Alright, I finally got the balls to start a log.
I hope that by doing so I will get input from more knowledgable people and in turn this will be a catalyst for improvement.
33 Y/O Male
160 lbs at about 19% BF as measured by caliper/skinfold.
I work a deskjob and just recenly got back in the gym after about a 4 year hiatus. I’ve never been strong and honestly I’m just sick of looking at myself in the mirror and wondering where the little definition I had in my 20’s went.
My diet is pretty clean almost all whole food, I supplement with Low-Carb Metabolic Drive and some FFA’s, will be going with the Flameout once my current stockpile of flax seed oil and fish oil run out.
Typical breakfast is Bowl of whole grain cereal like Kashi with 1%. Blended protein shake consisting of 2 scoops, 1/4 - 1/2c frozen blueberries, 1/4-1/2c non fat plain yogurt, milk and water accordingly. 1 cup coffee (bit of half and half) and a banana on my way into work.
I snack on mainly citrus and bulk Almonds and Walnuts at my desk during the day, go through about 1 cup and 2 oranges of these while at work.
Lunch is typically a salad with mixed greens, 2 HB eggs, 1/2c tuna, broccoli, cucumber, raisins, tomatoe, sunflower seeds with low fat ranch on top. sometimes I throw in some beats as well.
Usually mroe nuts and a Spike before workout
Plain protien shake immed after weights
Dinner with meat(chicken breast, steak, ground turkey are the staples), veggies (salad or steamed typically) and either rice (brown or white) or pasta about an after workout. Glass or two of red wine. Water throughout the day.
My routine has been a whole body type plan for about the past 5 weeks, just trying to get all the bones and ligaments used to feeling some strain again. Standard for me is an hour in the evening doing the following. This was given to me by a trainer at the gym I go to. I honestly think the guy did a pretty good job of having me focus on form and setting me off in the right direction.
5 minutes on the treadmill to get my heartrate up.
Squat or Smith Squat 4x8x105
FM Chest Press 4x8x70
SS1 - Seated or lying leg curl 3x10x80
SS1 - Calf Raise 3x10x95
Dumbell Row 3-4x10x35
SS2 - Flat Dumbell Press 3x10x40
SS2 Hammer Strength seated Row 3x10x110
end with various Ab work, weighted crunches, Russian Twists and some core stabilization stuff on the swiss ball.
Now I know these numbers are piddly but hey I’ve got to start somewhere and this is where I am. My squat really makes me mad but being a long legged scrawny guy I’ve really got my work cut out for me here. I’m typically sore as hell for 2-3 days following.
I’ve been doing this 3 times a week every other day or so and doing a 30 minute cardio running on the treadmill on non weight days, taking a day off each week.
Cardio kills me since I smoked cigarettes for about 10 years (thank goodness no longer) I’m dropping these sessions to 2 or 3 a week to accomodate more weight days.
I’m now upping weights to 4 times a week but just can’t do it with this routine. I’ve started experimenting with Good mornings in preperation for dead lifts. Also started mixing some chins, dips, shrugs, military press in as well but it’s random at this point.
- I have no training partner except my pregnant wife who isn’t much help at the moment.
- Softball season starts up again in a couple months, I’m a little worried about my hamstrngs due to nagging issues with them last year.
- Bumb right shoulder from rodeo, quad, dirtbike and snowboarding accidents. (thing always takes the brunt I swear) No current real issues with it except a bit of soreness now and again.
Last night was 35 minutes on the treadmill at about 150BPM. Tonight I will do standard full body above but leave out leg curls. Hamstrings are sore as hell from Good Mornings last Tuesday. (running nearly killed me last night)
Damn, now that I wrote the first chapter of this book I hope someone reads it!
I’ll start adding logs from here on out and am open to your advice so please bring it!