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Getting back in shape log

tkav1980

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Kilo Klub Member
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Oct 10, 2007
Messages
3,873
I hurt my back 4 months ago and got lazy and fat see attached pic of just how bad.
I built a small and cheap home gym because of covid and frankly, when thing's return to normal and I resume my 2 hour commute to work each way, it's the only way I'll have time to train.
BW : 185 lbs
Bodyfat: a lot
Height 5'7"
gear: 150 MG Test E/week that's it for now.

Training week 1:
Day 1: chest/back
bench: 225 x 10, 10, 8, 8 ,6
Wide Grip pull up : 10, 10, 8 , 6, 6
BB Row: 135 x 10 for 5 sets

Day 2: legs
SLDL : 135 x 10 5 sets
Squat(I hurt my back bad warming up 4 months ago)
135 x 12 5 sets
Calvs: 315 x 10 5 sets
Abs: bench crunches 5 sets of 20

Day 3: Shoulders and Arms:
OHP : 135 x 8, 8, 6
1 arm laterals: 35 x 13, 13
Bi's Concentration curls: 30 x 8,8,6,6,6
TRi's:
CGBP: 225 x 10,9,9
Overhead 1 arm extensions: 40 x 10, 8

Day off,
Repeat.

Fast forward 2 weeks
Bench is now at 315 x 6,6,5, then 225 x 12,12
BB row: 225 x 10, 8,8,6,6,4
Pull up BW x 10,10,10,9,9,
Squat( Moving up slow) 225 x 12 x 5sets
SLDL 225 x 6,6 then 135 x 10, 10, 8
CGBP: 315 x 5, 5 then 225 x 10,10,8
OHP: pre exhaust with laterals 50 LBS at 10 for 2 sets then 135 for 3 sets of 12 ( I have no idea how I'm going to make the jump from 135 to 225 without intermediate plates)
Concentration curl: 35 x 10 , 10, 9, 8,7

I have a power rack, flat bench, 6 45 lb plates( none of which weigh 45 lbs, total weight with bar is 328)
Some adjustable dumbells that I can load up to 110 lbs but only 1 at a time for that weight.
No 5, 10 or 25 lb plates and cant' find them at a reasonable price.

I'm also keeping a weekly video log. BEFORE(1).png
 

tkav1980

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Kilo Klub Member
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Oct 10, 2007
Messages
3,873
Week 3 workout 1 chest and back
Flat bench is up to
315 x 7 x 6 x 5 x 5 x 4
Pull ups, rep ranges remaing the same, increasd 25 lbs adding to BW
Deadlift 315 x 8 for 5 sets.
BW up to 188
No visible change in bodyfat.
I'll be switching these to weekly updates done by video.
 

tkav1980

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Kilo Klub Member
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Joined
Oct 10, 2007
Messages
3,873
Im kind of embarrassed putting these here.
I did film 1 work set of each lift today and will do the same for each day to put into the weekly updates.
All fitness content will be moved to the fitness channel, I just have a ton of reediting to do.

Intro:
Week 1:
 

DarrenG29

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Registered
Newbies
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Jan 16, 2021
Messages
738
Im kind of embarrassed putting these here.
I did film 1 work set of each lift today and will do the same for each day to put into the weekly updates.
All fitness content will be moved to the fitness channel, I just have a ton of reediting to do.

Intro:
Week 1:
This is brilliant 💯 following i like the videos it was a good watch
 

tkav1980

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Kilo Klub Member
Registered
Joined
Oct 10, 2007
Messages
3,873
End of week 3 beginning of week 4 update.
Strength is increasing and so is body weight. But, I'm out of weights for the big movements. So, I'll be heading to the hardware store to get some chains.
Full update is here. IF you don't mind, please head over to youtube to watch because it's a huge help for circulation if you watch it on the platform rather than here.
 

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