- Joined
- Oct 10, 2007
- Messages
- 3,974
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.
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.