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Shadow's Snap back to reality.....

T

The Shadow

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I have been totally out of the gym for 13 months due to various reaons....well - almost totally - I logged 12 workouts from June 6 2005 until yesterday June 26 2006.

My main priority is to drop some of this fat and get my strength back.

Yesterday was a chest routine to ease back into things and to gauge strength levels.


Flat Bench
135 - 12
185 - 10
225 - 5
275 - 3


Incline Dumbells
2 x 6 x 70


Incline flyes
2 x 8 x 30 (deep stretch)



....Strength is down significantly as one would expect....I was hitting 95's on the db presses last year.


Scale weight is 219 at a caliper BF% of 15.8%.


Probably not the best time to begin this as I am moving at the end of next month.....but the are reasons and then there are excuses.


I'm not going to post my deit as its pretty simple......40/30/30 slightly restricted cals....enough cardio added to get r done


So.....it begins
 
I'm doing onebody part per day.


Chest
Back
Legs
Delts
Arms


But will do Back/side/rear delts together as well as chest/front delts as needed

It works best for me personally and I was in the shape of my life last summer at 205 and 7%.

This fall/late summer I will be dropping in a strength phase to gain some lbm.
 
Back day:


First day in over a year that I have attempted to pull ANYTHING from the floor:

Deadlifts

135 x 15
185 x 10
225 x 8
275 x 6
325 x 1.5


LOL


I failed on lockout - which is very interesting as that has NEVER been my weak position.


Hanging leg raises o decompress a bit

Various abs


Narrow pulldowns leaning back to 45 degrees

3 x 165 x 6



Lower back is twingey but I feel pretty good..just weak as shit overall
 
The Shadow said:
Back day:


First day in over a year that I have attempted to pull ANYTHING from the floor:

Deadlifts

135 x 15
185 x 10
225 x 8
275 x 6
325 x 1.5


LOL


I failed on lockout - which is very interesting as that has NEVER been my weak position.


Hanging leg raises o decompress a bit

Various abs


Narrow pulldowns leaning back to 45 degrees

3 x 165 x 6



Lower back is twingey but I feel pretty good..just weak as shit overall
So when she fell on the floor you just left her??

Kidding keeping an eye on this
 
Ehehehehe.....


I told her that I had climbed bigger mountains than her - aint no shame in it
 
The Shadow said:
I failed on lockout - which is very interesting as that has NEVER been my weak position.

Heh, after 40 reps (even at sub-maximal weights) in your first deadlift workout in more than a year, I'm surprised you got the .5.

I'll be following along, of course. What rep/set ranges will you be using for your main and assistance lifts on each day?
 
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