Starting Over

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  1. Starting Over


    Weight - 148.5
    Height - 5'7

    Training experience - 12 years

    Past - First 5 years of training (2006-2010) had me gain ~75lbs. I competed in powerlifting at 181, with my heaviest weight ever at 193.

    All time PRs include 325 bench, 365 squat, 425 deadlift. I have t-rex arms and a large chest, if you're scratching your head over those ratios.

    First daughter was born while training for my first geared (squat suit/bench shirt) meet. Quit lifting for almost year.

    2010-2012 saw me get into crossfit. 2011 i attempted to qualify for regionals. Not quite there. 2012 had high hopes but i slipped two discs in my lower back. Quit lifting for a little over a year.

    2014-2017 i trained off and on. Had two more kids. Never stuck with anything longer than 3-4 months. Lots of yo-yoing from 150lbs to 170lbs.

    2018. June. I didnt log my first two weeks, it was mainly fully body workouts getting myself through the beginner doms and all around soreness. Prepping for my hopeful comeback.

    I have experience in westside conjugate method, various crossfit protocols, russian volume, juggernaut, hiit, oly programs, little bit of everything. I feel like a veteran weight lifter and a little man's body. Has been very depressing at times.

    I always try to avoid being that guy who talks about how big he used to be and what he used to lift. I shy away from giving new lifters advice, because who wants advice from a skinny guy. Most people in my life currently either do not know I trained, those that do have never seen what i looked like. Besides family.

    Anyways. Here we are. I don't want to start from scratch. For the hundredth time. I've done everything. I need something new. I need to get out of this body.

    28 years old. 3 kids. Absolutely no more.

    Decisions have been made. Advice not really wanted. Follow along if you'd like.

    First cycle:

    Weeks 1-4: 40mg dbol
    Weeks 1-12: 500mg test e
    Standard clomid/nolva pct.
    Aromasin 12.5eod

    My job supplies me with unlimited liver support/bp support/protein/fish oil, etc.


  2. June 24

    Lat Pull Down
    120x8
    120x8
    120x8

    Hammer Row
    140x8
    140x8
    140x8

    Hang Clean
    135x5
    135x5
    135x5

    Curls. Lots of curls.
    •   
       


  3. June 26

    Front Squat
    115x6
    135x6

    Hyperextensions
    3 sets

    Leg Press
    180x10, 3 sets

    Abs

    Calves

  4. June 27

    Bench Press
    135x6
    155x6
    175x6

    Incline DB
    50x8
    60x8

    Forearms

    Skulls
    45x10
    45x10

    More tri, chest iso

  5. June 29

    BB Row
    135x10, 3 sets

    Hammer Row
    140x8
    170x8
    180x8

    Cable Rows
    105x10
    120x10

    Curls
    •   
       


  6. July 1

    Squat
    165x5
    185x5

    Romanians
    135x10, 3 sets

    Pull Ups

    Abs

  7. July 3

    Bench Press
    165x5
    185x5
    185x5

    BB Row
    135x5
    155x5

    Incline Db
    55x8
    65x8

    Skulls
    65x6

  8. July 5

    Squat
    165x5
    185x5
    200x5

    Front Squat
    135x5
    155x5

  9. July 6

    Seated Db Press
    50x8
    55x8

    Hang Cleans
    155x3
    165x3
    175x3

    Hammer Rows
    180x8, 3 sets

    Seated Cable Rows
    110x10, 3 sets

    Forearms

  10. July 9

    Calves

    Squats
    185x5
    205x5
    225x5

    Romanians
    185x10
    185x10

    Hang Cleans
    -up to 185x3

    Lunges

    Abs

  11. July 10

    Bench
    195x4
    205x4

    Incline Db
    65x8
    75x4

    BB Row
    155x10, 3 sets

    Skulls
    60x10
    60x10

    Rear Delts

    Chest Press

  12. July 11

    Rack Pull
    -up to 345x3

    Felt a pull in mid back.

    Kept going with a light back workout.

  13. July 16

    Squat
    185x5
    205x5
    225x5

    3 days rest for the back strain, very painful while sitting.

  14. July 20

    3 more days rest for the back pull. I actually grew the most in this week.

    Hammer Rows
    3x12

    Hammer Low Rows
    3x12

    Lat Pull Down 3x12

    More light back work.

  15. July 22

    Seated Db Press
    35x12
    40x12
    45x12

    Lateral Raises

    Skulls
    65x10, 3 sets

    EZ Curls
    65x8, 3 sets

  16. July 23

    Squats
    205x5
    235x5

    Abs

    Calves

  17. July 26

    Bench Press
    185x5
    205x5
    225x5

    Incline Db
    55x8
    65x8
    75x8

    Triceps

    Etc.

  18. July 28

    Front Squat
    135x5
    155x5
    185x5

    Squat
    185x5
    205x5
    225x5
    245x3

    Pull Ups
    +20x5
    +30x5

    Chin Ups
    +40x5

  19. July 29

    Hammer Curls
    35x10
    40x10

    Skulls
    85x10
    95x10

    Bis

    Tris

    Bis

    Etc.

  20. If you've read this far, cool.

    Here's a side by side of me on June 22nd (148.5lbs) on the left, and July 22nd (168lbs).

    Tanning helps. Lighting does too. But the progress is still prelevant. Squat is up from 185x5 to 245x3, bench is up from 175x6 to 225x5.

    7 weeks of test to go.
    Attached Images Attached Images   

  21. July 30

    Body Weight - 169

    Seated Dumbbell Press:
    55 x 6
    65 x 6
    75 x 6

    ____________________________

    HSPU:
    x 8
    x 7
    x 6 +1

    Seated Lateral Raise:
    15 x 10
    20 x 10
    20 x 10

    ____________________________

    HammerStrength Sh. Press:
    70 x 15
    70 x 10
    70 x 10

    Cable Face Pulls:
    3 sets x 15

    ____________________________

    Front Plate Raises:
    35 x 10, 3 sets

    Tricep Rope Press Down:
    Drop Set


    *The lines seperating exercises indicate supersets, ie: plate raises/rope press downs were a super set.

  22. July 31

    Body Weight - 170


    Front Squat
    175 x 5
    195 x 4
    205 x 5

    ________________________

    Box Squat
    135 x 3, 5 sets

    Hang Clean
    135 x 3, 5 sets

  23. August 1

    Body Weight - 170


    Hammer Strength Rows:
    180 x 10
    190 x 10
    210 x 10

    _________________________

    Lat Pull Down:
    3 x 10

    Reverse Dumbbell Curl:
    3 x 10

    _________________________

    Seated Cable Row:
    3 x 12

    EZ Bar Curl:
    65 x 10
    65 x 8

    _________________________

    Dumbbell Curls:
    drop set

  24. August 3

    Body Weight - 168


    Incline DB Press
    60 x 8
    70 x 8
    80 x 8

    Skull Crushers
    85 x 10
    85 x 10

    ______________________________ ___

    HammerStrength Shoulder Press
    90 x 10
    110 x 10
    130 x 10

    Seated Cable Rows
    75 x 12 slow neg, 2 sets
    115 x 10
    130 x 10

    ______________________________ ___

    Tricep VBar Press Down
    90 x 12

  25. August 6

    Body Weight - NA


    Front Squat
    185 x 4
    205 x 4
    225 x 4

    Good Morning
    105 x 10
    115 x 10
    135 x 10

    Pull Ups
    x 10
    x 10
  •   

      
     

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