Approved Log Russianstar returns log

[russianstarr]

so excited to have you back posting you have a lot to share with the community

I think il be spending a lot of time learning from you guys!

 

[russianstarr]

how was your weekend overall tell us what you did on Sunday

It was a washout weather wise, I ended up doing some online work and trying to get some motivation from all you guys for my training.

 

[russianstarr]

Welcome back into the community brother life has a funny way of showing us the right path sometimes and offen times the hard road is the most rewarding road, in darkness light exists, it all comes down to how hard you are willing to claw your way through the dark to find that light.

Everyone here will be supportive of the comeback and be here for moral support.

I look forward to the comeback and you picking yourself up off the ground and finding a way to push forward.

Thank you my man.

 

[russianstarr]

@russianstarr add bench and deads to it thats fine to start the big 3
i would just stick to 15 rep sets to get the volume going

and the protein powder is a must take before and after training
bars get at least 1 bar per day check quest

I tried to do just that today bro, thank you

 

[russianstarr]

Thank you Ef for making this an approved log , and thank you for giving me a VIP status.
You guys are the best and are really helping me out.

 

[russianstarr]

Posting this again as it got lost down the posts haha.
Good afternoon everyone.
So in response my Sunday was a lazy day on the whole. Spending time with my boys and doing some online work.

Today though was much better. Thanks to the advice here .

Breakfast.
Cereal with protein and milk.
Black coffee.
Pre workout drink

Gym.
Legs day.
Squats I went for volume as I wasn't feeling that strong.
5 sets of 10 squats.
70kg x 10
80 kg x 10
90kg x 10
95kg x 10
100kg x 10

4 sets of leg extensions
65kg x 12
70kg x 12
75kg x 10
80kg x 10

Hamstring curls
60kg x 8
70kg x 7
80kg x 6

Sit ups
3 x 15

Calf raises
Donkey calf 4 x 20reps
Seated calf extensions 4 x 20

Then I did backwards walking on the running machine for 3 minutes.
Got a massive pump in my quads and it helps my back posture.


Then I went to work and cleaned some carpets which is what I'm doing as I find it theraputic.


Then after work

Guess what... I went back to the gym and supersetted my arms biceps and triceps
Had a nice pump which was quite satisfying.


Then I had a Jacket with salad and chicken.


What do you think guys?

 

[the_alcatraz]

Thank you Ef for making this an approved log , and thank you for giving me a VIP status.
You guys are the best and are really helping me out.

@russianstarr we are happy to have you back in the community, we are way more positive of a community now

Posting this again as it got lost down the posts haha.
Good afternoon everyone.
So in response my Sunday was a lazy day on the whole. Spending time with my boys and doing some online work.

Today though was much better. Thanks to the advice here .

Breakfast.
Cereal with protein and milk.
Black coffee.
Pre workout drink

Gym.
Legs day.
Squats I went for volume as I wasn't feeling that strong.
5 sets of 10 squats.
70kg x 10
80 kg x 10
90kg x 10
95kg x 10
100kg x 10

4 sets of leg extensions
65kg x 12
70kg x 12
75kg x 10
80kg x 10

Hamstring curls
60kg x 8
70kg x 7
80kg x 6

Sit ups
3 x 15

Calf raises
Donkey calf 4 x 20reps
Seated calf extensions 4 x 20

Then I did backwards walking on the running machine for 3 minutes.
Got a massive pump in my quads and it helps my back posture.


Then I went to work and cleaned some carpets which is what I'm doing as I find it theraputic.


Then after work

Guess what... I went back to the gym and supersetted my arms biceps and triceps
Had a nice pump which was quite satisfying.


Then I had a Jacket with salad and chicken.


What do you think guys?

@russianstarr i like your 2 sessions per day push perfect
but i wouldnt overtrain coming back, keep it to 1x/week for at least 2 weeks imo to get less DOMS

on the diet, i would add a protein bar or shake at night and post workout, get extra protein for growth
even if you're heavier protein will help

you had a jacket, what is that?

 

[russianstarr]

@russianstarr we are happy to have you back in the community, we are way more positive of a community now


@russianstarr i like your 2 sessions per day push perfect
but i wouldnt overtrain coming back, keep it to 1x/week for at least 2 weeks imo to get less DOMS

on the diet, i would add a protein bar or shake at night and post workout, get extra protein for growth
even if you're heavier protein will help

you had a jacket, what is that?

Haha it's a jacket potato, when you bake it with the skin.

 

[russianstarr]

Today.
Fasted gym as I felt sick training after eating yesterday.

Deads
100kg 5 sets
X10
X10
X9
X8
X7

Dumbells bench
30kg x 10
35kg x 10
40kg x 10
45 kg x 7

And then I did cable crossovers for chest. then had a play on the machine I've attached.
Turns out whatever it is I'm really strong on it, as I can do the max for 12 plus reps


Then I had 20 grams protein shake
18g protein bar
A cortado and then did some work.

 

[russianstarr]