Hey all,
Started going back gym after a massive break! Not enjoying it like I used to though.
31 years old now, used to lift like a beast from 20-25 years old. Got cancer at 25, had to have a nut removed
and ever since I've been battling with low testosterone levels and just never have the energy or drive to lift.
When I was around 25 I was dead lifting 180kg fairly easily, benching 140kg+ and my best attribute was my shoulders which I could strict press on a bar of 100kg. Never ever did much with my legs (I know) so squatting was zilch.
Quit gym when I got ill and after that I just got fat to be fair, I wouldn't say depressed but quite low and down. I remember I would do a full days graft on a demolition site then hit the gym like a boss. Now I'm struggling.
I joined a leisure center type of gym, the kits quite good to be fair. Loads of benchs, bars and free weights.
For the past 2 months I've had quite a bad front left delt which gives me too much pain to shoulder press but is fine for bench which is strange. I put ice on it every night for at least 30 mins and it does actually seem to be helping.
At the moment I go gym 3 days a week (Mon/Wed/Fri). I usually start with deadlift which will be a warm up on 100kg (10 reps or so), then 140kg(6ish reps), then 170kg(4-5 reps) then if I feel upto it will probably do 1 lift of 200kg. Now the 200kg is a record for me, and out of the 5 times I've attempted I've only managed it 3 times.
After deadlift I've actually started to squat. I found it extremely difficult at the start, barely being able to squat 40kg without it turning into a good morning or not getting my bum low enough. I did a pb of 140kg the other day, which about made me explode.
After squat it will be bench which has always been one of my fav so I save for last (something to look forward to). Start off on 60 Kg for around 20 reps then to 100kg for 3 sets of 10 which is fairly comfortable. I did 140kg the other day but it didnt feel too great with the left delt being sore.
For the past 2 months all I've been doing 3 times a week is dead, squat then bench. I would do more but the delts been abit sore and I kinda like those 3 work outs. Never been a fan of lat pull but do like most variations of row except bent over.
At the moment I'm weighing in at a wale 104kg which I'm defo not happy about. I would love to see 90kg or even 87kg which was my all time lowest weight of the past 10+ years!
I do try and do 25 minutes of cardio each gym day, but depends on time/mood. My cardio is usually 20 minutes of max incline of fast pace walking then 5 minutes of flat jogging. Sometimes I do 2000m on row machine then go on cross trainer to make up the time. At the end of the day I need to eat less end of.
So at this current day and time:
Weight 104kg
PB's
Bench : 140kg
Squat : 140kg
Deadlift: 200kg
I want to get my weight down to at least 90kg but keep or improve all of that if possible!
Started going back gym after a massive break! Not enjoying it like I used to though.
31 years old now, used to lift like a beast from 20-25 years old. Got cancer at 25, had to have a nut removed
and ever since I've been battling with low testosterone levels and just never have the energy or drive to lift.When I was around 25 I was dead lifting 180kg fairly easily, benching 140kg+ and my best attribute was my shoulders which I could strict press on a bar of 100kg. Never ever did much with my legs (I know) so squatting was zilch.
Quit gym when I got ill and after that I just got fat to be fair, I wouldn't say depressed but quite low and down. I remember I would do a full days graft on a demolition site then hit the gym like a boss. Now I'm struggling.
I joined a leisure center type of gym, the kits quite good to be fair. Loads of benchs, bars and free weights.
For the past 2 months I've had quite a bad front left delt which gives me too much pain to shoulder press but is fine for bench which is strange. I put ice on it every night for at least 30 mins and it does actually seem to be helping.
At the moment I go gym 3 days a week (Mon/Wed/Fri). I usually start with deadlift which will be a warm up on 100kg (10 reps or so), then 140kg(6ish reps), then 170kg(4-5 reps) then if I feel upto it will probably do 1 lift of 200kg. Now the 200kg is a record for me, and out of the 5 times I've attempted I've only managed it 3 times.
After deadlift I've actually started to squat. I found it extremely difficult at the start, barely being able to squat 40kg without it turning into a good morning or not getting my bum low enough. I did a pb of 140kg the other day, which about made me explode.
After squat it will be bench which has always been one of my fav so I save for last (something to look forward to). Start off on 60 Kg for around 20 reps then to 100kg for 3 sets of 10 which is fairly comfortable. I did 140kg the other day but it didnt feel too great with the left delt being sore.
For the past 2 months all I've been doing 3 times a week is dead, squat then bench. I would do more but the delts been abit sore and I kinda like those 3 work outs. Never been a fan of lat pull but do like most variations of row except bent over.
At the moment I'm weighing in at a wale 104kg which I'm defo not happy about. I would love to see 90kg or even 87kg which was my all time lowest weight of the past 10+ years!
I do try and do 25 minutes of cardio each gym day, but depends on time/mood. My cardio is usually 20 minutes of max incline of fast pace walking then 5 minutes of flat jogging. Sometimes I do 2000m on row machine then go on cross trainer to make up the time. At the end of the day I need to eat less end of.
So at this current day and time:
Weight 104kg
PB's
Bench : 140kg
Squat : 140kg
Deadlift: 200kg
I want to get my weight down to at least 90kg but keep or improve all of that if possible!
