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Old 12-17-2015, 06:07 PM   #1
mab54
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Hi all, I have been an inconsistent lifter for the past two years. For the most part I would go into the gym maybe once or twice a week and as a result gained a bit a weight, now up to about 245, and trust me when I say it's not all muscle.

For the past month I have been hitting the gym again about four days a week of lifting using techniques and styles that I have never used before just for something different.

Right now I do not really have a focused goal outside of getting stronger, right now till I have a little more freedom my diet is going to be on and off again at best.

As always I welcome any criticism to my routine, I have no idea what I am doing 90% of the time, and diet!

I truly hope to stay with this log like I used to and become apart of this community!

Mon-12/14/15

Deadlift
235x5
365x1
445x3
475x3
535x3 Added Belt for this set.

Squat
180x5
275x3
320x1
350x1
385x5 Added Belt

EZ-Bar Curl (minus the weight of the bar, not actually sure how much it weighs)
85x5
85x5
85x5

1-armed suitcase deadlift
95x8
95x8
95x8

Pendlay Rows
155x25
155x11
155x8
=44 Reps, use same weight next time

Notes: Not a half bad day for the first time deadlifting in a month or so. Probably could have had a fourth rep but did not want to risk on the first day back in awhile. Right now I am focusing on the squat, hence the extra little bit of squatting today. I have always had problems with my core in terms of squatting so trying one-armed DLs to help.

Tues-12/15/15

Bench Press
Barx15
180x8
245x5
325x5
330x4
345x3 Reps Paused starting here
365x2
385x2 First rep was paused, second was touch and go
305x10 All touch and go

Klokov Press (Sp?)
75x5
110x3
130x1
140x1
160x5
120x10

Dips
50x8
50x8
50x8
50x8

Neutral Grip Pull Ups
AMRAP in 5mins=29

Below are all done with no rest
Overhead Front Raise 25x22
Side Raise 10x22
Reverse Flies 5x22
Chest Flies 5x22

Notes: Very happy with today, currently my main goal is to bench 405 by summer and today made me feel like that is actually possible. Felt very good today till after the set of ten on klokov, started to feel a pinch in my shoulder but nothing too bad. The final circuit may not actually do anything for me in the long run but I enjoy the pump and it seems to have put a little more muscle on me over the past month of doing it.

Today I was supposed to squat but something came up so I'm moving this till tomorrow.

I hope some of you will join me on my way to not only be strong but just maybe look like I am too!
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Old 12-17-2015, 08:20 PM   #2
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STRONG everything! Welcome back!
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Old 12-17-2015, 08:40 PM   #3
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Alllllll aboard!!!! Great work......shit strong work!
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Old 12-18-2015, 06:36 AM   #4
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I'll be checking in. Very strong numbers, I hope you reach all of your goals...
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Old 12-18-2015, 03:21 PM   #5
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Welcome back buddy! Strong as bull. Be consistent!
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Old 12-18-2015, 06:28 PM   #6
mab54
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Yangwenbin

Thank you for the welcome back!

Iron_Addict82

Thanks! Let's hope I keep this going.

KennyM

Thanks Kenny, trust me so do I haha... At least by the way it's currently going it may actually be possible.

Swede

Hey swede! It's really good to be back and trust me I'm trying to be consistent this time!

Thank you all for stopping by! It's good to know that this community is as embracing and welcoming as ever! I'll admit I really do not know much about weightlifting and hope to learn it all by rejoining this community!

Friday- 12/18/15

Squat
185x8
275x1
320x1
365x5
375x4
385x3 Used a belt starting here for the rest
405x2
430x2
340x10

Sumo Deadlift, double overhand until the last set
165x5
245x3
285x1
315x1
350x5
-Switched to straps for the last set because I always manage to smash my finger when doing sumos and decided I'm not fooling around with that anymore. Also just to note, I alternate this with rack pulls every week.

Pendlay Rows, Bench Press Grip
230x3
230x3
230x3

Concentration Curl
15x28
15x15
15x12

Ab Wheel, in between sets for the last two lifts.
6 sets for 9 reps each.

Notes: At first I really wasn't feeling all that strong with squatting but by the set of three felt great and ended up hitting a personal record of 430 on it so can't complain all too much. The rest of the workout was a breeze and my light day. Squats and rows have always been the bane of my existence in terms of lifting so I kind of just through this routine together and it seems to workout all right.
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Old 12-18-2015, 08:32 PM   #7
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Solid session!
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Old 12-18-2015, 08:55 PM   #8
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Ridiculous amount of strong work!
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Old 12-19-2015, 07:05 AM   #9
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Welcome back mab ... well your training pattern and nos do not change for sure ... ... still a lot of work with some very very strong wts. ... will be following .. hopefully will be seeing more of your training now brother ... keep killing it mate ...
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Old 12-19-2015, 06:17 PM   #10
mab54
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Thanks Ryan and Thomas!

Hey Ravi, thanks for stopping by! Trust me I'm going to try my hardest this time to keep my log up to date, I always made my best gains when I was a member of this community.

Sat-12/19/15

Military Press
Barx10
130x3
145x3
165x3
180x3
190x3
215x3
130x10

Bench Press, TnG
160x8
245x3
285x1
310x1
345x5

CGBP
230x8
230x8

Ultra-Wide Grip Inclined Bench Press
190x10
190x10

Wide Grip Pull Ups
5 mins for a total of 23 reps

Notes: Felt good today, was just a little short on time and cut out a few minor lifts. Another of my goals currently is to military press my body weight, currently 245, and last week I hit a hard 230 PR in it.

Skipped all forms of cardio this week since it is pretty much my true first week back. Plan on doing something next week but not quite sure yet, probably jump rope.

Hope everyone is having a great weekend and I'll see you all Monday!
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