Well...figured it was about time my weak ass hit the logs and started tracking things properly.
Brief background: 38 years of age. Took up lifting about a year and a half ago, after deciding to change my life: quite drinking, smoking, being useless, etcetc and while it went well for a while I eventually fell out of the habit around June. Anyways, picked a gym membership up in January this year and have been at it since then generally 4 times a week.
I go at lunch and my time there is spent jostling for equipment so most my lifts/weights are done on machines, as I don't have to wait around on my time constraint but will definitely need to revaluate this soon and try to find a 'quiet' time as I can appreciate the benefits of getting under an actual bar and squatting, etc.
So without talking more shite -
Weight: 16 Stone 10, that's 234 with a full belly
Bodyfat: 20+ish? Tbh I have no idea, and no pics with shoes, before anyone asks me to post one.
Goals = to get stronger and bigger as safely and consistently as I can for a couple more years till I feel I can safely start cutting some fat without ending up looking like Beiber.
Exceptions aside (rear delts) I generally try to stick to a max of 12 reps with any given weight. once I can comfortably crank out 12 I then up the weight and 8 reps and work back up to 12.
Converging Shoulder Press - (4 sets building up to) 95 x 8 (I seem to be especially weak in this area =/)
Lat Raises - 175 x 12
Rear Delt Flies - 180 x 15 (I've read high volume works well on Rear Delts so I've literally just changed things up here and hammered through a couple of warm up sets x 25 reps and then just blasting as many as possible of my current weight, between 12 and 15 reps, upping the weight 5 lbs every week until I stall.)
Will just fill in the rest of the days but modify the actual weights from what I think they'll be on a daily basis.