Rising from the Ashes-My return to training Journal

[asdfzxcv]

Greetings all

It has been quite some time since I have last posted here on these forums.Much has transpired in my life in the last 5-6months that has totally derailed my training in the aforementioned time period.Family issues,money issues,jobsearching and starting a new job have all had an impact on my motivation for training.My performance/general fitness has taken a dramatic decline over this period.However,now that things are now stable in my life I have a rekindled motivation to get training and progressing again.I am writing this journal in order to record my progress and make myself accountable if I slip up.

Here is my current outlook and plan of attack.
Age-21
Height -6'4
weight-190lb,however due to shit diet I am 17-18%Bf easily(aka-skinny fat).
Goal-200lb at 8-10%bf within a year or so
Training
Over the past 6 months my training has been horribly inconsistant.Most weeks I was lucky to lift maybe 1-2 a week half-assed.On the plus side I suppose I will be able to progress fast due to being untrained.I plan to alternate
the following workouts 3 times a week.It is basically Mark Rippetoes begginer program with a few slight changes

Workout A
Back Squat 3x5
Bench press 3x5
Deadlift 1x5
Dips 1-2x8

Workout B
Front Squat 3x5
Military press 3x5
Bent over row 3x5
Light good mornings 2x8(They help keep my posterior chain strong which helps my squat/dead)

Standard no-frills,linear progression training.Weight will be added each workout upon getting all sets/reps.I will also try to do 20-30min walking each day in order

Diet
This has been my biggest downfall in the past few months.As I am now working as an apprentice baker I am surrounded by lots of tempting high carb/high fat foods that are a bodybuilders nightmare lol.I intend to cut this type of food out completely and start eating much cleaner.I not really doing a cut/bulk cycle at this stage,hopefully the newbie gains+cleaner diet will lower the bodyfat a few points while gaining a few pounds of muscle.I will formulate an exact meal plan soon however I will follow these guidelines
-2500cals,will adjust based on weight changes
-250-300grams of protein a day
-Enough carbs for decent energy levels-100-150g carbs
-rest of cals will be healthy sources of fat
Of course most of the food will consist of foods like chicken,steak,eggs,cottage cheese,oats,veggies etc.However if I do eat any junk I will be sure to fit in to my daily cals/macros.

Rest
Due to the nature of my job I wake up at midnight to get ready for work.It was very hard to get used to however I have adapted quickly to the new sleep pattern.I get to sleep around 5-5.30pm depending on the day.I will try to get to sleep earlier as I get back into training.

Well thats it for now.I will post my first workout tomorrow .

 

[asdfzxcv]

23-7-07 Week 1 workout A

Back Squat
135x5
155x5
165x5x3
All of these sets were quite easy,up 5lb next workout.

Bench press
95x5
115x5
135x5x3
Got all of the reps on all sets,up 2.5lb next time.

Deadlifts
135x5
155x5
185x5
225x5
Havent done these in a while,will be able to up the weight on these for quite a while.

Dips
bwx8
bwx8
These were actually fairly challenging today.The last set was a bit of a struggle,but it is to be expected I suppose.Will add 2.5 lb next time.

Overall a decent workout 7/10.

26-7-07 Workout B Week 1

Front squat
95x5
115x5
135x3x5
Got all the sets,my lower back seemed to be the weak link in this exercise.However the deadlifts/good morning should rectify this over time.

Overhead press
Bar x5
65x5
75x5
95x5x3
Got all the sets/reps with relative ease,up 2.5lb next time.

Good mornings
95x8
95x8
Easy

Bent over rows
95x5
115x5
135x5x3
Again quite easy.

Not much to report,another decent workout 7.5/10.

 

[asdfzxcv]

28/7/07 Week 1 Workout A

Back Squat
135x5
155x5
170(up 5 lb)x5x3
Increased 5lbs over last workout A and it was much easier then last time.Up 5lb again next time.

Bench press
95x5
115x5
140(up 5lb)x5x3
As with the squat this was much easier compared to last time,even considering the increase in weight.Up 5lb for the next 2-3workouts then I will see how I feel about the rate of weight increase.

Deadlift
135x5
155x5
185x5
205x5
230(up 5 lb)x5
Almost too easy,should have gone for a 10lb increase.Up 5-10 next time depending on how strong I feel.

Dips
bw+5x8
bw+5x8
Second set felt a little bit awkward,but I got all the reps in the end.Will add 5 lb next time.

Over all a very decent workout 8/10

On the diet front things have been on the improve.I am now getting around 300gram of protein per day and I am vastly cutting back the junk at work,Although I still indulge every now and again.

 

[asdfzxcv]

30/7/07 Week 2 workout B

Front squat
95x5
115x5
140(up 5lb)x5x3

Overhead press
barx5
65x5
75x5
97.5(up 2.5lb)x5

Good mornings
97.5x5
97.5x5(up 2.5lb)

Bent over rows
95x5
115x5
140x5x3(up 5lb)

Got all of the reps with increased weight,despite the fact that I got 2hours sleep prior to the workout day 7/10.