Hi all, I finaly decide to open a training log on T-Nation to benefit from your knowledge and advice.
Here is a brief history of my past training and difficulties.
I'm 29 and started lifting 3 years ago in 2013 at that time I came back from a severe anorexia of 10 years and weighted 41 kg (90lbs) for 1.70m (5'7). I had to fight back this fu… illness alone so progress was very slow cause I was eating aroung 1300kcal a day back in those days and had to struggle to add each kcal. Also had an hard time making progress due to multiple injuries (little broke in my arm and my wrist, tendons problem, multiple flue cause body was very weak and so on) as my body was - and still is – partially fucked up.
That being said, I manage to get to 64-65kg (145lbs) and here is the evolution :
After 1 year of training (+7-8kg)
My stats for the moment :
Squat : email@example.com ; 10@100kg
Deadlift : 5@140kg ; 10@115kg
Bench : 5@90kg ; 10@75kg
OHP : 5@55kg ; firstname.lastname@example.org
Pendlay Row : 10@55kg
Pull-up : 8-10
As you can see, I'm pathetically weak and quite ashamed of it. However, I will keep training as hard as I can cause at this point there are not many options, it's either I keep going or I might end up being overflow by depression, so here I am …
As far as it goes, here are my mid-term goals (would love to hit them for my 30th birthday so in 4 month, I think that might be possible for bench maybe for squat, not likely to happen for Dead and imo impossible for OHP) :
Squat : 5@140kg (3 plates squat for 5)
Deadlift : 5@180kg (4 plates dead for 5)
Bench : 5@100kg (2 plates bench for 5)
OHP : 5@65kg (BW OHP for 5)
Pull-up : 10 at BW+10kg
I tried to train as seriously as possible but cannot say if I'm intense or not cause (i) I train alone and (ii) there is no strong guys in my gym (I mean I never saw a guy do 200kg or more Dead/Squat and so on, only a few guys have decent strenght on bench like 15 reps with 2 plates but that's all).
Concerning my I program (I post it asap), I focus on big compound movements listed before and add some accessories to it, I train all main lift twice a week on 2 reps range (5 and 10).
I'm very strict on my diet and never cheat, I only eat chicken, low fat beef, fish, whey, rice, buckwheat oat, beans and peas, vegetables and fruits, oil, fish oil, cod liver (god I love that) and nuts. My maintenance is around 2400-2500kcal (300/180/55 on days on and 250/180/65 on days off) and I can detail it to you if necessary (will probably do that).
Things to take into consideration when it comes to my capabilities :
- I still have quite low Test (TT is 410 ng/dl or 14.3 nmol/l and FT was 7pg/ml or 24.3 pmol/L) due to my past anorexia (I think I suffer from hypogonadism but I will post asap in the Therapy part of the forum to see if Ksman can help me on that ^^).
- I have quite huge working hours as my regular day is 9am to 9-10pm and I work 6 days a week (only the Sunday is off but the Saturday has less hours since it is 10am to 6pm most of the time).
- Squat : 5x5@115kg
- Front Squat : 4x10@75kg
- BP : 2x10@75kg and 3x10@70kg
- Incline Dumbell Press : 4x10@28kg
- Skullcrushers : 4x15@25kg
- Pressdown : email@example.com
- Deadlift : 4x10@115kg
- Pendlay Row : 4x10@55g
- Pull-up : 4x6@BW
- Lat-pull down : firstname.lastname@example.org
- OHP : email@example.com
- Wide Grip Upright Row : 4x10@35kg
- Cable rear delt : 4x20@10kg
Feel free to comment, critic and so on, any help will be very much appreciated.
Also take the opportunity to thanks a lot of guys in this forum which workout are really motivating and give me the hope to not be a such a pathetic weakling in the future.