Re-Igniting the Flame

[White_Knight_Ways]

Hi Gymnation – Have recently come back from a three Month Gym Hiatus(of no eating, no fitness, no weights) and am looking to get straight back into it and get bigger & Leaner than ever.  Decided to start a Journal to Keep me accountable for my workouts and eats.

 

Monday Chest & Tricep Workout(First Gym session Back) – I was absolutely gassed after this exercise, big wakeup call!

Incline Bench Press

Warm-up to one set of 70KGx8

85KG x5x2

75Kg x8

 

Incline Dumbbell Bench

45lbs x6

40lbs x8

45lbs x6 – 40lbsx8

 

Cable Flies Superset with Push-ups

25lbs x8 – 15 Pushups

25lbs x8 – 20 Pushups

25lbs x8 – 15 Pushups

 

Dumbbell Pullovers – Went really light and focused on the stretch and contraction

15lbs x8

15lbs x8

15lbs x8

 

Tricep Dips – Went nice and slow, really controlled – Just getting the feel back for them.

BW x8x2

BW x12x1

 

Barbell SkullCrushers Superset with Close Grip Bench Press – This felt the best, kept everything nice and controlled.  Never fully locked out to keep tension on the triceps at all times!

27KG x8 – 27kg x 12

27KG x8 – 27kg x 10

27KG x8 – 27kg x 10

 

Eats for Yesterday; 2 small cans of tuna, 12 Crackers, 2 Scoops Whey protein and one cup of Oats, 300ml Milk, 2 Chicken Drums, 1 Chicken Thigh, 350g White Rice, 1 Scoop Whey Protein, 300ml Milk, 1 Scoop of Casein with Water.

 

- Thoughts on Yesterday as a whole, Low motivation, low energy

[Pseudonym]

Hey Ignite - good to see you on here. Three months off? You'll be sore tomorrow!

What are your starting point stats?

[White_Knight_Ways]

Hi Pseud – Starting stats not too sure of.  Would say around 84-87Kilo, fat and weak=], not even going to bother attempting any maxes until im back up and running – My plan is to try and put on some extra weight and then cut down for summer with a local 12 week challenge.

 

Tuesdays Back, Traps & Bicep Workout – Just starting off pretty easily, getting back into the feel of things.  Doms were insane from yesterday, body hasn’t felt like this for a long time.

Bodyweight Wide Grip Pull Ups

Simple 6 to warm up.

BW x8

BW x7

BW x6 

 

Bent Over Barbell Rows – This exercise absolutely killed my lower back, flexibility is at an all time low – need to work on this to get this exercise feeling natural again.  Nice slow and controlled reps.

60kg x8x3

 

Close Grip Seated Row Superset with Face-Pulls – Not Sure if Machine is in Kilos or pounds, either or felt strong with this exercise.

66 x8 – 18 x8

66 x8 – 18 x8

66 x8 – 18 x8

 

Machine Shrugs – Machine is in levels.  Put it to the bottom of the stack.

Level 20 x8

Level 20 x8

Level 20 x8

 

Bicep Curls – Went nice and slow, really controlled, getting dat dere Mind muscle connection.

30kg x8x2

30kg x 9

 

Incline Bicep curls

8kg x8x3

 

Eats for Tuesday – 2 Eggs, 2 pieces of Bacon, 2 Whole meal Pieces of bread, 250g Skinless Chicken, 1 Cup of Rice, 12 Crackers, 2 Small Cans of Tuna, 1 Scoop Whey, 1 Scoop Casein, 250g Mash Potato, 150g roast veges, 75g Cabbage, 180g Skinned Chicken. 

 

My eats are still unorganized, will get this sorted in the next couple of days.

 

Motiviation for the day – Low motivation, (being weaker than you once were is really demoralising) energy alittle better.

[ringsport]

You said your trying to put on weight at the moment?  The food you are eating looks like about two meals 

[White_Knight_Ways]

Exactly.  Im still unorganised, you cant expect me to come back from a binge of doing nothing and cross everything off in one day.  I want to get back and enjoy Training First - Then i'll Amp the food up and force it into me.  Watch this space.

 

BTW  Strong Post count to Join date.  <3

[ringsport]

I just thought that's why your low on energy and motivation as mayb not enough food, the faster u get your diet sorted the better then you will b a machine! Good luck.

BTW lost my username when new site came in, this is my old old name.

[White_Knight_Ways]

Wednesday Legs Workout – To be perfectly honest I’ve skipped legs for the last few training cycles I have done, looking to grow these mother*ckers from now on.  So for now, apologies for the weakness=P

 

Back Squats – Safe to say these are proper squats dipping just below parallel.

Warmup – barx15, 40x8, 60x8, 82.2x5

 

90kg x 5

90kgx 8

60kg x15

 

Leg Press

 

190kg x8x3

 

Barbell Lunges Superset with Leg Extensions

25KG x8 – 33x8, 3 Sets Total.

 

Barbell Step-ups – Legs were Jelly from here on, not training for 3 months is a big wakeup call.

25kgx8 – First step down my legs nearly buckled beneath me lol.

35kgx8x2

 

Seated Calf Raises

20KGx8x3

 

Standing Calf Raise

Full Stack – 8 full Reps, 7 Partials, had to leave from here as I ran out of time!

 

Eats for Yesterday - 2 Eggs, 2 bits of bacon, 2 pieces of wholemeal toast – 300g Mince, 1 scoop whey and a banana, 1 scoop whey with 300ml milk, 1 scoop casein with water.  350g Pasta 2 big pork chops glass of coke.

 

Overall – Motivation, good.  Energy low,  Piss poor weak at the moment but really looking forward to getting back to where I was –Went shopping last night for some food!  Watch this space for tomorrows eats, This is just for you ring <3

[ringsport]

Haha nice work. 

[White_Knight_Ways]

Thursday Shoulder Workout

 

Seated Shoulder Press

Warm-up to one set of 60KGx5

65KG x5x2

60Kg x8

 

standing shoulder press

42.2kg x 8x3

 

seated behind the neck shoulder press

50kg x8x3

 

Uprighht row Superset with Reverse Flies

40kilo x8 – 6kg x8

40kilo x8 – 6kg x8

40kilo x8 – 6kg x 8

 

Seated dumbbell Raise (Dropset)

8kgx10 - 6kgx10

standing, 8kgx14 - seated 6kgx10

standing, 8kgx14 - seated 6kgx20

 

 

Eats for Today - one serving of optimen, 5g creatine and 2 fishoils 1 Scoop Whey, Half cup of oats, 300ml milk, 2 cups of rice, 900g Chicken Thighs, 2 Cups mixed veges, 1 Scoop Whey, 1 scoop dextrose, 1 scoop casein with water, 3 lamb chops and 250g Roasties.

 

A guess its a little better, but  cant go 120% yet!  Well not for another 2 weeks unfortunitly, had to pay my insurance this pay cycle=/