-MVP-
Member
As soon as I talked myself into joining an internet forum again. I told myself the first thing that I wanted to do was document my progression in a log. I remember back in the day these things used to motivate me so much. One thing in particular that I always enjoyed was being able to look back and track my progression.
So for starters, I'm getting back into training after a 10-year hiatus. I got divorced back in October after 11 years of marriage. I feel my health and weight helped contribute to all of that and that is partially why I was so crushed by the reality of the situation. I had lost confidence and respect for myself by letting myself go. In my early 20's, I was a 200 lb athlete that dedicated himself to the weight room pretty regularly. I was 300 lbs in June of this year when my wife and I separated. I was moody, miserable, and had no self-confidence whatsoever.
I weighed in on Monday at 205.2 lbs which is 50 lbs less than what I weighed during the summer months. While this is all decent progression. I mostly lost weight through days of not eating. I've recently been cleaning up some bad eating and drinking habits and slowly implementing a little here and there exercise. I designed a routine, looks a little like this.
Monday: Upper Body
Flat Barbell Bench Press- 3 sets of 3-5 reps
Barbell Rows or T-Bar Rows: 3 sets of 10
Incline DB Press: 3 sets of 8
Lat Pulldowns: 3 sets of 10
Incline DB Curls 1 1/2: 3 sets of 10
CGBP: 3 sets of 10
Tuesday: Lower Body
Squat: 3 sets of 5 reps
Single-legged press: 3 sets of 5 reps
Trap-bar deadlift: 3 sets of 5 reps
Hanging Leg Raises: 3 sets of 10 reps
Planks: 3 sets of 30 seconds
Weighted Sit Ups: 3 sets of 10
Wednesday: Cardio & Conditioning
Maximum push-ups in one minute
Maximum sit-ups in one minute
50 lunges
Overhead squats with 45 lb weight - 3 sets of 10
Battle Ropes: 20 seconds on/20 seconds off - 9 rounds
15 minutes of sprinting/running/walking
Thursday: Upper Body
Standing BB OH Press: 3 sets of 10 reps
Eccentric Pullups: 3 sets of 10
Flat DB Bench Press: 3 sets of 10
Meadows or Kettlebell Rows: 3 sets of 10
Preacher Curls: 3 sets of 10
Tricep Rope Pulldowns: 3 sets of 10 (dropsets)
Friday: Lower Body
Deadlift: 3 sets of 5 reps (Ramping sets)
Single legged press: 3 sets of 5 reps
Front Squat: 3 sets of 5 reps
Hanging Leg Raises: 3 sets of 10 reps
Planks: 3 sets of 30 seconds
Weighted Sit Ups: 3 sets of 10
Saturday: Cardio & Conditioning Repeat - Same as Wednesday
Goals: 200 lbs, 315 lb bench press, 405 lb squat, 450 lb deadlift. Currently 250 lbs.
Will be using a high protein, high-fat diet with mostly veggies. Only supplements will be a protein shake and multivitamin.
So for starters, I'm getting back into training after a 10-year hiatus. I got divorced back in October after 11 years of marriage. I feel my health and weight helped contribute to all of that and that is partially why I was so crushed by the reality of the situation. I had lost confidence and respect for myself by letting myself go. In my early 20's, I was a 200 lb athlete that dedicated himself to the weight room pretty regularly. I was 300 lbs in June of this year when my wife and I separated. I was moody, miserable, and had no self-confidence whatsoever.
I weighed in on Monday at 205.2 lbs which is 50 lbs less than what I weighed during the summer months. While this is all decent progression. I mostly lost weight through days of not eating. I've recently been cleaning up some bad eating and drinking habits and slowly implementing a little here and there exercise. I designed a routine, looks a little like this.
Monday: Upper Body
Flat Barbell Bench Press- 3 sets of 3-5 reps
Barbell Rows or T-Bar Rows: 3 sets of 10
Incline DB Press: 3 sets of 8
Lat Pulldowns: 3 sets of 10
Incline DB Curls 1 1/2: 3 sets of 10
CGBP: 3 sets of 10
Tuesday: Lower Body
Squat: 3 sets of 5 reps
Single-legged press: 3 sets of 5 reps
Trap-bar deadlift: 3 sets of 5 reps
Hanging Leg Raises: 3 sets of 10 reps
Planks: 3 sets of 30 seconds
Weighted Sit Ups: 3 sets of 10
Wednesday: Cardio & Conditioning
Maximum push-ups in one minute
Maximum sit-ups in one minute
50 lunges
Overhead squats with 45 lb weight - 3 sets of 10
Battle Ropes: 20 seconds on/20 seconds off - 9 rounds
15 minutes of sprinting/running/walking
Thursday: Upper Body
Standing BB OH Press: 3 sets of 10 reps
Eccentric Pullups: 3 sets of 10
Flat DB Bench Press: 3 sets of 10
Meadows or Kettlebell Rows: 3 sets of 10
Preacher Curls: 3 sets of 10
Tricep Rope Pulldowns: 3 sets of 10 (dropsets)
Friday: Lower Body
Deadlift: 3 sets of 5 reps (Ramping sets)
Single legged press: 3 sets of 5 reps
Front Squat: 3 sets of 5 reps
Hanging Leg Raises: 3 sets of 10 reps
Planks: 3 sets of 30 seconds
Weighted Sit Ups: 3 sets of 10
Saturday: Cardio & Conditioning Repeat - Same as Wednesday
Goals: 200 lbs, 315 lb bench press, 405 lb squat, 450 lb deadlift. Currently 250 lbs.
Will be using a high protein, high-fat diet with mostly veggies. Only supplements will be a protein shake and multivitamin.
