My first log

Discussion in 'Training Logs' started by Millz, Jan 4, 2007.

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  1. Millz

    Millz New Member

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    Starting Over

    Starting tomorrow, I begin getting back to where I was in weight lifting.

    Current Stats
    Weight: 260
    Height: 6’2
    Squat: 315
    Bench: 225
    Deadlift: 335

    Goals
    Weight: 215
    Height: Not much can be done here
    Squat: 500
    Bench: 325
    Deadlift: 550



    Time frame: 6-7 months
    Hopefully by some time in july I will be lean, and then i can start adding mass again.


    This is not some sort of newyears resolution, instead, it is a journey to get back to where I was.

    Plan:
    First three weeks
    Focus on diet and getting back into lifting, I took a one week break in order to travel to Chicago to see some family, but that will be over today, and I plan to start trying to get my diet and lifting back to some sort of schedule on Friday.

    Eating plan:
    Keep things simple limiting calories to around 3000 with plenty of fats and proteins while being conservative with carbohydrates.

    Lifting plan:


    Monday:
    Morning
    Walk/run

    Mid day
    Squat/DL 5x5
    SLDL/GM/Squat 5x5
    45 back raise 4x6
    Abs 3-5x6-12

    Tuesday
    Off

    Wednesday
    Walk/run/sled

    Mid day
    Bench 5x5
    Shoulder press/military press 4x6
    Triceps lockout/Tate press/ extensions 3-5x8
    Bicep/chest/extra work as needed

    Friday
    Speed squat/Olympic squat/ power clean /speed pull choose one or two focus on weakness
    DL/Squat/GM 5x5
    Lunges/single leg squats
    Hip exercise maybe sumo deadlifts instead of DLs for 5x5


    Sat/Sun
    Morning
    Walk/run/sled

    Mid day
    Bench press or incline for reps
    Flat DB press or incline DB press
    Biceps/chest
    Triceps exercise, something that won’t kill my elbows, could be close grip decline or bench
     
    Last edited: Jan 5, 2007
  2. Millz

    Millz New Member

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    Today
    Food
    Breakfast
    3eggs & some bacon

    snack
    Tuna with a litltle mayo and some pickles

    Lunch
    2cans tuna with mayo pickles and grapes

    Dinner
    Roast and some carrots

    Lifting
    I am verry out of shape at the moment, going to try to start running tomowrrow if i have energy after my motorcycle riding class.

    Squats
    worked up to 3x315

    45 back raises
    4x8 w/EZ curl @ 35

    DB bench
    5x5 to 75's

    CSR
    4x8 w/1 plate

    Hip abductors
    3x12

    I need to buy some protein that does not taste like shit in water for after lifting, and before. I also need to get some sort of meal plan down, so i am not searchign for foods to eat.
     
  3. benny196

    benny196 New Member

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    I'm making my first log too, good luck man.
     
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