Hi my name is Cuso and I’ve been standing, laying or crawling on our world for 53 years. The last 6 months of that time has been a self induced hell, that hell being evenly divided between my weight room and dining room.
Hell is also how it feels when enough muscle returns and starts to bend your skeleton back into it’s original form, regardless of how crooked it had gotten. God how I hope that that is over with. Hell is also learning to eat enough to gain and retain that muscle, especially after five years of eating foods only fit for a toothless old lion.
So enough foreplay, I’m just going to post the routine that I’ll be using for my next 3 months of training and try to keep a log alive. My lifting weights are mine and nobody elses, and I’ve been around too long to get embarrased easily. Because of the lower weights I haven’t injured myself until now, but I’m hooked on this stuff and want to see some more gains.
Starting BW on 19th of January 138lbs, now 160lbs @ 15% BF. My food plan is copied from someone smarter than I, and my wife is German and loves to cook.
Bench Press start 80 now 167 (3RM)
Squat (atg) start 70 now 160 (3RM)
DL start 80 now 190 (3RM)
As I train alone and without a cage, I don’t really know my 1RM
My first 2 day split:
Day 1 Chest / Legs
3 X 4-6 BB Bench press
2 X 8-10 Inclined DB BP
2 X 12-15 DB Flys
1 X 20 Squats
3 X 8-10 Front Squats
2 X 12-15 Leg Presses
2 X 10-12 Preacher Curls
Day 2 Back / Shoulders
1 X 20 Deadlifts
3 X Max rep Pullups
2 X 8-10 BB Pendlay Rows
3 X 4-6 Military press
2 X 8-12 DB Side lifts
2 X 8-12 DB Bent over Lateral raises
2 X 10-12 French Presses
Simple day on, day off schedule with no bells or whistles, and the target is improved conditioning and strength. The Squats and Deadlifts are just 20 reps at my 5RM with as few 10 second breaks as possible.
The split probably sucks as I don’t have a separate arm day, but they do get used on both days and if they start lacking I can always add an iso or two as needed. As I can do these lifts technically correct, I think that I can risk 3 months on the split. To top it all off I’m tired of bullshitting around with the baby routines I’ve been using.
Thanks for visiting, and have a nice day. Cuso.