Starting again

Titanstar · Oct 27, 2023

Hi everyone.
This will be my log to motivate myself. Hopefully get some feedback and tips along the way.

Long story short, thought I had everything sorted, turns out my life fell apart in the last year.

I used to have a decent physique and good lifts.

I'm natural so sorry if this bores you all to death Haha.

Currently I'm doing a 5,4,3,2,1 plan to rebuild my strength.

I'm 6,2
Weigh 90 kg
Bf is about 13%-15% my scales fluctuate.

I did my first lifts this week so im currently looking at
140kg for 1rm dead
115kg for bench 1 rep
Squat 170kg for 1 rep

My workout today was as follows.
80kg x 10 reps bench
100kg x 4 reps bench
105kg x 3 reps
110 kg x 2 reps
115kg x 1rep

Incline bench
80kg x 10
85kg x 4
90kg x 3
95kg x 2
100kg x 1

My goals are to get stronger, improve my health and obviously be damm sexy haha.

Would love some feedback, or just to know there are some guys out there who would follow me.

Titanstar · Oct 28, 2023

Good morning everyone.
So my natural stack at the moment is
Cod liver oil
Beetroot extract
Vit d3
I was taking creatine ee but found i was holding a lot of water on my face.

Im not training today, my oldest boy decided to wake at 4 am and woke the youngest so feeling pretty rough.
I need some inspiration as to what to eat for breakfast if anyone has some ideas.

Thank you all.

SAVAGEPMHNP · Oct 28, 2023

Welcome back brother! Keep at it one day at a time and you'll get there. I usually do something quick for breakfast first thing since I also have kids (13 and 7), schoolwork, work crap to worry about so the quicker the better for me in the mornings! I bought one of those cheap Ninja blenders from Wal-mart and usually do Protein powder, creatine mono, cooked white rice or raw oats, 1 tbsp. natural PB, and water.

Keep up the good work!

Titanstar · Oct 29, 2023

SAVAGEPMHNP said:
Welcome back brother! Keep at it one day at a time and you'll get there. I usually do something quick for breakfast first thing since I also have kids (13 and 7), schoolwork, work crap to worry about so the quicker the better for me in the mornings! I bought one of those cheap Ninja blenders from Wal-mart and usually do Protein powder, creatine mono, cooked white rice or raw oats, 1 tbsp. natural PB, and water.

Keep up the good work!

Thank you bro I might just try that.
Thank you for following along too.

Titanstar · Oct 31, 2023

Today's workout
Today.
Fasted gym as I felt sick training after eating yesterday.

Deads
100kg 5 sets
X10
X10
X9
X8
X7

Dumbells bench
30kg x 10
35kg x 10
40kg x 10
45 kg x 7

And then I did cable crossovers for chest. then had a play on the machine I've attached.
Turns out whatever it is I'm really strong on it, as I can do the max for 12 plus reps

Then I had 20 grams protein shake
18g protein bar
A cortado and then did some work.

Titanstar · Oct 31, 2023

Yesterdays workout.. forgot to post

Breakfast.
Cereal with protein and milk.
Black coffee.
Pre workout drink

Gym.
Legs day.
Squats I went for volume as I wasn't feeling that strong.
5 sets of 10 squats.
70kg x 10
80 kg x 10
90kg x 10
95kg x 10
100kg x 10

4 sets of leg extensions
65kg x 12
70kg x 12
75kg x 10
80kg x 10

Hamstring curls
60kg x 8
70kg x 7
80kg x 6

Sit ups
3 x 15

Calf raises
Donkey calf 4 x 20reps
Seated calf extensions 4 x 20

Then I did backwards walking on the running machine for 3 minutes.
Got a massive pump in my quads and it helps my back posture.

Then I went to work and cleaned some carpets which is what I'm doing as I find it theraputic.

Then after work

Guess what... I went back to the gym and supersetted my arms biceps and triceps
Had a nice pump which was quite satisfying.

Then I had a Jacket potato with salad and chicken.

What do you think guys?

politicaljunkie · Nov 29, 2023

You're doing plenty in the gym that's for sure!

Hope you're sticking with it. My encouragement would be to find a consistent meal plan. Eating the same thing every day at roughly the same time is a super power that really allows you to see what is working and what isn't working.