Hey guys, I have been reading T Nation for several months but this is my first post. I have lifted in the past but have never ben consistent with a program for an extended period of time. I have always mostly done body building type splits I would see in magazines and have done the DeFranco Washed up Meathead routine. In the last 2 years I have been very inconsistent as I have gone through my fiances pregnancy and the birth and first 9 months of our baby girls life. At this point I have gotten some equipment for our garage and have lifted lightly for the last 2 months or so.
At this point I am ready to get strong and also fairly lean. I am not interested in competing or anything like that but would like to look strong and powerful and not carry a ton of extra weight around. I would also like to train to feel better and improve athletecism as I do play several sports recreationally. All that said I want to get some advice from you guys about programs as well as additional equipment.
At this point I have 240 pounds of weight, an olympic bar, adjustable bench (Incline and Flat), curl bar, 25 pound dumbells, pull up bar, and a medium resistence band. I also have a stationary bike for cardio if needed.
I know that I will need more weight very soon for the barbell but am wondering what other equipment if any you guys would recommend at a bare minimum to make gains in strength and athleticism.
I finally came to a point today where I am ready to get going and get back in shape. I did a workout this afternoon to kind of get a base line of where I am on some lifts. Below are my stats and numbers on the lifts I did today.
I wont do total body workouts all the time but today I felt like seeing where I stand and really just wanted to feel better period. Below is what I did.
Bench: 45x20, 135X10, 185x5, 205x5, 225x2
Overhead Press: 45X12, 95X5, 115x5, 135x1
Squat: 135X10, 185x10, 205x5, 225X5, 240x3
B/O Row: 95X10, 115X5, 135x5, 145x5
Pull Ups: BW X5 X4
I did not work up to a heavy weight on deadlifts. I was pretty spent, but did do 3 sets of ten with 135 RDL’s.
I am looking for suggestions on a program as well as what additional equipment I need. I am also thinking I will post progress on here. I think it will help me stay accountable. I do enjoy lifting and have always strived to stay in shape but with the pregnancy and the baby it has definitely been tough so hopefully posting here and seeing encouragement from others will help me stay motivated.
If there is any additional information you guys need, please let me know. Looking forward to your responses.