Muscle memory after 7 years. And my current routine.

[djeclipse]

Muscle memory after 7 years... and my current routine.

Hi all, I recently came across this board when my GF got me to finally go back to the gym. I am in my 5th week back and I must say this board is really inspiring, on the days you may not feel like going to the gym I just read a journal, or some post about some kind of work out and I'm fired up ready to go.

Back in highschool my last year I started to really work out. I went hard core for about 8 month's and saw some really good results. I was 135-140 and could bench 210 x 1, 175 x 5, deadlift 345 x 5 and so on. 100% natural, just ate everything is sight and played lots of sports (could not gain weight no matter how hard I tried).

Anyway fast forward a few years and I am a fat sack of shit... lol I gained a lot of weight but most of it is in my gut, and lost a LOT of strength. I'm currently 5'6 190lbs.

When I started back at the gym 5 weeks ago I could just hardly get up 95lbs 5 times for bench. Yesterday I was able to get 135 x 8 and 155 x 1. I still have a long way to go but i never expected to get this much strength back in 5 weeks time. Is this typical?

When I finally do plateau I will try the madcow 5x5but until then my workout is as follows. I don't relaly have a specific rep goal for each set, I just go for one mor rep then last time or at least the same.

Monday Chest & tries
Flat bench 4-5 sets
Incline dumbell press 3 sets
Decline dumbell press 3 sets
Incline flies 3 sets
Close bench 3 sets
Overhead dumbell press looks like this
Some kind of tricep cable pull down. 3 sets

Tuesday Back & Bies
Going to add in Some Deadlifts today 3-4 sets
Bent over rows (started doing these after reading this board) 3 sets
Cable pull downs (over head) 3 sets
Seated Cable pulls 3 sets
Bar bell curl 4 sets
seated dumbell curl 3 sets

Wed. Legs (just started doing legs last week)
Squats 5 sets
leg curls 3 sets
cardio

Friday shoulders
Seated shoulder press 4 sets (should I start doing these standing to get ready for the 5x5?)
Side lateral raises 3 sets
Front raises 3 sets (only do them if I feel like it)
Upright row 3 sets
Shrugs 4 sets.
I was thinking about possibly starting to do cleans on shoulder day?

That is my current workout, I started with just a few exercises and have been adding things back in as my body is getting used to the extra stress again. I have always been supplement free and plan on staying that way.

Any tips are greatly appreciated.

I wonder how long I can go on this before I start to plateau and the muscle memory gains taper off. It would be nice to get it all back in a month or so but I don't think that is going to happen.

 

[tay1506]

i would suggest doing each body part atleast 2 times a week, but if ur going up that fast stick with it and i also went up fast all together 70lbs. over 4 months well i hit 70 after about 3 then plateaud and have actually gone done on bench 20 lbs. i think due to doing high reps and cutting my calories

 

[djeclipse]

i would suggest doing each body part atleast 2 times a week, but if ur going up that fast stick with it and i also went up fast all together 70lbs. over 4 months well i hit 70 after about 3 then plateaud and have actually gone done on bench 20 lbs. i think due to doing high reps and cutting my calories

So it's not unusual to go up like this? and I thought I was special... . I started doing the Bent over Row (at 90deg) 3 weeks ago. When I started I had a hard time getting 95lbs 8 times and yesterday I was able to get 135-10 times and 140-6 times.

Anyway once I plateau I will try a 5 x 5 program, I assume that will be sometime in january. By then I should have a good idea what my 5 rep max will be on all the major exorcises.

On a side note I think i am going to have to switch the leg day and the back day around because after doing deads and weighted hypers my lower back is a little sore, I'm not sure if I should try doing squats today because of it.

 

[djeclipse]

I forgot to ask a question about using straps with dead lifts.

I was only able to hold on to 175 for 8 reps before my grip gave out so I got the straps. With the straps I was able to do 215-10 times (that's to the floor for a ½ second and straight up to lock out), I didn't want to push it because it was my first time doing them.

My question is about the straps. My grip is obviously crap, so should I try and let my grip catch up to my back and let my back suffer, or should I use the straps and really work my back? I don't use straps for anything else.

Thanks.

 

[womprat]

Don't forget your calves on leg day.

 

[tay1506]

well i would think the plateau may come a bit sooner than u think as it did for me. I would not suggest using straps, your grip strength will come with the more u do. I would suggest using a mixed grip on deads and switching it up like left in right out to right in left out after each rep or every other rep just get them even. This way u will not develope one side more than the other and with the mixed grip your hands work together and u should be able to lift atleast 100 more lbs. without loosing it.