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  • LKQSJH
    replied
    04/29
    Chest 2

    Press machine 325x15,11,7 250x13


    Dips -bw x 16,16,16
    Superset
    Fly machine 200x14,14,15

    Oh cable exts 160x15,15,15

    Incline press machine cluster 270x4,4,4,4,4,3

    Underhand cable ext 70 to 30 x 14



    Very little progress on this one. Its been a hectic week so not sure its not just catching up to me. I was able to at least meet what i did before and went up on a couple so thats still progress. I really figured now that i have been back at it hard almost 4 months the linear progression would start to flatten out big time but i'm ok with that because then i can swap out some of the movements.

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  • LKQSJH
    replied
    Too much to cover with all the bullshit that has gone on since I quit posting but glad to be back. To this day the gym I was training at is limited capacity and require mask so have not been back. I found out about a smaller gym my cousin was training at that never shut down and just let they guys come in and out through the back not to draw any attention back around September. Its like stepping back in time 25+ years with the machines they have but it gets the job done. Was back rolling again when in November I made the dummy mistake of setting a 110lb dumbbell on a not so stable bench while talking to another guy and it rolled off right on top of my foot and broke it. Said screw it 2020 sucked anyway and took off till first of the year to heal up my foot.

    Been back at it since January trying to just get back in a regular routine and clean up my diet. I guess you could say i'm doing a push/pull/legs split with couple days mixed in for delts. End of the year i was a sloppy 240 but dropped to 230 quickly and have been holding between 227-232 for last coulple months but condition is slowly improving and weight is going up on lifts.

    04/28 - Delts 1

    Rear delts on fly machine - 170x10,10

    120x15, 100x15, 80x15, 60x15

    Machine ohp- 275x20,12
    220x12, 190x12, 160x12, 130x12, 100x12, 70x12

    Delt raise machine 150x18,14,12,10,8

    Stretches x 50

    Adding in the additional days for delts because I don't feel like my delts have the same cap they used to. I can't do heavy free weight ohp anymore without causing shoulder pain so hoping the extra delt work will at least help bring back some of what I had. Couple pics below of current condition. Still have a good way to go to be where i want to be but knowing where i was 4 months ago I am ok with how things are going.


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  • LKQSJH
    replied
    Wed 07/29
    Weight 236

    Push 1

    Decline bench – 135x8,225x5, 275x8 135x15
    Rope push downs - 120x13,6,4rp 60x15
    Machine ohp - 140x15,10,6 90xfail
    Fly machine – 170x12,6,4 110xfail
    Side lateral machine – 100x20,10,7rp


    My right shoulder felt a big tight on the bench. Nothing bad, just didn't feel right so i didn't push as hard as i should have. I also didn't have a spot so that is always a bit of a mind screw. On one side you know you have to get that last rep up but i know i left some in the tank. On to the next one.




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  • LKQSJH
    replied
    Tues 07/28
    Weight 238

    Hack squats
    4 platesx12,12
    3 ppsx12
    2 pps12
    1 ppsx12

    Standing calf’s 340x12,12,11
    Extensions 90x15,10,7rp
    Lying ham curls 120x15,6,4rp


    I feel like my endurance is shit right now. I was totally gassed by the end of this one. The rp pump sets I did at the end were light but i just had nothing left. Overall my body feels good and rested so hopefully strength and endurance will pick back up quickly.

    Current diet
    1 - 4 whole eggs
    2 - (peri-workout) 100g carbs
    3 - 16 oz chicken and 1 can green beans
    4 - whatever my wife cooks for dinner
    5 - 6 low fat cheese sticks

    Not counting dinner with the family i am consistent with 1496 cals (160p/115c/41f) Mon-Fri. I am not really trying to gain or lose right now just monitor what my weight/body comp does now that i am back to training. I will stick with this for a month or so and then adjust if needed. Cleaning up my weekend diet would be helpful but going to enjoy what we have left of summer. Our weekends by the pool/grilling have been the only "fun" we have been able to have through this lockdown.

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  • LKQSJH
    replied
    Good to be back in the swing of things. The gym I am working out at right now is a very old school "power lifter" style place. Not a lot of selection on machines and most of the stuff is really old but it gets the job done. They have db's all the way up to 200lbs but several have bent handles and can just tell they let people get away with being rough on the stuff they do have. Only real complaint i have about the place is it is hot. It has ac but when its almost 100 everyday they keep it around 84-85 in there which is way off from what my old gym was, Not knocking the place because i am glad to have anywhere to go but does make me miss my old spot a bit.

    I decided to go back to a push/pull/legs split. Using some dc principles in setting up a rotation and some rp sets but most of my rp sets will be aimed at the 20+ total reps to start out. As i get back in a groove i will go heavier but didn't want to try to jump right back where i was and risk injury.

    Monday 07/27
    weight 240

    Back 1

    Chest supported rows 220x13,7,6rp 120xfail
    Neutral grip pull downs 180x11,7,5rp 120xfail
    Rear delts on fly - 80x14,8,5
    Pullover machine - 7th hole x 20,12,9
    Db shrugs 100x12,12,12
    Seated cable rows - 190x10,8,7Rp

    Preacher curls 50x12,6,3


    Overall this session felt good. When I was trying to get over my doms i made some notes on what weights felt good on what movements so basing my starting weights off of that and will adjust as needed. Feel pretty weak for my size at the moment but sure i will bounce back with time.




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  • LKQSJH
    commented on 's reply
    Thanks! Glad to be back at it!

  • Ganggreen
    replied
    Looking thick though. Good luck on the comeback

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  • LKQSJH
    replied
    Well screw 2020 lol. I thought this was going to be the year my life got back to normal and routine but then came all the bs. Gyms in my area are still not open but did find a small gym that I can train at so have been back at it for one week but mostly trying to hit full body and get the doms over with again. I pretty much said screw it a few weeks into my shitty workouts and just said if i'm going to die from this covid shit i'm going to enjoy beer, burger, and pizza up till then. I started this week at 239 and down to 234 this morning. Was at the beach with the family all last week so think my true weight will balance out around 230 pretty quickly now that i am back on a schedule for now. My kids start back school on Monday but the first 4 weeks are online only. Then they move to a "hybrid" plan where they go for one week then out the next. My son will go from 8-3 while my daughter will go from 8-12. That is going to turn into a damn mess for 2 working parents but we will figure it out when the time comes. For now I'm going to get in what time i can in the gym and enjoy it.

    Pic from the early part of the beach last week. By the end i was a beer bloated mess but they say dad bods are in now so I was prob fitting in well.


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  • phoenix13
    replied
    Hey, it's good to see you posting! Your home/property is beautiful. It looks so peaceful. I saw your upside-down ohp pic and thought you were practicing handstands. That's the goal I settled on when the stay at home order was extended here. If life is turned upside down, go with it!

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  • LKQSJH
    replied
    Originally posted by ucsumma View Post

    You're in a great position to start leaning out - how far are you wanting to push it eventually?

    Knowing you'll be sheltered in place even longer, any chance of getting some heavy DBs or a rack or anything?
    As of now my end goal is to hover around 205-210lbs at around 10% bf. I don't plan to compete again but just want to be fairly lean while still holding decent size for my height. I know from taking off time that muscle doesn't just "fall off" if you stop training for 2 months as I was able to bounce back pretty quick with my strength after a year off. I have been watching fb marketplace and craigslist daily but no luck so far. I would be willing to drop a few hundred right now but I'm not going to spend a grand on stuff I have no intent on using as soon as the gym is avail. Also with pay getting smaller every week and a family of 4 I just don't feel great about spending "unnecessary" money right now. As of now I am doing what I can with what I have and trying to increase my activity levels as well as I have cut back carbs since not training heavy.

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  • ucsumma
    replied
    Originally posted by LKQSJH View Post
    Right now I am really missing the gym bad. Its hard to stay motivated to do bs workouts for an extended period of time. I am still working but its been bad slow and getting worse weekly.
    You're in a great position to start leaning out - how far are you wanting to push it eventually?

    Knowing you'll be sheltered in place even longer, any chance of getting some heavy DBs or a rack or anything?

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  • LKQSJH
    replied
    I have been trying to stay positive and make the best of things but the announcement we are under "Stay at home order" through 4/29 was a real bummer for me. Last year when I was out of the gym it was because life was so busy with building my new house I just didn't have time for the gym. Right now I am really missing the gym bad. Its hard to stay motivated to do bs workouts for an extended period of time. I am still working but its been bad slow and getting worse weekly. Not trying to have a pity party as many people are in much worse situations I guess I just never realized how much I "need" to stay busy for my own good. Guess I have just been in a funk because I don't like feeling unproductive at work or in the gym and both of those suck right now. Getting a ton of stuff done at home on the weekends so those help but the weeks seem to be dragging by right now. I also really need a break from my kids. Don't get me wrong, I love my kids to death but really miss date night with the wife and I can tell she needs it too but not much I can do to change the situation right now.

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  • LKQSJH
    replied
    Hit delts/traps the best I could today. I tried doing bodyweight ohp for the first time and felt like a dumbass. Just really akward doing something like that I have never done. Next time I do these I am going to try to get more straight up/down but I really felt like I was pretty vertical (compared to what pic looks like) and want to make sure the focus is on my pressing more than worrying about balance. If I am stuck to doing this type of stuff for weeks to come I would imagine I will get the hang of them. Also did some side and front raises, shrugs, db ohp. Far from great but was enough to get my delts full of blood. My goal of going to the park was killed because it was still raining this morning but hoping I can get out there tomorrow.

    delt.png



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  • LKQSJH
    commented on 's reply
    Thanks man! Family is doing good so all is well. I spent 11 years in the neighborhood life and its not bad but I prefer having my space. It def has trade-offs and I understand why some prefer that. I am stuck in an office 40+ hours a week so I love having space to be outside after being stuck inside so much.

  • johndylan15
    replied
    Awesome house and setup man and looking strong in progress pic!
    I grew up in the country on hundreds of acres of family land until I went to college. Those pictures make me miss it and reminisce as I now am living the city/neighborhood life. They each have there positives and negatives.

    My better half would be obsessed with your porch. Our plan is to eventually build a home with the same type of setup/seclusion from the city.
    Sucks about the gym thing or lack thereof but at least you have a damn nice place to quarantine and plenty of space.

    Hope all is well, my man.

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