Marine Journey

[Guest]

Well guys, I have not worked out in over 3 years now. I am fat and out of shape. I use to compete bodybuilding and the highest weight I was was 225 also use to be a personal trainer. I will be posting starting pics next week. Along with work outs here. Currently I am a plump 210. Haha. I just picked up my gym membership today to train with my cousin who is a college athlete. I hope you enjoy following my journey.

 

[Big B]

Looking forward to it, brother!

 

[Roughrydr]

I'll tag along for the ride.

 

[b52]

You got this

 

[Moto Ace]

Post up nutrition plans, supplements, routine, etc.

 

[Guest]

Jumped the gun and went to the gym today. Oh well. I am 5'7" and weighed in at 223lbs. (13 more pounds than I was last time I stepped on a scale)

Today's workout was a quick one and I tried not to over do it since its been forever since I actually trained.

Chest and Triceps
Hammer Strength incline press: (each side) 45x10, 70x8, 90x10
Cable cross over down: 25x10, 35x10, 40x8
Machine dips: 90x10, 140x8
Cable pushdown: 45x10, 55x8

Training session lasted 25 mins.

That's all I did today, didn't want to do too much and injury myself. It's been about 6 hours since my training session and I can feel the fatigue in my muscles. I am so out of shape. But I know that by training I will get some of my size and strength back quick.

 

[Guest]

Currently I am not worrying about diet, first I want to get my training schedule down. Also I am not taking any supplements. I've learned from 12 years of bodybuilding that if one does too much at once the chances of getting burned out is greater than slowly getting into things.

But I look forward to my next training session of LEGS. Which I use to love doing, let's see if the love is still there on Saturday.

 

[Guest]

Quick leg workout today. Was shaking after I got done. Man oh man I have gotten weak in the past three years without working out.
Straight leg deads: 135x10x2
Prone leg curls: 50x10, 60x6, 70x 8
Leg Press: 180x10, 270x10 360x10
Hack Sqauts, 90x8, 140x8
Leg Extensions: 50x10, 70x10, 90x10
Standing calve raises: 90x10x2

Time: 25 minutes.

 

[Guest]

I was going to take today off because my friend could show because of a family Christmas Eve event. But I went anyways. Just another quick training session. Trained shoulders and got a little blood flow to the muscles I trained earlier in the week.

Shoulders
Lateral flies (machine) 35x10, 45x10, 55x8
Bent over flies: 15x10, 25x10, 35x10
Barbell Shrugs: 135x10x3

Like I said, I didn't do too much shoulders would usually be combined with back and bicep day. Than quickly did light hamstring curls and leg extensions to get some blood flow into them. This week has mostly been to get the muscles use to moving the weight, to remember the form and the get an idea of what weight I should be lifting for each exercise. But overall I am feeling good and am excited to be in the gym after my Long hiatus from training. I can't wait to start going to momentary failure.

Merry Christmas Everyone!

 

[liftsiron]

Good to see you back.

 

[b52]

Your strength will come right back. I was in the same boat a few years back. It comes back within months.

 

[Guest]

Today weight:218

Back & Biceps
Hammer pull downs: 45x10, 70x8
Seated rows:45x10, 90x8
Rear delt: 25x10, 40x8
Hammer dumbbell curls:40x8, 45x6 sloppy form

Machine Bicep curl: 50x8, 70x8
Shrugs:135x10, 135x9
Lateral Raises: machine 50x10, 75x10

35 minutes.

 

[Guest]

So out of shape. Starting pic

 

[Guest]

Starting pic

 

[Guest]

Old pic from about 4 years ago when I was 12 weeks out from a show. This is what I would like to look like again.

 

[Guest]

Today felt good, was able to increase weight on every lift. Went to failure on last set.

Down 5lbs in weight. 218lbs today, even with all the holiday eating.

Chest & Triceps
Hammer strength incline: 45x10, 90x8, 115x8 assisted last 1. (Failure)
Cable crossover Down: 35x10, 50x4 (failure)
Machine Dips 140x10, 180x8 assist on last 2 (Failure)
Dips body weight: 3 (failure)
Cable push downs. 55x8, 70x12 assist on last 2 (failure)

Time lapse: 24 mins

 

[Guest]

Legs: Felt good to put more weight, still trying to find where I can go to weight wise with legs. Next leg session I will be adding squats.

Leg Press: 180x10, 360x10, 495x10
Hack Squats: 180x10, 370x 10
Leg Extensions: 90x8, 110x10
Straight Leg Dead: 135x10, 185x 10
Prone Leg Curl: 80x10, 110x 8
Calf raises (Leg Press) 230x10, 250x 10, 320x10

Time: 40 minutes (girl and guy were also doing legs but talking, giggling and wasting time while I was waiting for equipment)

 

[Guest]

Getting stronger. Am a fraction of the strength in my back, was not able to do any pull-ups, so I did negatives. Also need to work on my grip strength had to use wraps for shrugs.

Back and Biceps

Hammer pull downs: 45x10, 90x10
Body weight negative pull-ups: 3
Seated Rows each side: 90x9, 100x10 (assist 2)
Rear delt: 40x10, 45x8
Hammer curls: 40x8, 40x6
Machine ISO Bicep: 60x8, 80x 6(+1 negative)
Shrugs: 135x10, 225x10, 285x8
Lateral Raises: 75x10, 90x8 (assist 1)

 

[Guest]

Legs Press: 180x10, 360x10, 540x10
Hack Squats: 270x10 360x10
Leg Extensions: 150x10, 180x10,
Walking lunges. 40x 16 steps, 60x16 steps
Prone legs curls: 50x10, 80x10, 110x8
Calf raises(leg Press) 230x12, 270x12, 310x10, 330x10
Glutei Kickback: 50x10, 70x8

 

[Dawgpound_Hank]

Major leg strength improvements fast - legs are strong. Keep it up bro!

 

[Guest]

Major leg strength improvements fast - legs are strong. Keep it up bro!

Thanks, I?m feeling the leg workout today though. The person I was training with didn?t want to do glute kickbacks because they are ?a girls machine? but let me tell you, I feel it in my glutes.

 

[Guest]

For got to post this one, it’s from Wednesday.

Chest and triceps

Hammer incline: 45x10, 90x10, 115x6
Seated cable (chest) 25x8, 30x8
Dips (body weight) 7(failure), 4 (failure) 3(failure)
Push down: 55x12, 80x6 (failure)
Two handed rope: 40x7 (failure), 30x7 (failure)

I coach a HS basketball team and went to practice after. Went to shoot a 3 and completely air balled it by 5 feet...

 

[Guest]

With my dieting, I have been eating more protein but haven’t focused on diet yet. Maybe in a couple weeks I will be ready to start focusing on that. My appetite has gone up and I am eating more. But not consuming anywhere near what I was when bodybuilding.

Supplement wise I started to take BCAA after training. But like with the diet, I am not focusing on supplements right now. That will come after I start to focus in my diet.

Overall: I feel great to be back in the gym. I am pleased so far with the strength gains. Since the New Years, the gym has been a bit busy. I can not complain about that though because I am just getting back into things also. I just didn’t wait till New Years to do it.

 

[Dawgpound_Hank]

Muscle memory trumps all man. You will be right back to where you left off in no time.

 

[Guest]

Back, Biceps, shoulders

Hammer Lat Pulldown: 45x8, 90x10, 115x6 (failure) this is weight each side.
Rows (barbell): 135x10, 185x7(bad form) 135x10
Rear delt: 35x10, 45x10
Hammer Curls: 45x10, 50x6
ISO bicep curl: 80x8, 85x6 (+1neg)
Preacher curl: 50x10 (slow count)
Shrugs:135x8, 225x10, 315x6


I had bad form on the barbell rows, 1st time doing this since being back at it. When I noticed I stopped and dropped the weight.
***Moved lateral raises to chest/triceps day.***

 

[Guest]

Chest & triceps

Hammer incline:45x12, 90x8 115x7 (failure)
Cable Flys: 30x10,
Peck deck:55x8, 70x8, 85x10
Machine Dips: 170x10 body weight 5,5 (failure)
Push downs: 65x7, 80x7 (failure)
Rope: 35x7 (failure) 30x6 (+2neg)
Machine Lateral delt raises: 75x10, 80x8, 90x8(+1asst)

Stepped on the scale today, weighed 224. I am going back up in weight but find my gut is getting smaller. With the gains in strength I am also building muscle so I am good with going up in weight as long as my gut is getting smaller.

 

[Dakota]

Good on you brother for having the balls to post up your starting pix!

You have a good group of supportive brothers here. I for one have traveled the road you are on. During my never ending divorce I was a drinking like a fish and completely gave up on proper diet.

I was 5'8" 215 and God only knows how high my BF was. This from being over 220 with around 10% BF in my late 30s. It can be done brother. I am older than you and I am is respectable shape again. Currently just under 190 mid cycle after cutting to 178. I would venture a guess at BF around 12-13% and holding some water weight due to the gear. Just today a stranger walked up to me in the gym obviously noticing I was a "older dude" and told me I looked great. Maybe he was gay but at least I look good to a gay dude...

Keep it up and keep yourself motivated by posting your progress brother. We love to see it!

Good liftin!

 

[Guest]

Thanks Dakota! I figured just post starting pic. I have a few bets with people that I can get back into decent shape by summer time. Luckily for me in the past I have cut body fat relatively easy. Not going for the body building size this time. But I will probably change my mind when I start looking better.

Dakota, remember a complement is a complement no matter who it is from!

 

[Guest]

Trained Legs today. Did squats for the first time in almost 4 years. I did not feed comfortable with my form which is why I didn?t go above 135lbs. So I was tweaking form while doing my sets. Just don?t want to get hurt. So for my other lifts I added extra sets than usual or did drop sets. Basically I played around with it and made it a fun and exhausting leg day.

Squat: 135x12, 135x10, 135x10
Hack squat: 90x12, 180x10, 270x10, 360x10
Leg Extensions:150x10, 180x10 / drop set 180x8 130x4)
Straight leg dead?s: 135x10, 185x8
Prone leg curl: 50x10 (2legs) 40x8 (1leg) x8 (2legs), 50x6 (1leg) x 6(2leg)
Calf raises: 230x12, 310x12, 330x10, 330x10
Glute Kickbacks: 50x10, 70x10

Stepped on the scale on my way out, came in at 214 which is 11lbs down from when I started.

 

[Guest]

Well my weight is jumping all over the place right now. Back up to 224. I’m not going to weigh myself for a couple weeks now. I am not worried about weight just want to look better, feel better and be stronger. Plus I am sure pigging our yesterday didn’t help much.

Today’s workout was Back & Biceps. Changed it up a little today.

Back and Biceps

Barbell rows: 135x10, 185x8, 205x10
Hammer lat pulldown: 45x12, 90x10, 115x8 (sloppy)
Cable rows (wide) 70x10, 85x12
Read delt: 40x10, 45x10
Hammer Curls: 40x8, 45x10
Preacher culs: 80x7, 65x 8(+2 assist)
ISO bicep curl: 85x8(+1 assist)
Shrugs: 135x12, 225x10, 315x8, 225x10