Well, as mentioned in another thread, I'm back. I had been out of the gym and hadn't worked out for literally a year. Was eating terribly, and got out of shape in just about every way imagineable.
I only recent got back to the gym for the first time in a year 2 weeks ago. I had trouble 155 pounds on bench. 275 on squat gave me problems. Everything was weak weak weak. Weak like I haven't been since ... well ... I can't remember when.
However, things are looking up. This week in the gym, only 1 week later, I managed to put up 185 on the bench for around 8 reps, which is quite a jump from the previous week. Hopefully my strength will return to me, but I think it'll help my motivation to chronicle everything.
My workout plan currently is as follows:
Monday: Chest/Shoulders/Triceps
Wednesday: Back/Biceps
Friday: Legs
When get a little more accustomed I'll go MTThF instead and give shoulders their own day.
Ok so this is how Monday went:
BB Flat Bench -
135x15
155x12
175x8
175x7
DB Shoulder Press -
30x15
40x12
50x4 (too much)
40x10
Seated DB Lateral Raise -
20x12
20x12
20x12
Tricep Rope Pressdown -
(no weight listed on this machine)
4 plates x 12
4 plates x 12
4 plates x 10
Diet is fairly clean and getting cleaner. I have to work on improving breakfast; I usually have a bowl of cereal still. Lunch when I go into the office varies greatly but I always pick something healthy (we order out every day from a different place). Dinner is marinaded grilled chicken and oats or wild rice. Final meal of the day is fat free cottage cheese, protein powder, a little peanut butter, and splenda.
Obviously the healthiest two meals of the day for me are dinner and final meal (MWF the 4th meal is PWO). I won't be able to improve lunch all that much, or rather I could but I'd be missing out on free lunch and I'd rather save money. Breakfast I'm thinking of making my oatmeal "bread pudding". Basically quaker weight control oatmeal, fat free cream cheese, a little peanut butter, a small amount of fat free yogurt, and casein. That one is fantastic. Tastes great, has a crapload of protein, decent amount of complex carbs (low gi), and very little fat. Plus lots of fiber.
I figure on that meal plan I could likely drop fat at a good rate as long as I work hard in the gym. Who knows, maybe I'll get back in good enough shape to feel like preparing for the Lehigh Valley comp in 2008.
I only recent got back to the gym for the first time in a year 2 weeks ago. I had trouble 155 pounds on bench. 275 on squat gave me problems. Everything was weak weak weak. Weak like I haven't been since ... well ... I can't remember when.
However, things are looking up. This week in the gym, only 1 week later, I managed to put up 185 on the bench for around 8 reps, which is quite a jump from the previous week. Hopefully my strength will return to me, but I think it'll help my motivation to chronicle everything.
My workout plan currently is as follows:
Monday: Chest/Shoulders/Triceps
Wednesday: Back/Biceps
Friday: Legs
When get a little more accustomed I'll go MTThF instead and give shoulders their own day.
Ok so this is how Monday went:
BB Flat Bench -
135x15
155x12
175x8
175x7
DB Shoulder Press -
30x15
40x12
50x4 (too much)
40x10
Seated DB Lateral Raise -
20x12
20x12
20x12
Tricep Rope Pressdown -
(no weight listed on this machine)
4 plates x 12
4 plates x 12
4 plates x 10
Diet is fairly clean and getting cleaner. I have to work on improving breakfast; I usually have a bowl of cereal still. Lunch when I go into the office varies greatly but I always pick something healthy (we order out every day from a different place). Dinner is marinaded grilled chicken and oats or wild rice. Final meal of the day is fat free cottage cheese, protein powder, a little peanut butter, and splenda.
Obviously the healthiest two meals of the day for me are dinner and final meal (MWF the 4th meal is PWO). I won't be able to improve lunch all that much, or rather I could but I'd be missing out on free lunch and I'd rather save money. Breakfast I'm thinking of making my oatmeal "bread pudding". Basically quaker weight control oatmeal, fat free cream cheese, a little peanut butter, a small amount of fat free yogurt, and casein. That one is fantastic. Tastes great, has a crapload of protein, decent amount of complex carbs (low gi), and very little fat. Plus lots of fiber.
I figure on that meal plan I could likely drop fat at a good rate as long as I work hard in the gym. Who knows, maybe I'll get back in good enough shape to feel like preparing for the Lehigh Valley comp in 2008.