My comeback journey

[CaptainAmerica98]

I'm new to this whole blog thing. Here is a little about myself. Started lifting at 14, did a few powerlifting meets as a teen. Pulled 600 at 200lbs at 18. Also as a teen competed in npc northern Kentucky placed 5th. Stopped lifting two years ago due to work made it difficult. About a year ago I had inguinal hernia surgery repair. Now I have gained back the lifting bug and looking to exceed where I left off. I am now 23 and ready to attack the weights animal style!

My split is as followed
Day1-back
Day2- chest
Day3- bis tri
Day4- quads and hams
Day5- shoulders and lower back

I don't have set exercises because I do not like to follow and be locked into what I am going to do for each body part. I've found over the years that this works best for me. I started train this past Monday and will started to keep a training log on here starting tomorrow. Just wanted to give a little info about myself and what I plan on doing.


Also my nutrition will be included as well

[CaptainAmerica98]

Hit back today. Felt good. This is my second week back in the game. Feeling pretty good. Little disappointed with my numbers compared to where they use to be but trying to work past that and remember that they will come just building myself back up.

Here's what I hit for back

Lat pulls 4 sets x 12
One arm rows 70sx12, 80sx 12, 90x8
Upright row Machine 3sets x 10
Barbell rows 135x 8, 185x 8, 185x6
Rope pull downs 3sets x 12

Moved at a fast pase due to time restraint this morning but got a good pump and moved some blood into my back

[CaptainAmerica98]

I trained chest today. Got a really good pump.

Bench 135x12 185x10 225x5 235x1
Incline DB Press 50x12 60x 12 70x11 70x8
Hammer strength press 110x12 160x8 160x8 160x5
DB flyes 30x12 30x12 30x10 25x12
Crunches 4x25
Hanging leg raises 4x25

Starting my diet tomorrow. Going to the store later tonight picking up what I need. Wondering how you guys thing about my training log so far? Any and all suggests are welcome

[CaptainAmerica98]

Trained arm yesterday. It I by far my least favorite training day of the week.

Laying DB extension 30x12 30x10 25x12
Close grip bench 135x12 185x10 225x5
rope extensions 4 sets of 12 and a drop set on the last
push downs superset with dip machine 3 sets
E-Z cable curl 3 sets of 12
single machine preacher curl 3 sets of 10

Started my diet yesterday and here is what it is looking like

Meal1 4 whole eggs, 1cup oatmeal, 1 banana
Meal2 9o.z. ground beef, 1cup broccoli, 2 cups pasta
Meal3 Chicken breast, 1 sweet potato, 1 cup carrots
Meal4 Pre workout 1 cup of yogurt and 2 pieces of toast with jam
Meal5 Post workout 1 cup of rice, protein shake

Still work on the diet but it is working right now.

Using today as a rest day and recovering