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View Full Version : Reinvention of myself



Erikk2003
10-01-15, 7:53 am
This is more for me, than anyone else.

Since I last visited (years ago) I stopped power lifting. Mostly due to getting married, having two beautiful girls (better than I deserve), moving from NYC to Long Island (now back in NYC), building a stressful career, and being consumed by drinking beer. Yep, I drink way too much beer, which led to my marriage falling apart. So now I am separated, have a beer gut, live alone but still see the girls, and lazy as all hell. I am now 46. I am 5'10" and weight about 238.

I have tried to get back into the gym more times than I can count. So I figured if I post my log, maybe this would force me to get back in line, in shape, in discipline, and reinvent myself.

I am going to dive into Cory Gregory's Squat Every Day 4-week muscle routine just to get started. Yes, there are probably better routines, but an everyday routine sounds like what I need.

My goals are to get back into shape and get back into powerlifting. My best squat and deadlift (years ago) were about 450, with a goal of 500 - my bench is the weakest. I would like to see if I can accomplish a 500 squat and deadlift. I am going to be working on being in the gym, more than the bar, stop drinking like a madman, improve my diet, and get into shape that a woman would appreciate.

I am a member of a gym in Garden City, Long Island, close to work, and Edge in NYC on 92nd Street; so there should be no excuses for not going.

And, yes, I actually need to buy a new weight belt as I lost my old one.

So here's to the reinvention...

Erikk2003
10-01-15, 8:11 pm
Went to the gym later than I wanted, as one of the kids had to come home as she was sick.

Day One's routine.

Walking Lunges 1x 100-200 feet.

Close-Stance Deep Squat - no belt:
135 x 10(reps) x2 (sets); 185 x 5 x2; 205 x 3 x2; 215 x 3 x1; 225 x 1 x 1; 235 x1 x1. I could have gone to 245 or 255 but held off just to be more safe.

Glut/Ham raise: reps: 12, 13, 15.

Bench: 45 x 30 - warm-up; 65 x 30 - warm-up; 135x12; 135 x8; 135 x 8; 145x 6

Incline Dmbl Press: 35 x12; 40 x12; 40 x12 could move up to 45

I ran out of time and wimped out on doing push-ups, and flys (next time).

had dinner one hour prior, and was still kind of full.

Over all felt good to get back into volume.

Peace.

Erikk2003
10-02-15, 9:26 am
Day two was basically the same as day one squats but with a belt. I still need to buy a belt.

Lifted at 6:00 AM

I warmed up on the bike for 3 minutes, and legs felt it as I kind of put some effort into the speed and level.

walking lunge 1 set 100-200feet: this sucks, I hated it.

Close-Stance Deep Squat with belt (except I do not have a belt)

135 x 10 (reps) x 2 (sets); 185x5x2; 2053x1; 225x3x2; 245x1x2; 250x1x1. I pushed the 250 as I was so close to it.

walking lunge for 3 sets of 200 feet: did 2 sets, and died.

weighted crunch: 10 lbsx30; 10x20; 10x15.

triset of seated row (3 sets x 12 reps), Pull Ups for 10-20 reps, single-arm dumbbell row (3 sets of 15):
SR 100x12; 4 pull ups (weakest exercise), 65 lbs x12; Sr 120x12, 2 pu, 65x8;

hips and lower back kind of sore. Exhausted as I still have to build up the workload tolerance.

Went to office, had 6 scoops of BCAAs.

Need to buy protein powder.

Peace.

GunRock
10-03-15, 3:25 am
This is more for me, than anyone else.

Since I last visited (years ago) I stopped power lifting. Mostly due to getting married, having two beautiful girls (better than I deserve), moving from NYC to Long Island (now back in NYC), building a stressful career, and being consumed by drinking beer. Yep, I drink way too much beer, which led to my marriage falling apart. So now I am separated, have a beer gut, live alone but still see the girls, and lazy as all hell. I am now 46. I am 5'10" and weight about 238.

I have tried to get back into the gym more times than I can count. So I figured if I post my log, maybe this would force me to get back in line, in shape, in discipline, and reinvent myself.

I am going to dive into Cory Gregory's Squat Every Day 4-week muscle routine just to get started. Yes, there are probably better routines, but an everyday routine sounds like what I need.

My goals are to get back into shape and get back into powerlifting. My best squat and deadlift (years ago) were about 450, with a goal of 500 - my bench is the weakest. I would like to see if I can accomplish a 500 squat and deadlift. I am going to be working on being in the gym, more than the bar, stop drinking like a madman, improve my diet, and get into shape that a woman would appreciate.

I am a member of a gym in Garden City, Long Island, close to work, and Edge in NYC on 92nd Street; so there should be no excuses for not going.

And, yes, I actually need to buy a new weight belt as I lost my old one.

So here's to the reinvention...

Welcome back Bruh.

Here's something to help motivate you on this Journey:
http://www.animalpak.com/Rage/Extras/wallpaper/YouAreYourMakerWallpaper.jpg

Erikk2003
10-03-15, 3:49 pm
[QUOTE=Gunrock;1419643]Welcome back Bruh.

Thanks a lot. The lifters here always seems to have everything you need to push you and motivate you though the toughest part.

Erikk2003
10-03-15, 4:01 pm
I was really sore today.

Day three used pause squats.

Bike 3 minutes as a warmup.

Walking lunges (I really hate these): 100-200 feet. As Lee Haney said "Everyone wants to be a Bodybuilder, but nobody wants to do their lunges."

Close stance deep squat with pause: 135x15; 185x12; 185x10; 195x8; 225x6. I did not push it too much, as there volume increased and there was a pause.

Push Press: I actually missed this, exercise. Not that I see it on the list, I am pissed that it got missed.

Triset:
Dumbell Shrug/Rear-delt fly/lateral raise:
60x12//15x16//20x12

70x12//15x11//20x8

90x12//15x10//20x8

my shoulders are the weakest, so I am going to add the push press to tomorrow as payback for missing it.

I bought protein powder and maxed out the clean food intake.

Peace.

Erikk2003
10-07-15, 9:13 am
today the routine called for front squats, and for some reason I just cannot figure them out. So I worked on trying them and just did regular squats mixed in.

Bike 3 minutes;

Walking lunges 100 feet;

Front Squat no-belt - no could do, I just cannot get the movement down

Bicep Dmbl curls: 3-4 sets of 3-8 - the dmbls were being used so I did regular curls.

T-pushdowns for 3-4 sets of 20.

Preacher curls - I concentrated on the feel and movement rather than the weight, biceps still sore days later.

Reverse curls 3-4 sets of 12 reps 40-50 weight range, then 60 x10 reps.

Erikk2003
10-07-15, 9:18 am
this is a continuation of the front squat disaster. I just cannot get the movement down. The primary problem is holding the bar. I do not have the wrist flexibility in holding the bar, or my arms are too long. I then tried crossing my arms and the bar sits against my throat.

Bike 3 minutes;

Walking lunges 100 feet,

Close stance squats, no belt: 135 x 10 reps x2 sets; 185 x 5 x2; 225 x 3 x 3; 255 x1 x3

Wide grip incline barbell bench: warm up with bar x30; 95 x5; 115 x5; 135 x5; 135 x3; 115 x5; 125 x4;

peace.

C.Coronato
10-07-15, 9:36 am
Welcome back and congrats my brother. Always a good feeling getting back into something you loved for so long.