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Old 09-29-2013, 04:33 AM   #11
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Welcome back to the gym Carl.
Cheers Steve. It feels good to be back.
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Old 09-29-2013, 06:32 AM   #12
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Good having you back C.
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Old 09-29-2013, 12:45 PM   #13
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Old 09-29-2013, 01:06 PM   #14
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Ok so I have ben away for literally years, I cant get in the gym as often, or perhaps as regularly as i did before and I know my lifts (as has my frame) will have gone to shit.

BUT I am getting back at it and just hope (with touching 40 posibly being a factor) that It wont take me two years to get back to where I was two years ago, and I also have to try to stop worrying about where I would have been had I not gone off the boil for that last couple of years...

With all that in mind here is my new log:

I will be ustilising a basic A/B full body approach, I had my best gains doing The Reeves Classic a while back, but I dont know if I will be able to commit 3 days a week and certainly dont know if those 3 days will be Mon/Wed/Fri etc etc... So I think this should work well for me.


Workout A

Squat 3 x 6-10
Barbell Bench Press 3 x 6-10
Bent Over Row 3 x 6-10
Stiff Leg Deadlift 2 x 10-15
Ab Exercise 3 x 10-25

Workout B

Deadlift 3 x 6-10
Seated Barbell Press Behind Neck 3 x 6-10
Close Grip Bench Press 3 x 6-10
Standing Barbell Curl 3 x 6-10
Seated Calf Raise 2 x 10-25


I may play around a little and sub BP for INC BP, seated Calfs for standing BB Calfs etc etc and I am sure this will evolve, but at the minute it is a simple plan to get me going, using a lot of my favourite lifts and in a rep range that I like.

Progression I will try to add a rep to all sets each week. The Reeves had me adding a rep per set per week, but I worked the same move 3 times per week so this should have me doing about the same. If I end up doing the A workout more than once in a week then so be it, but I ll just add reps to the last set, or something like that. Ill see how I feel and how longs it takes me to get back to a reasonable level of strength and just play it by ear...

27/09/2013 workout (First w/o in just over 2 years!!)

I used half of all old weights, there, or there abouts...


Squat (weights reps sets)
Bar x 12
50kg x 10
70kg x 6 x 2
70kg x 8

Inc Bench
Bar x 15
30kg x 10
50kg x 6 x 3

BB Row
Bar x 12
40kg x 10
60kg x 6 x 3

SLDL
Bar x 15
40kg x 10 x 2

Abs....meh....


I could have literally cried at how hard this was! Seriously. I was huffing and puffing, shaking and feeling sick! To say I am gutted is an understatement... BUT it can only get better, right?

Carl.
Well that looks a lot better than I expected You'll be up somewhere respectable in no time. Just keep lifting.
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Old 09-29-2013, 01:08 PM   #15
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Nice restart, Carl
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Old 09-29-2013, 02:09 PM   #16
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I could have literally cried at how hard this was! Seriously. I was huffing and puffing, shaking and feeling sick! To say I am gutted is an understatement... BUT it can only get better, right?

Carl.
It will get easier. Give it a month. Even though your strength won't be back, you won't feel like an old car that's been abandoned to rust

Muscle memory will help.

Good to see you back on here and good luck with it.
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Old 09-30-2013, 05:58 AM   #17
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Good having you back C.
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Welcome back to the Lifting Train mate,
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Well that looks a lot better than I expected You'll be up somewhere respectable in no time. Just keep lifting.
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Nice restart, Carl
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Originally Posted by Tannhauser View Post
It will get easier. Give it a month. Even though your strength won't be back, you won't feel like an old car that's been abandoned to rust

Muscle memory will help.

Good to see you back on here and good luck with it.
Thanks guys, and gal...

Im actually looking forward to getting in the gym again tomorrow and doing a few deads (my 'love to hate' lift)... I know Its gonna take me while to get back to where I was and possibly even further, but its all part ofthe journey I guess...

Thanks for all the positive vibes

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Old 09-30-2013, 10:50 AM   #18
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Good lord! Is there any lifting going on in here, or is this a social club?

Great to see you back Carl! I'm betting muscle memory will kick in soon enough. Until then just ease into it!
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Old 10-01-2013, 08:16 AM   #19
Carl1174
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Good lord! Is there any lifting going on in here, or is this a social club?

Great to see you back Carl! I'm betting muscle memory will kick in soon enough. Until then just ease into it!
LMAO, yeah I lift occasionally haha. CHeers though. I am feeling weak right now, but stronger than I was last week so its all good
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Old 10-01-2013, 08:36 AM   #20
Carl1174
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I was literally itching to get in the gym again today, I have had to stop myself being too eager and going crazy again. I am trying to keep sessions to about 45 mins at the mionute and only twice a week. Work, kids, Mrs, body and life permitting this will be moving up to 1 hour sessions and hopefully 3 times per week soon...

Deadlifts
Bar x lots (to try to remember the movement)
40kg x 6
60kg x 6
80kg x 6
90kg x 5
100kg x 3
110kg x 3
120kg x 2

Seated OH DB Press (no back rest)
7.5kg x 12
12.5kg x 10
17.5kg x 6, 5
15kg x 6

Standing DB Curls
10kg x 10
12.5 x 8, 8

Dips
BW x 12, 8, 7


I didn't do BTNP as there was only a Smith available, also i didn't do CGBP as I did the dips instead. No calves either as I spent so much time doing Deads!

I had every intention to do some clean and presses too as the has now got 2 Oly lifting platforms with a couple of sets of bumper plates, but again time was against me AND I am trying to take things a bit slowly...

Deads felt good, but the bar was pulling me forward a bit on 110 and 120kg...

everything else was OK, I was very disapointed with the dips, it really showed me how much strength I have lost... It's gonna be a long raod back!!
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