ucimigrate
Active member
Hello Everyone,
I am on summer break. I signed up for an okay gym right next to my new apartment.
I have not lifted seriously in at least four years.
I am 174 cm, 210 lbs, at least 30% bodyfat, almost 40 years old, and completely detrained.
1. Getting back into the gym has been fun.
This first week, I have gone 5-6x, sometimes twice a day.
2. I do mostly free weights, some machines where plates are added, and swimming.
3. I admit, I am focusing where I am strong, and neglecting the weak muscles.
This means, lots of bench press, incline press, db press, machine press, machine back row, breast stroke swimming.
Some squats, but not nearly as much as I should do. No deadlifts.
4. I have been using this as an excuse to eat a lot of food. In my apartment, we have not gotten our utensils, etc.
Normally, a post workout meal will be 3 baked potatoes with a chicken breast.
This week, it has been an extra value meal at McDonalds, etc.
5. Can you give me a critique, etc.?
6. Right now, I can see some things happening:
a. Getting back the strength I once had should be okay.
I used to do 225 lb bench press * 9 reps. Today, I could only do 175 lbs * 5 sets.
Still, as long as I make progress each time, it should be fine.
b. My squat is still dysfunctional, due to anterior and lateral pelvic tilt, etc.
I could only do sets of 15 at 95 lbs. Still, I need to focus on high rep squats. Nothing beats a body transformation like barbell squats.
c. I need to make use of auxilary exercises, like one legged deadlifts, dead bugs, and dozens of other exercises that help with stabilizer muscles.
7. Any opinions on body composition?
My guess is that I will quickly gain about 10 lbs, but it will be strength, muscle mass, and fat.
Over time, my body will subside, as set point, etc. will not want to make it eat so much food.
Slowly, then, I will start to lose bodyfat.
I am on summer break. I signed up for an okay gym right next to my new apartment.
I have not lifted seriously in at least four years.
I am 174 cm, 210 lbs, at least 30% bodyfat, almost 40 years old, and completely detrained.
1. Getting back into the gym has been fun.
This first week, I have gone 5-6x, sometimes twice a day.
2. I do mostly free weights, some machines where plates are added, and swimming.
3. I admit, I am focusing where I am strong, and neglecting the weak muscles.
This means, lots of bench press, incline press, db press, machine press, machine back row, breast stroke swimming.
Some squats, but not nearly as much as I should do. No deadlifts.
4. I have been using this as an excuse to eat a lot of food. In my apartment, we have not gotten our utensils, etc.
Normally, a post workout meal will be 3 baked potatoes with a chicken breast.
This week, it has been an extra value meal at McDonalds, etc.
5. Can you give me a critique, etc.?
6. Right now, I can see some things happening:
a. Getting back the strength I once had should be okay.
I used to do 225 lb bench press * 9 reps. Today, I could only do 175 lbs * 5 sets.
Still, as long as I make progress each time, it should be fine.
b. My squat is still dysfunctional, due to anterior and lateral pelvic tilt, etc.
I could only do sets of 15 at 95 lbs. Still, I need to focus on high rep squats. Nothing beats a body transformation like barbell squats.
c. I need to make use of auxilary exercises, like one legged deadlifts, dead bugs, and dozens of other exercises that help with stabilizer muscles.
7. Any opinions on body composition?
My guess is that I will quickly gain about 10 lbs, but it will be strength, muscle mass, and fat.
Over time, my body will subside, as set point, etc. will not want to make it eat so much food.
Slowly, then, I will start to lose bodyfat.
