MVPs Return to Training

-MVP-

-MVP-

Member
Been back at it since April 22nd. I started out at 272 lbs and as of last weekend I’m down to 255.6 lbs… goal is to get down to 200 lbs and hit my best lifts possible for strength.

Tonight’s workout:

Thursday May 23, 2024 - Lower Body-

Trap Bar Deadlift:
135 lbs X 5
185 lbs X 5
225 lbs X 5
275 lbs X 2 X 5

Hyperextensions:
Body Weight X 10
10 lbs X 10
15 lbs X 10

Hack Squat:
235 lbs X 3 X 10

Donkey Kicks:
40 lbs X 3 X 10

Good Mornings:
105 lbs X 3 X 5


Long term goals are as follows….
Body weight: 200 lb
Squat: 425 lb
Bench Press: 315 lb
Deadlift: 455 lb
 
Tuesday May 28, 2024 - Upper Body

Comments: workout was done while sick. Every time I reintroduce to vitamins and / or gym I get sick. This time it’s taken about a month but nonetheless I feel like **** and took it light today.


Flat Barbell Bench Press:
Bar X 3
95 lbs X 10
135 lbs X 3 X 10 (slow and controlled focusing on “squeezing” the chest on the concentric phase)

Thickbar Row:
135 lbs X 3 X 5

Seated DB OHP:
50 lbs X 3 X 8

Eccentric Pull-ups:
BW X 5

Neutral Grip Lat Pulldowns:
140 lbs X 3 X 12

Face Pulls:
100 lbs X 3 X 15

Lateral Raise:
15 lbs X 3 X 10

Rope Pulldowns:
90 lbs X 3 X 10

Seated Preacher Curls:
50 lbs X 3 X 10

Post workout comments: feel like ****. Even when going easy training sick isn’t a good idea.
 
I know I’ve lifted and not recorded, but I’m going to record tonight’s.


Saturday, June 1, 2024 - Lower Body

Trap Bar Deadlift:
135 lb X 5
185 lb X 5
225 lb X 5
285 lb X 3 X 5

Hyperextensions:
+15 lb X 3 X 15

Hack Squat:
Sled + 180 lb X 3 X 8

Barbell Good Mornings:
115 lb X 3 X 8

Front Squat:
135 lb X 3 X 5
 
Congratulations on the weight loss. 270 was about where I started myself as well. Good looking sessions, keep up the good work!
 
-MVP- said:
Post workout comments: feel like ****. Even when going easy training sick isn’t a good idea.
Click to expand...

always seems like a fine line to me. If I can get out of bed and slam a little preWO, exercise makes me feel better. Except when it makes me feel worse. and usually it's hard to tell which way it's going to take me until after it's already happened, lol.
 
Dustin07 said:
always seems like a fine line to me. If I can get out of bed and slam a little preWO, exercise makes me feel better. Except when it makes me feel worse. and usually it's hard to tell which way it's going to take me until after it's already happened, lol.
Click to expand...

Ya know I was just thinking this myself. Ended up getting over it pretty quick. Could have been just allergies but it felt like it was something worse. Feels good to train healthy again though!
 
Tuesday June 4, 2024 - Upper Body

Pre workout RC work…

Flat BB Bench Press:
Bar X 25
135 lbs X 5
185 lbs X 5
205 lbs X 3
225 lbs X 1
135 lbs X 10

Flat DB Press:
40 lbs X 2 X 15
50 lbs X 10

T Bar Row:
2 plates + machine X 3 X 8

BB OH Press:
85 lbs X 10
115 lbs X 3 X 6

Pullups:
BW X 2 (I was shocked, haven’t been able to do one in 10 years)

Lat Pulldown:
205 lbs X 3 X 15

Face Pulls:
100 lbs X 3 X 15

Seated Lateral Raise:
15 lbs X 3 X 10

I started taking creatine last week and definitely feel good. That 2 plate bench felt good after not benching it for 10 years. I’m 6 weeks back in and for weeks I had terrible left shoulder pain but I noticed if I warm up good and do some RC work pre workout I feel a lot better.
 
I tore my rotator cuffs twice, baseball and wrestling. Occasionally mine would flare up doing ring muscle ups or even benching and I started throwing in light kettlebell armbars anytime I'd feel a twinge of pain. it's worked wonders to prehab me. I haven't had legit shoulder injuries in over a decade now.
 
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