wrknonits journal... taking it back

[wrknonit]

After a 6 yr layoff I've been back in the gym for the last 10 wks. Up to this point I've spent my time getting used to the movements again, and finding out how much was left. Here's what my last few workouts looked like:
Sunday
Squat
135x20, 275x6, 275x6, 275x6, 275x6, 225x8
Leg Press
5 sets 450x8
4 sets leg curls, 4 sets leg extensions, each in the 15-20 rep range
standing calf raises 4 sets heavy
4 sets barbell curls 85x8
4 sets hammer curls 40x6

Tuesday
hapkido/judo 2 -3 hrs


Thursday
Bench press
135x12, 185x5, 185x5, 185x5, 185x5
Incline dumbells
4 sets 60x6-8
Standing military press
4 sets 115x6-8
Seated row
4 sets 225x6-8
Close grip pulldown
4 sets 190x 6-8
Dumbell shrugs
4 sets 110x8-10 (cheating some for the last few)

I'm 5'11", 210#, 31 yo
I know I should workout more often for better results, but time is hard to come by.


My diet sucks, but I'm slowly making changes
7am oatmeal, banana
10am protien shake in milk
1200 typically 2 turkey sandwiches on wheat, milk, canned fruit or apple
5pm yogurt, banana
7pm whatever is for dinner... usually meat and 2 veggies
9pm protien shake in milk
my goals at this time are to increase strength and endurance, and drop bodyfat. not sure of current bodyfat percentage, somewhere around 16-17 maybe


feel free to critique, flame, encourage, or ignore

 

[wrknonit]

Worked legs today instead of yesterday. The weight "felt" heavy, and I wasn't feelin it, but I increased my squat poundages to 295x6 for 3 of my 6 sets. Went easy on the extensions/curls, but the important thing is I pushed heavier weight squatting, even though I felt weak. Diet was shit today, ate clean, just not enough calories.

squat
135x20, 275x6, 295x6, 295x6, 295x6, 225x10
leg press
5 sets of 450, got a few xtra reps on the first 3 sets.
leg curls/ extensions, same as above.
To fix the diet laziness I prepared 3 days worth of food tonight so I'll have no excuses to not eat.