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Getting back to my weight of 20 years ago

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  • Getting back to my weight of 20 years ago

    Took off the last year from all weight training, just did body weight training, walking, yoga and stuff like that. I joined the gym 3 weeks ago and am hitting the weights again, it feels fucking great. I do for the most part 12-20 rep sets, no training even close to failure and medium to low volume. Goal is not to build huge muscles but just to slow the aging process, and look athletic. Now that 50 is right around the corner I am thinking thinner and smaller is better for my health, so my goal is 205-210lbs.

    Age: 48
    Weight 234lbs
    Waist: 36 slacks
    Workout: push/legs/pull


    June 12th 2013

    PULL

    One arm cable rows: 60lbs 4x10-12
    Hammer CGPD 2 sets 4, 45's 12 reps super slow
    pullovers 125lbs 2x15
    Latt pull downs front: pussy weight, 3 sets of 12-15

    DB curls: 4 sets of 35lbs 15 reps
    Diversity is a code word for White Genocide

  • #2
    Push day

    Don't know why but decided to do some incline BB work today, I have not done BB work of any kind in 2 or 3 years.

    Incline BB press:
    205lbs 2 sets of 12

    Incline DB press:
    70lbs 2x12

    Peck-deck:
    2 sets of 10 super slow reps

    Cable delt laterals:
    Light weight, 6 sets of 12-15 reps

    Military press:
    4x12

    DB shrugs:
    90lbs 3 sets of 12

    Tri ext and tri rope ext
    3 sets of 12-15


    The incline BB pressing felt good, I will continue to do a bit of it but have to be careful not to go to hard or heavy.
    Diversity is a code word for White Genocide

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    • #3
      Hey Foreman. I'm glad you're back.
      Not Everything. Not Yet.

      Comment


      • #4
        Originally posted by The Joker View Post
        Hey Foreman. I'm glad you're back.
        Thanks, good to be back.
        Diversity is a code word for White Genocide

        Comment


        • #5
          LEGS

          Decided to try squatting again, been many years since I have done this, and about 4 years since I trained legs at all.

          Raw ATG squats:

          135x12
          185x12
          225x12

          Ended it there, lifts felt good but I don't want to be sore for a week.

          SLDL
          135lbs 2x15

          Hamstring curles:
          1x15

          Standing calf raise:
          2x15

          This was just a quick workout to get me ready for some real leg training, I will do a full workout next week.
          Diversity is a code word for White Genocide

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          • #6
            Good to see you posting in here again.
            My Competition Prep Journal

            Muscular Development Forum Rules

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            • #7
              June 19th 2013

              PULL

              DB Rows: 60lbs 2 sets of 12, 70lbs 2 sets of 8
              LPDF: 4 sets 10-12 reps
              Pullovers: 2 sets of 12 reps

              seated DB curls: 35lbs 3 sets of 12-15
              cable curls: 3 sets of 10-12
              preacher curls: 2 sets of 10
              Diversity is a code word for White Genocide

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              • #8
                Sounds like you are on a mission. Good luck with your transformation!

                Comment


                • #9
                  I have been in and out of town the last two weeks, on the road looking to make a change. So I have not kept up with this journal, but I found a much better job in another state so it was a great move.

                  So, something I knew at 20 but forgot at 30, and now know again. I quit lifting for about 8 months, just did cardio, pushups, situps and some calisthenics, yoga and stretching. The result was I lost some fat, built up a stranger core and felt great. Then I started lifting weights again, no cardio but kept the stretching and core work. The result is.....the fat is just melting away, I have lost 12lbs in a month and that's with no diet. So like I said in the beginning, I learned something I knew before.....weight lifting is the best way to shed fat hands down.

                  Weighed in at 230lbs today, that's my lightest weight in 5 years. Going to push it to 210, but I'm in no rush, just going to keep doing what I am doing till it stops working and then I will adapt. Going to do a push day today, will record it here after.
                  Diversity is a code word for White Genocide

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                  • #10
                    Congrats on the job.
                    230, nice.
                    No diet and lost 12 lbs in a month?
                    Impressive.
                    Whats your normal diet like?
                    My Competition Prep Journal

                    Muscular Development Forum Rules

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                    • #11
                      Originally posted by Bowden View Post
                      Congrats on the job.
                      230, nice.
                      No diet and lost 12 lbs in a month?
                      Impressive.
                      Whats your normal diet like?
                      7am: 6 egg whites, 3 egg yolks and a banana, or 1 cup oats and 12oz glass of skim milk. One or the other, never both.

                      12 noon: 1/2 cup Rice and 6oz chicken breast, with some veggies.

                      4pm: large baked potato and 6oz extra lean ground beef.

                      8pm: Most often rice, veggies and chicken.

                      If I snack between meals it is fresh fruit.


                      I will eat out once a week, typically Indian food, so tons of calories that meal. Probably around 2000 cals that meal. I think this jump starts the metabolism.
                      Diversity is a code word for White Genocide

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                      • #12
                        PUSH DAY:

                        Body weight: 230lbs

                        BB incline: 205x12,12,10
                        DB low incline: 70lbs12,12,11

                        Seated DB military press: 60lbsx12,12,12
                        cable side laterals: 4x12-15
                        front cable laterals: 3x10,10,10

                        tri rope ext: 100lbsx14,14. 110lbsx12
                        rear delts: light weight, one set of 20
                        Cable bicep curls: light weight, one set of 20
                        Diversity is a code word for White Genocide

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                        • #13
                          Good work man, keep it up! Looking forward to seeing your progress...
                          https://www.facebook.com/DavidLeesMPD
                          https://www.facebook.com/Ripped2ShredsPhysiques

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                          • #14
                            The last three months I have been working like a mad man. Getting a little time in the gym but not more then once a week. My weight is 237 so I have gained a bit but still better then when I was 285. Hitting my gym here in my new city Sunday, this years goal is to get small. I think 205 is realistic, going to give myself 4 months to hit that weight.
                            Diversity is a code word for White Genocide

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                            • #15
                              Weight 232lbs AM

                              Back and Chest workout.

                              DB rows 80lbs 4x12
                              Med grip pull downs 4x15

                              Incline DB press 80lbs 4x15
                              Cable flys ( slight incline) 2x12

                              My diet is tight, most meals are brown basmati rice, skinless chicken breast and broccoli. Other then that I have 2 egg yolks and 6 egg whites with coffee for breakfast, snacks are fresh fruit and veggies, with lean meats. As for drinking I am ding that once a week, thinking about cutting it out 100% till I get down to 210lbs.
                              Diversity is a code word for White Genocide

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