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-   -   Spam pictures of my biceps. Whatever. (http://www.muscleandbrawn.com/forums/showthread.php?t=12043)

jdmalm123 12-28-2012 08:49 PM

Spam pictures of my biceps. Whatever.
 
I'm probably just here for the hot girl thread...but, maybe some training, too...

But, seriously, I'm at that point I never expected to hit...mediocrity. Gone is my superfit youth, my limitless motivation for lifting, and even my "need" to lift regularly. Not sure exactly what happened. As with many things, it must have slipped away in degrees. I was always aware it was happening but always near enough to my potential that I could put things off a little longer...

Guess, that caught up with me.

So, I do want certain things out of fitness and they probably won't surprise anyone. Bigger, stronger, faster...but even more, I want to feel vital. I want to know my body will deliver what I ask of it without hesitating. I want that inner FIRE to be re-kindled...not so much the fire for the weights themselves, but for the things that above-average fitness allows you to do.

So, here I am starting over...again...and expecting more this time...again...so, what makes this time different? Maybe nothing, maybe everything.

The good: I have a physical job 4-6 days per week (lifting furniture, etc.) and I'm on my feet most of the day with well-paced breaks during the day (most of the time).

The bad: It's winter and my main gym is my outdoor garage. Feeling more tired than I should most days regardless of activity level. No lifting community around.

STATS
Age: 38
HT: 6' (almost)
WT: 182-184 lbs
BF: 15-19%
Strength: Low
Speed: Slow
Endurance: Moderate

GOAL (I gotta pick one, right?)
I'm gonna go with...Basic Strength Training.
I have ground to reclaim, muscle to re-gain, and need a simple progression that isn't time-intensive.
I definitely need to get my pull-ups back!

Program to follow...

jdmalm123 12-28-2012 10:17 PM

HE BSEI Workout
 
Something basic like...

MON
DL
Press
Pendlay Row
Pull up (intraset)

WED
Squat
Bench
Mod BOF
Pull up (intraset)

FRI
DL
Press
Pendlay Row
Pull up (intraset)

5kgLifter 12-29-2012 09:37 AM

Great to see you hitting the weights again!

jdmalm123 12-29-2012 09:49 AM

Quote:

Originally Posted by 5kgLifter (Post 306179)
Great to see you hitting the weights again!

Thanks!

Round 2.

http://www.sportsuntapped.com/wp-con...dy-sanchez.png

Disciple X 12-29-2012 10:06 AM

^ dude looks ready. Lol.

Whats a mod bof?

BendtheBar 12-29-2012 11:18 AM

Quote:

Originally Posted by jdmalm123 (Post 306074)

But, seriously, I'm at that point I never expected to hit...mediocrity. Gone is my superfit youth, my limitless motivation for lifting, and even my "need" to lift regularly. Not sure exactly what happened. As with many things, it must have slipped away in degrees. I was always aware it was happening but always near enough to my potential that I could put things off a little longer...

.

I hit that in 2007. I was doing jack squat for fitness.

Good to have you back. Stick around, maintain that motivation and show us how it's done.

jdmalm123 12-30-2012 10:38 PM

Quote:

Originally Posted by Disciple X (Post 306188)
^ dude looks ready. Lol.

Whats a mod bof?

Ha. My ego is bloody but unbowed. I will fight my way back and to new PRs.

MOD BOF... Modified Bent Over Fly... basically a bent over fly with a coordinated hip extension

Quote:

Originally Posted by BendtheBar (Post 306225)
I hit that in 2007. I was doing jack squat for fitness.

Good to have you back. Stick around, maintain that motivation and show us how it's done.

Thanks... first time for me!

Gonna start in the basement to be safe and build some momentum.
I know you'll be good for some encouragement on the way!
Looking forward to getting back into both the WO and posting grooves!

jdmalm123 12-31-2012 12:16 PM

Anecdotal background info: Bodyfat
 
So, this is the first fitness related summary posts to give me a record of my history in various categories.
This will be for insight into my condition and for comparison with future efforts and results...

Bodyfat History

Childhood - 20 years old: 4%
I was a very lean, very active kid who chronically under-ate.
11 pullups in 3rd grade.
Ran and climbed lots of trees until age 16.
Started bodybuilding at 16, usually 6x/week + running + sports, etc. while still under-eating. Went to college at 19 and was 139 lbs @ 4% BF.

20 - 25 years old: 8%
I went to college and ate much more, while training heavier and less frequently.
Was 165 lbs @ 8% BF after 2.5 years.

25 - 27 years old: 20-25%
Herniated a disk in 1999 and had spine surgery Oct 2000.
Lost 25 lbs of muscle while injured, gained it all back as fat in the 2 months post-op. 6 months of PT and another 18 months just to get back close to pre-injury condition.

27 - 34 years old: 8-10%
Held pretty steady. Got my BW up slightly to 175-180 and was stuck there.
Felt really good for this stretch but wasn't really focused on any particular goal. Had a even balance of strength, size and endurance.

34 years old: 15-18%
Tried bulking. Ate 4 big meals a day and drank at least a 1/2 gallon of milk + whey per day for 3-4 months. Did 5x5 WO.
Set PRs in all major lifts. DL 405x1, Bench 250x1, Squat ~360x1 (approx).Still doing sets of 15-20 pullups, etc.
Finished at 194 lbs @ 15% BF and strongest. Was not happy with extra BF.

34 - 36 years old: 10-12%
Got more into "functional" and random workouts. Dropped BF, kept most strength from the bulk, felt excellent. Struggled to get back into single digit BF. I think the bulk pushed my metabolism over a line.

36 - present (38): 15-18%
Met my wife Oct 2010. Got out of a training routine. Totaled my car Dec 2010, Major job changes in 2011. Resigned Apr 2012. Married Apr 2012. Moved to another state Apr 2012. Adapting to CO altitude, finding new job, settling into married life, etc. for last 8 months. Daily life is starting to normalize again.

Going forward...
Food quality has improved (raw milk, more protein, eating simpler, etc.)
Focus on simple strength progression in 6 major exercises.
Talking to the doctor about HRT (exhibiting many classic signs of low-T)
No more excuses(?). Going to workout regularly now b/c I need to and want to!

BendtheBar 12-31-2012 12:55 PM

Quote:

Originally Posted by jdmalm123 (Post 306969)
Going forward...
Food quality has improved (raw milk, more protein, eating simpler, etc.)
Focus on simple strength progression in 6 major exercises.
Talking to the doctor about HRT (exhibiting many classic signs of low-T)
No more excuses(?). Going to workout regularly now b/c I need to and want to!

Good goals.

Simplification is my motto. :ms:

jdmalm123 12-31-2012 05:56 PM

Quote:

Originally Posted by BendtheBar (Post 306997)
Good goals.

Simplification is my motto. :ms:

Thanks for the support and advices!

http://i.usatoday.net/communitymanag...-community.jpg


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