Rob's hopeful return to the gym...

robin7

robin7

robin7

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19 Mar 2013
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So lost motivation around 2/3 years ago. I made a load of progress up to age 23 and then slummed it for two years. I lost strength and size ending up 90kg and much fatter (in comparison to before, not 'fat' by any huge stretch).

From there I slid down again. This is the latest pics I have: http://imgur.com/a/sJLUG

I'm now around a year on from that last pic. I weigh 82.5kg in the evening, probably around 80kg in the morning and I'm starting fresh. I'm a lot smaller than that last pic in the images above. I'm not going to go into all the reasons how and why I gave up.

No idea what I can lift as I've been training once or twice a week and not lifting heavy for quite a while.

Heaviest lifts ever: 155kg bench, 200kg squat and 220kg (plus chains) around 88kg bodyweight I think.

Current lifts: Not a clue! But considerably less I'm sure.

Weird time to get motivated as I go on holiday to China in two weeks time for a period of 18 or so days, so two weeks to get into it and two weeks to hopefully not lose motivation... :D

Ah well, let's see how this goes :)

Edit: Forgot to mention I'm not at all sure what routine or diet/macro's I'll be doing. Diet wise I think I'm going to start by just making better food choices and increasing protein consumption. Routine wise I'll have a root through my old routines and see what I can fit into my life now. If they worked before, they'll work now :D
 
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One of us. One of us. One of us. One of us.

Odd time to get back in to it just prior to holiday, but there's no time like the present! You've got the right mindset with eating healthier for now and getting back in to a routine; too many people burn themselves out by getting back in to a meticulous diet and routine on day 1. Ease yourself in to it and keep it enjoyable and you'll stick around for the long term.

Best of luck bro.
 
Warbie said:
gl dude. You'll be back to beast in no time I'm sure!
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Thanks man really hope so!

MoNkeE said:
One of us. One of us. One of us. One of us.

Odd time to get back in to it just prior to holiday, but there's no time like the present! You've got the right mindset with eating healthier for now and getting back in to a routine; too many people burn themselves out by getting back in to a meticulous diet and routine on day 1. Ease yourself in to it and keep it enjoyable and you'll stick around for the long term.

Best of luck bro.
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Whoot whoot! All aboard the gaintrain :D

Yeah I tried a few times in the past 2 years to get back into it. A year ago I still had some good muscle and benched 140 in my first week back at it. But I burnt myself out trying to max out and get straight back into macro's etc. I managed two weeks and that was it. This time I want to ease in slowly, hence the holiday almost seems like it might be ok haha. I can keep eating healthily over in China hopefully (lots of rice and suspicious meat) and then get into training straight away when I get back.

Gym tonight and not too sure what I'm going to be doing, but I'm going to dig up an old 4 day routine I had and get on it! Will push myself but not to the point where I feel broken. Just a nice pump and only doing things/exercises I enjoy to stay motivated. Thanks for the extra motivation dude! :)
 
So I'm definitely not eating enough, but curiously am eating a lot of protein. Yesterdays macro's were:

238p, 204c, 71f for a total of 2.4k cals. I used to eat 600 carbs and 100g fat when I was bulking so I can see why I've been dropping so much weight :D

I trained upper power yesterday and was pleased really. In fact I vaguely surprised myself with the bench pressing at least as it felt a lot smoother than I expected.

Working sets only shown

Flat press
100kg x 5
100 x 5
110 x 5 (really didn't expect this as the 100kg was a grind, but wanted to see if I could do a rep or two... and well it felt easier than the 100kg!

Incline Flies
24 x 7
24 x 7 (This weight was too heavy. I think I'll try 22 or 20 next week)

Pullups
Bodyweight x 7
Bodyweight x 7 (second set was hard)

Dumbell Row
32kg x 5
32kg x 5
32kg x 5

Lateral Dumbell Raise
14 x 8
14 x 8
14 x 8

Cable Face Pull
25 x 8
25 x 8

EZ-Bar Skullcrusher
25kg x 12
25kg x 12

Dumbell Curls
18kg x 8
18 x 8

Shrugs:
Didn't do em!

All in all really pleased and a fair bit stronger than I expected. I'm still significantly down on all lifts and overall strength, but the bench was fairly pleasing. Legs are going to be worse I suspect as I know I struggled with 100kg for low reps last time I tried it (when I used to do sets on 160) so not looking forward to it.
 
Back from China and ready to get back on it.

Tracked macro's yesterday but didn't train. Will go thursday friday this week and do upper hypertrophy and lower hypertrophy.

Then Monday or sunday I'll start the full routine again with the power days and hyper days.

My old training partner messaged me asking if we wanted to lift together again when our old gym reopens (in a month or two) so will train and diet till then and reassess. Going to cut first and see what I have underneath before I start trying to gain :D

Whoot whoot! :)
 
Those numbers aren't bad at all considering you haven't trained in a few years! When you say flat press, do you mean with dumbbells or a bar? When I first started training it took me over a year to bench 100kg for one rep. Chest has never been my strong point though.
 
Jamesyboyjim said:
Those numbers aren't bad at all considering you haven't trained in a few years! When you say flat press, do you mean with dumbbells or a bar? When I first started training it took me over a year to bench 100kg for one rep. Chest has never been my strong point though.
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It was with a bar. I hit 130 for 3 after a few weeks restarting and then gave up again now haha. Just started this week with something different. Originally it took me like 2 or 3 years to hit 100kg but I trained and dieted really badly. I met a great training partner in uni and from there.it flew up and I was benching 160 and squatting 200kg after another year or two haha.

Recently I've decided to learn to olympic lift so going to start a new thread on it and hopefully get some advice.

Sorry for.any typos. On phone.
 
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