that would take me a way and everything would go to hell. I never really got too out of shape until the last couple years. A year ago i was up to 260, depressed, un-motivated…miserable. Then about 6 months ago I decided it was time for a change. I was starting a new job and i came to the realization that things wont just happen if you wait around for them. You need to be the wolf and go get them, you need to be hungry.

So after losing around 40 pounds, just by cutting out the binge eating, excess sugary shit and cutting back on my portions…I then decided I was ready to get after the iron again.

I can honestly say that I feel like a new man. A completely different person. My depression is gone, Im alot more outgoing. I eat fairly clean. My days and meals are prepared ahead of time. I am a creature of habit, so i need to stay on a routine. ITs what works best for me. So here i am. Im taking another step in my fitness journey by logging my workouts.

I wish i had have started this months ago, because the initial gains were amazing. As predicted things have started to level out, but thats why im starting this thread. To take any advice and criticism and use them to motivate and push onward.

This is my current split as of last week:

M:Chest/Back (heavy)
F:Chest/Back (pump work)

20-30mins of HIIT/steady state treadmill work after every lift.

Havent done much direct ab work since ive been been back and that needs to change.

My chest/legs have always been my weakest point and my shoulders/arms my strongest.

Im posting a picture of myself from just over a year ago, next to a picture from around a month ago so you can see what the difference a few months of hard work has done for me. The fucked up part is that at the time, i definitley didnt think i was “that” bad. But it wasnt until i looked back at some pictures that i realized how obese i had become. For the record, this picture doesnt represent a before and after…more of a progress. I want to add another picture to the two in 6 months or so and have noticeable difference.

Please feel free to ask any questions. I hope to update my log daily. Thanks guys.

5/4: MONDAY: Chest/Back

DB Floor Presses: 50,60,70,80 x 10-12
Meadows Rows: 25x20, 50,60,70 x 12

Decline Smith Press: 135x25, 185,195,205,225,245 x 8-12
Smith Bentover Rows: 135x15, 185x10, 195x8, 205x8, 225x6, 245x5 (too heavy)

Machine 1-Arm Presses: 90,100,110 x 10-15

Straight-arm pull downs w/rope: 85,95,105 x 12-15
Low Pulley Cross Body Flies: 20,30,30 x 10-12

Wide Grip (like very wide) Seated Rows w/lat Pd bar: 120,135,150 x 8-15

*30 mins treadmill
*skip abs per usual
*hot tub x 15 mins

I’m making more progress in my back than ever before. I am realizing that I’ve most likely always overcompensated back movements with my biceps. I can finally feel that lat recruitment, mind muscle connection. I should say its most likely due to focusing on pulling from my elbows and squeezing my lats at peak contraction. My exercise choices have really helped too. Learned some good ones on here…thib pulldowns, face pulls w/external rotation and anything from John Meadows. Its becoming my new favorite body part.

Good on you for getting back to training!

[quote]Seachel_25 wrote:
Good on you for getting back to training![/quote]

Thanks! Feel free to chime in anytime. One thing i can say about taking a substantial time away from the gym is that i didn’t feel like myself. I am definitely one of those types that extremely benefits from the structure, challenge and motivation required to stay on top of a challenging gym/fitness/diet plan.

Tues: 5/5 Cinco de legs-o

Front Squats: 105,115, 125, 135 x 8-15

Zercher Squats: 115,125,135 x 8-15 (first time ever trying these and i really liked them. Used the pussy pad but oh well. I actually found it easier to get ATG than with front squats)

Land Mine Reverse Lunge: Bar + 5, 10, 15 x 10-12 each leg individually

BB Romanian Deads: 135 x 15,15,15. Worked in with someone. Normally i would increase weight working up to 185-225ish, but instead focused on form and really sitting back to feel that stretch in the hamdominals.

Prone Leg Curls: 70,80,90 x 10-15 Slow and deep (just the way she likes it)

Single Leg Presses on Machine: 110,120,130 x 10-12
Single Leg Standing Calf Raises: BW x 15 x 3 of each leg

Single Leg Seated Calf Raise Machine: 45 x 15 x 3 of each leg

*Treadmill Incline Walk 4.0 Mph x 6.0 incline x 30 mins

Wednesday_5/6: Delts/Traps

Seated Plate Loaded Machine Press: 90x20, 180x15, 200x10, 230x8, 250x6

Landmine Flies: OlyBar x 15, bar+5 x 12 x 2

DB 1-arm Upright Row (slightly leaning forward): 40x15, 50x12, 60x12, 75x10, 80x10
*I really like this exercise, feel really strong, need to up the weight

1-Arm Cable Flies: 20,30 x 10-15
High Pulley 1-Arm Cable Rear Delt: 50,60 x 10-12

Pec-Dec Rear Delt (leaning forward, ass pushed back): 70,80,90 x 12-15

Face Pulls (high pulley with external rotation): 70,80,90 x 15-20

Rope w/kettelbell upright rows (Pulling rope up/out to side): 14kg, 40kg, 40kg x 10-15
DB Shrugs (went light because hurt shoulder doing these last week): 70,80,85 x 15-20

Thursday_5/7: ARMS

BB Decline Close-grip presses: 135x20, 155x15, 185x10, 205x8 (Time to man up and get a spotter and move some weight on this)
Wide’ish Grip BB Curls: Bar x20, 65x15, 75x12, 85x10

Seated OH DB Extensions: 50x20, 60x15, 70x15, 80x10, 90x8
DB Hammer Cross-Body Curls: 30x15, 35x12, 40x10, 45x8 (Squeeze peak contraction, slow negative on last couple reps of set)

1-Arm High Pulley Cable Curls to ear: 30x15, 40x12, 50x10
1-Arm Bent forward OH Extensions: 50x15, 60x12, 70x10

1-Arm Rope LP-Cable Curls (facing away from stack: 30x15, 40x12, 50x10 (Held peak on last rep of each set w/10 sec neg)
DB Incline Extensions from Chest: 20x15, 25x12, 30x8

Burner Drop-Set BFRT 1-arm cable curls: 20, 15, 12, 10, 8 x failure (Used gym bands to tie biceps off…holy freaky vains/pump!)

Burner Set 1-Arm Cable pull-downs: 20,20 x failure

Friday 5/8: Chest/Back

DB Press (Slight Decline): 50, 60, 70, 80 x 10-15
Meadows Rows: Bar 25, 50, 60, 70 x 8-15

Landmine T-Bar Rows: Bar 50, 75, 100, 125, 150 x 8-20
Machine Presses: 90, 100, 110, 150 x 10-15 (Dropset last set)

Cable Flies (changing level from mid to HP): 40, 50, 60 x 10-15

Straight Arm Rope Pull Throughs: 75,80,85 x 15-20
1-Arm LP Cable Cross:20 x 3 x 15

Cross Body Chest-Height Cable Press: 30,40,40 x 12

*20 min HIIT 10 min Steady State (Treadmill Sprints 3.0 incline, 30 seconds @ 7mph, 60 seconds @ 4mph 4.0 incline @ 4mph)

Monday 5/11: Chest/Back

Meadows Rows: Bar 25, 50, 60, 75, 85 x 8-15 *need to start at heavy weight around bar 70 and work from there)
DB Press (slight decline;flat bench propped up): 50’s, 60’s, 70’s, 80’s, 85’s x 8-15 (same, start at higher weight 70ish)

Landmine T-Bar Rows: bar 75, 100, 125, 150 x 8-15 (squeezed hard at peak contraction)
Machine Presses: 110, 120, 130, 190 x 8-15 (dropset on last set, this machine is great because it allows you to start with a nice shoulder width grip and bring the handles together at the top for a nice squeeze, this thing works my chest better than the DB press i think, need to start at heavier weight 130-150ish)

Straight-Arm Rope Pull-throughs (45 degree bend at waist): 70,75,80 x Max reps
1-Arm LP Cable cross: 10, 15, 20 x max reps (coming across body and almost scooping upward with hands pronated for max stimulation)

Lat Pull Down on individual Cable Handles Machine: 120,130,140 x 8-15
Cable Crosses (pulley at chest height and moving up 3 pegs each set): 40, 50, 50 x 10-15 *chest puffed out and squeezed peak contractions, completely fried by this exercise

*Jog/Sprints/Incline treadmill x 20mins
*10 min stretch and soak in hot tub (this is my reward after a hard lift)


Tuesday 5/12: Quads/Hams/Calves

BB Front Squat: 95x15, 115, 135 x 10-12, 155 x 5

Landmine Reverse Lunges (single leg): Bar, Bar 5, 10, 15 x 10-12

DB Sumo Squat (held against Chest): 40 x 15, 50, 60 x 12

Single Leg Machine Presses: 110, 120, 130 x 10-12
Machine Calf Extensions: Same weight as presses for max reps x 3

Prone Leg Curls: 70, 80, 100 x 10-12

Seated Calf Raises: 45 x 20, 70 x 20 x 2

Wednesday 5/20: Shoulders/Upper Back/Trap

Push Press: 95 x 20, 115 x 12, 135 x 8, 155 x 5

Landmine Flies: Bar, +5, +10 x 10-12 x 3

1-Arm DB Upright Row (slight bend at hips): 40x20, 65x15, 75x12, 80x10, 85x8

Cable Flies: 10, 15, 20 x 10-12 x 3
HP Rear delt Flies: 45, 50, 50 x 10-12 x 3

Pec-Dec Rear Delt (leaning forward, ass pushed back: 70, 80, 90 x 10-15 x 3

HP Face Pull: 70, 80, 90 x 10-15 x 3 *dropset on last set

DB Shrugs: 70, 75, 80 x 20-25 x 3

Thursday 5/14: Biceps & Triceps

BB Decline Close-Grip Presses: 135x20, 155x15, 185x9, 205x6 (needed spot, felt weak)
BB Curls (Slow, held peak contractions): 45, 65, 55 x 12-15

DB Cross Body Hammer Curls: 30,35,40,50/30 x 8-15 (Dropset on last set)
DB Behind Head Extensions: 65,75,80,85 x 8-20

HP 1-Arm Cable Curl to Head: 30,40,50 x 10-16
HP OH 1-Arm Extensions: Same Weight x 10-15

LP 1-Arm Rope Hammer Curls (facing away from stack): 30,40,50 x 10-12
Rope pulldowns (Slow, deliberate reps with held peak contractions): 65,75,85 x 8-10

Calisthenics air machine cable curls (elbows tucked with hands pronated and out to sides, slow deliberate reps with held peak contractions): 12,10.5,11 x 15-20+
1-arm tricep pull-downs: Same weight for max reps x 3

Friday 5/15: chest and lats

IBB Incline Peess: 135, 155, 175, 135 x 8-15 x 3
Meadows Rows: Oly Bar 25, 50, 60, 70 x 10-18

BW dips leaning forward: BW x 12 x 3
Seated wide grip cable rows (underhand): 100, 120, 130 x 10

Pec dec flies *seated low to hit upper pec: 90, 110, 130 x 10-20

Rope pullovers on flat bench: 50, 65, 90 x 10-15 *start heavier

Cable flies *raising pulley’s each set: 30, 40, 40 x 10-12 (no rest)

I’m thinking about running a cycle of creatine. I am progressively lowering my caloric intake. I’ve thought about doing some carb cycling but figured I will save that when i need a secret weapon and gains have stalled. I am consistently losing bf which is evident on the scale and in the mirror. Anyway I am worried about burning into my muscle once my calories are low enough for my body to look for energy elsewhere. I am hoping to offset this by sticking to the heavy weight training and HIIT.

However I think some creatine could really help with recovery and keeping the muscles strong and full. I drink atleast 1.5 gallions of water per day so there is no issue there. Does anyone have any experience with cutting or re-comp while on creatine? I dont think my bf% is low enough to notice too much of a difference in terms of holding extra water. Im just wondering if anyone has any advice as far as calorie restriction and creatine. I eat roughly the same thing every day, if anyone iis interested i can expand on this.

This pic was taken this weekend.

Monday 5/18: Chest/Lats

BB Deadlifts: 135x20, 225x12, 275x10, 315x5 (possibly start doing these or another variant on both back days instead of just 1)

DB Slightest Decline Guillotine Press: 40x15, 55x12, 60x10, 65x10 (Much harder than reg presses where i work up to 85-90)

Smith Slight Decline Press: 135x20, 185x15, 205x12, 225x10
Smith Bentover Rows: 135,185,135 x 10-15

Seated Cable 1-Arm Rows: 40,50,80 x 10-15

Cable Flies w/pronated Grip (changing levels each set):30,40,30 x 10-15 (slow with squeeze at peak contraction)

Wide Grip Behind the Neck Lat Pulldowns (facing away from machine, legs crossed under seat): 90,120,130,150 x 8-15

*35 Mins Incline Walk/HIIT

*Hot Tub Stretching

*Included pic of Michelle Lewin, for those that are, you know, in to that sort of thing

Tuesday 5/19: Wheels

BB Front Squats: 95, 115, 135, 135 x 6-12

Land Mine Rear Lunges: Bar, Bar +5, +10, +15 x 10-12

DB Sumo Squat: 40, 50, 65 x 8-15

Machine Single Leg Presses: 70, 110, 120, 130 x 10-12
*Finish each set with wide calf presses same weight x max reps

Prone Hamstring Curls: 70,80,90 x 10-15

DB Reverse Crossover Lunges: 10’s,15’s,20’s x 10

Seated Calf Raises *adding 25 each set to final giant drop set: 45,70,95,120 x 15-20 + Drop set on last set taking off 25 lbs each set for max reps.

*30 min incline walk
*10 mins hot tub stretching

My shoulder Problems…

Went to the Dr’s after 5 months of nagging shoulder problems. Numbness in the fingers/Blade of left hand only with burning/pinching in the upper trap/neck. The prognosis was an ulnar nerve impingement possibly due to rounding forward of shoulders. Could also be that I’ve recently within the same time frame, started a new desk job. Needless to say I’ve decided to start rehabbing this injury. I’ve lost some grip strength in my left hand and that’s what really motivated me to be proactive.

The doctor prescribed some band work and some stretching to try and get me right. He took one look at me and knew he would most likely have a hard time trying to get me to slow down at the gym, but he did tell me to take it easy on any extension exercises, especially triceps work. I’ve also decided to to focus on more rear delt/Upper back exercises during certain workouts. No loss in strength or visible loss on muscle yet.

Wednesday 5/20/15: Shoulders/Traps/Upper Back

*10 mins rear shoulder/back band work

Push Press: 135 x 6 x 2, 145 x 2 x 2

Landmine Flies: Bar, Bar+5, Bar+10 x 10-12

1-Arm DB Upright Rows w/hip extension (slight bend in hips, pull to chin):
55 x 15, 65, 75, 85 x 10-12

Leaning Cable Flies: 20, 20, 30 x 10-12
Straight Arm Scapular Squeeze (Arms at side, Pinch shoulders and squeeze): same weight each side for 10

Cable Rear Delt Flies (X-cross body): 30,30,40 x 10-12

Pec Dec Rear Delts: 70, 70, 80 x 10-12

DB Shrugs w/shoulders back (light and deliberate): 70, 75, 80 x 12-20

Rope Face Pulls (Shoulders pinched back, light and deliberate): 60,60,70 x 10-20

Thursday 5/21: Arms

BB Curls: 45, 65, 75, 85 x 10-18
Decline Close Grip Bench: 135, 155, 185, 205 x 6-20

DB Cross-Body Hammer Curls: 35, 40, 45, 50 x 8-16
Seated DB Extensions: 65, 75, 85, 95 x 10-20

1-Hand Cable Curls to Cheek: 40,50,60 x 10-15
1-Hand Cable OH Extension: 40,50,60 x 10-12

Preacher Cable Curls w/EZ Curl Bar: 70,80,90 x max reps

1-Hand Cable Pull-Downs: 20,30,30 x max reps

Cable Curls Facing away from Stack (hand pronated, elbows tucked, arm flared out):
30,30,40 x max reps *held peak contractions, slow negatives on last few reps of sets

*35 min treadmill jog, sprints, incline walk