Soldato
So, I started working out this time last year and I came here and got some amazing advice and saw some real weight lost and change in my life. I gained a real love for lifting and was pretty much hooked. Everything in life was turning around, felt amazing, and really happy for once in a long time.
But around April last year I had to go in for surgery on my right eye, then the left eye in May. This is due to a disease in both my eyes that is degenerative, and thus it had to be stopped ASAP. I'm glad to report that the progression as stopped but I may need cornea transplants later on in life. After this I wasn't allowed in the gym for a while, then things at work got worse, I quit. Things just took a turn of the worse.
But now I have a awesome new job I love, and everything in my life is stable again. I have started going to the gym again since the start of the year and I'm starting to get back into the swing of things. So I thought it would be great to make a log and be very strict and disciplined. I have set myself real goals that I hope to achieve.
Current info
My targets are split into 1 month, 6month, 1 year goals.
Every month: Drop 1.5kg, till I'm around 70kg
6 Month: Fit into my suit form 3 years ago, I think I was around 78-80kg at the time so well be a good push to get back in, haha.
1 year: Start training to powerlifting.
One thing I really want to do is too start powerlifting, the community looks great and competition is one thing I'm sure well help my push myself. I'm currently aiming for a 4 day split, with an extra day for mobility training, Ice's mobility thread well come in handy.
Currently my body in terms of strength is pretty even, apart form my right leg. I injured it pretty badly 4 years ago and lost all the muscle in my quad/hamstring. Going forward for a few months I well focus more on my right leg, I well be doing Box squats, single leg press.
Workout - feel free to critique
Diet - Aiming for 1800cal to start off with and well slowly keep going down, Metric BMR is 2k. Trying for 40/40/20 Protein/Fats/Carbs split but the carbs are a bit high and fats are a bit low. Not sure what to switch up, I find it a bit difficult not to have a carb for breakfast and lunch. I guess I could try skip pasta or something similar for Lunch. I might do this after 1/2 months.
For reaching this far, enjoy a gif.
But around April last year I had to go in for surgery on my right eye, then the left eye in May. This is due to a disease in both my eyes that is degenerative, and thus it had to be stopped ASAP. I'm glad to report that the progression as stopped but I may need cornea transplants later on in life. After this I wasn't allowed in the gym for a while, then things at work got worse, I quit. Things just took a turn of the worse.
But now I have a awesome new job I love, and everything in my life is stable again. I have started going to the gym again since the start of the year and I'm starting to get back into the swing of things. So I thought it would be great to make a log and be very strict and disciplined. I have set myself real goals that I hope to achieve.
Current info
Height: 176cm - I'm a pretty small man.
Age: 23
Weight: 88KG
Current Lifts:
Bench: 55KG
Row: 35KG
Squat: 85KG
OHP: 30KG
Deadlight: 90KG
Age: 23
Weight: 88KG
Current Lifts:
Bench: 55KG
Row: 35KG
Squat: 85KG
OHP: 30KG
Deadlight: 90KG
My targets are split into 1 month, 6month, 1 year goals.
Every month: Drop 1.5kg, till I'm around 70kg
6 Month: Fit into my suit form 3 years ago, I think I was around 78-80kg at the time so well be a good push to get back in, haha.
1 year: Start training to powerlifting.
One thing I really want to do is too start powerlifting, the community looks great and competition is one thing I'm sure well help my push myself. I'm currently aiming for a 4 day split, with an extra day for mobility training, Ice's mobility thread well come in handy.
Currently my body in terms of strength is pretty even, apart form my right leg. I injured it pretty badly 4 years ago and lost all the muscle in my quad/hamstring. Going forward for a few months I well focus more on my right leg, I well be doing Box squats, single leg press.
Workout - feel free to critique
Monday - Chest, Shoulder
Bench
Incline Bench
Flys
Arnold Press
Side Lateral
Tuesday - Triceps, Arms
Skullcrushers
Cable extensions
Dips
Dumbbell Curl
Preacher Curl
Thursday - Legs
Squats
Box Squats
Lunges
Leg Curls
Calfs on leg press
Friday - Back
Deadlifts
Peddle Rows
Lat Pulldowns
Assisted Chin ups - Need to drop a bit of weigth and increase my back strength
Saturday/Sunday - Mobility/Core
Need to read a bit more about this and see exactly what I need to work on.
After the weigths I always hit 20mins of cardio, generally I like the rowing machine or bike. Normally go pretty hard on some HIIT and burn myself out as much as I can.
Bench
Incline Bench
Flys
Arnold Press
Side Lateral
Tuesday - Triceps, Arms
Skullcrushers
Cable extensions
Dips
Dumbbell Curl
Preacher Curl
Thursday - Legs
Squats
Box Squats
Lunges
Leg Curls
Calfs on leg press
Friday - Back
Deadlifts
Peddle Rows
Lat Pulldowns
Assisted Chin ups - Need to drop a bit of weigth and increase my back strength
Saturday/Sunday - Mobility/Core
Need to read a bit more about this and see exactly what I need to work on.
After the weigths I always hit 20mins of cardio, generally I like the rowing machine or bike. Normally go pretty hard on some HIIT and burn myself out as much as I can.
Diet - Aiming for 1800cal to start off with and well slowly keep going down, Metric BMR is 2k. Trying for 40/40/20 Protein/Fats/Carbs split but the carbs are a bit high and fats are a bit low. Not sure what to switch up, I find it a bit difficult not to have a carb for breakfast and lunch. I guess I could try skip pasta or something similar for Lunch. I might do this after 1/2 months.
For reaching this far, enjoy a gif.
Last edited:
