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New Dad makes a Comeback!

MistrJay

MistrJay

Member
Welcome to my log. This will be an ongoing log to hopefully hold myself more accountable to make it to the gym or do my workouts at home.

I will add in cycles I will do along with update pictures.

Background: I'm 21 years old, weighing in at 190lbs and 25-30% BF. I could be wrong as I don't know how to correctly measure BF%, so I will post a picture tomorrow and see what you guys think. It's been 1 year since I've been in the gym setting and being serious about gaining strength and size. I guess it was kind of good in a way because I stepped back and learned a lot in my time off and what I want and this is my first step towards that "ultimate goal".

I plan to get to the gym 4 days a week, doing some body weight workouts 1 day a week and hopefully either swimming or doing some yoga 1 day a week (with 1 day off for undivided attention with the munchkin).

Hope you guys enjoy the log, be back tomorrow with update on the days workout.
 
Today's workout: I didn't have too much time so I tried to squeeze the most out of it that I could and I wanted to "test the waters" again as far as my strength goes. So far I'm using machines instead of free weights. Next I will be moving up to free weights and soon perfecting my form on the big 3. I knew I would lose quite a bit of strength, but it wasn't as bad as I expected.

-T-Bar Row 10 reps, 3 sets @ 45, 60 and 75 lbs
-Tricep Extension 10 reps, 3 sets @ 30, 40 and 50lbs
-Leg Press 10 reps, 3 sets @ 110, 130 and 135lbs
-Overhead Press 10 reps @ 50lbs, 5 reps @ 55, 2 reps @ 50lbs
-Seated Row 10 reps, 3 sets @ 50, 60 and 70lbs
-Standing Calf Raise 10 reps, 3 sets @ 80, 100 and 120lbs
-Preacher Curls 10 reps, 2 sets @ 50, 55lbs
 
Update: made an appointment with a personal trainer at a local gym to work on my squat, bench and deadlift form after the end of next week.
 
5/6 workout:

Took it easy today since my quads and triceps are killing me after yesterday's workout

-3 sets, 10 reps of hyperextension bench 0lbs, 10lbs and 30lbs

-30min of stationary bike for cardio and to hopefully stretch out my legs

Will post picture of "starting point" today after work.
 
I'm in..love seeing people transform themselves
 
cobri66 said:
I'm in..love seeing people transform themselves
Click to expand...

Haha thanks. I figured after someone tried to rollover a few times this week, it's time I hit the gym and get back into shape to keep up with him.

Side note: I realized I forgot to upload a picture of my "starting point" will do that before work today.
 
Starting point 5/7/2016
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It ain't pretty and it sure as hell is hairy, but it's a starting point
 
I finally got my macros in check to achieve my goal.

Kcal - 2549
Carbs - 288
Protein - 190
Fats - 71
 
5/10 workout:

Chest/Back/Shoulders/Calves

-Incline Bench machine: 3 sets 30lbs= 10reps, 45lbs= 10reps, 60lbs= 10reps

-Bench Press Machine: 3 sets 30lbs= 10reps, 45lbs= 10reps, 60lbs= 10reps

-TBar Row: 3 sets 45lbs= 10 reps, 60lbs= 10reps, 75lbs= 7reps

-Overhead Press: 3 sets 40lbs=8 reps 50lbs=6 reps 45lbs=5 reps

-Seated Row: 3 sets 50lbs= 10reps, 60lbs= 10reps, 65lbs= 10reps

-Calf Raise Machine: 3 sets 100lbs= 12reps, 100lbs= 10reps, 120lbs= 12reps
 
After my sessions to work on my form for the big 3 lifts I will have a more structured workout program and be able to make some serious gains.
 
5/11 workout:

-Leg Press Machine: 4 sets of 10 reps @ 90, 110, and 130. 1 set of 8 reps @ 150lbs.

-HyperExtension Bench: 3 sets of 10 reps (no weight today).

-Leg Extension: 2 sets of 10 @ 50lbs, 1 set of 7 @70lbs.

-Leg Curl: 2 sets of 10 reps @ 50lbs, 8 reps @ 70lbs.

20mins of cardio at the end
 
Hell yea! I'm trying to get my body fat down. I need to tweak my macros too but good job and keep at it. Subbed!
 
Did my session with the trainer today and worked on form for "the big 3" today and got it nailed down tight with cues and breathing. Have a 1 hour session next Monday to work on accessory lifts and ways to add pounds to my lift.
 
Apologies about not posting, I've been dealing with a stomach flu and haven't done anything too impressive.

5/17 workout: went light that day as far as lifting. I was feeling like crap by the end of the workout.

25 mins of cardio (5 mins PWO and 20 mins post)

-Leg extensions 3 sets x 10 reps with 70lbs

-Standing Leg Raises - 2 sets x 10 reps with 140lbs. 1 set x 8 reps with 160lbs.
 
5/19 workout:

Back to upper body workout today and it felt strong on shoulders, but I felt super weak in the chest today. I'm not too worried about it. By Monday/Tuesday next week I'll have worked on accessory movements w/ a trainer and have a workout plan for 5 days/week.

-Incline Bench machine: 3 sets 30lbs= 10reps, 45lbs= 10reps, 60lbs= 10reps

-Bench Press Machine: 3 sets 45= 10reps, 65lbs= 10reps, 75lbs= 10reps,

-TBar Row: 3 sets 45lbs= 10 reps, 60lbs= 10reps, 75lbs= 8reps

-Overhead Press: 3 sets 40lbs=8 reps 50lbs=6 reps 45lbs=5 reps

-Seated Row: 3 sets 50lbs= 10reps, 60lbs= 10reps, 65lbs= 10reps
 
5/21 workout: went back to legs day after taking a day off and I'm starting to get the strength back in my quads.

-Leg Extensions: 3 sets 10 reps @ 60,70, and 80lbs

-Leg Curls: 2 sets, 10 reps @ 50 and 60lbs. 1 set, 8 reps @70lbs

-Standing Calf Raise: 3 sets, 12 reps @ 100, 120, 140lbs

-Seated Calf Raise: 2 sets w/o weight for 10 reps, 1 set 8 reps w/ 90lbs on.

-20mins of cardio (5 before and 15 afterwards).

Didn't know how to do the seated calf raise at first and had it slam in the middle of the gym, more embarrassing than anything, but I got it down. Haha. Tomorrow hopefully starts new regiment and workout program. Later this week I'll work on meal prep and a menu for the week for breakfast and lunch.
 
Program won't be done until this weekend, but my trainer is trying to make it like a powerlifting program. Learned some new moves on some of the machines and worked on different accessory movements for bench, squat and deadlifting.
 
Program is done and I'm super stoked for it. Worked with the personal trainer and will be doing 5 days/week for lifting as a Push, Pull, Push, Pull, Full Body/High Rep.
 
Day 1 of the program:

Today was Pull 1 day of the week and it was killer. I can definitely feel it not 3 hrs after the workout, but it feels great to be back on track towards my ultimate goal.

Today's workout:

-Bench Press:
1x10x115
1x8x120
1x6x125
1x6x130

-Shoulder Press:
1x10x75
1x8x80
1x6x85
1x6x90

-Squat:
1x10x95
1x8x110
1x6x120
1x6x125

-DB Incline Bench:
3x10x35

-Cable Tricep Pushdown:
4x10x30

-Chest Fly Machine:
4x10x100

-Lat Raise Machine:
4x10x40

-Tricep Dip Machine:
3x10x180

-Calf Raise Machine:
4x20x140

-Cardio: 30min (10min warmup and 20min post workout)

-Core Workout:
Crunches 3x20
Bicycles 3x30
Twists 3x30
 
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