Starting Again ... For The 213th Time

ukmb

ukmb

Full Member
2016 was great year for everything except training ...

Training had to take a back seat for the majority of the year, which I didn't mind as I have a young family and have recently gone self employed.

This year I'm going to get back Into it with the goal of gaining lean mass.

Background .

Trained for 7 years . Never particularly serious expect when the couple years when I was on and off cycle .

28 years old
5'11
210lbs
Unsure of bf% but I estimate around 20-25
Lifts at the moment are poor . But this coming week when I get into the gym I will log max lifts for a starting point .

Ped use - I have and probably always will use a trt dose of 250mg e10days

Diet - could be cleaner so I will again start to log diet down as and when I sort it out [emoji23] [emoji23]

Training - I am looking into a new routine for the next few months if anyone has suggestions .

Last year I was training 4 times a week however I was just doing what I wanted when I wanted . Maybe back Monday and then again Wednesday ...

So this year as said I'm starting a fresh .

Starting pictures - have a new phone and the only picture I have is of my cat smiling .
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Day of new routine went very well ... considering I had no spotter .

I figure as long as I eat right and take the right safety measures I can do this routine ....
Involves 4 days training . With a different variation of squat everyday .

Today hack squat .

Started 1 plate per side . Built up to 6 a side . So 240kg

Reps ranged from 10,10,5,5,5,3,1,1,1

Final 1 rep I managed to jump 10kg so I rekon with a spotter I can get heavier .

Then moved onto chest

Sticking with
10,10,5,5,1 reps

Dumbell press
Flies
Incline press
Push ups super set with incline flies .

Done

Meals today will be

1. 100g oats 400mg milk
2. 50g peanuts 100g baked ham
3. 50g cheese . 3 wholemeal bread .
4. Oatcakes . 30g nuts
5 . 300g chicken. 4 egg omlette . Homemade chips in evoo
6. Mass shake in water
 
Today was day 3 of squatting and jesus christ after hitting front squats I couldn't walk

Wasn't particularly heavy but concentrating on form for the next few weeks .

Training was squats and delts

6 set front squats working to 1 rep max
6 sets push press working up to 1 set max again .

Side delt raises and 3 other bullshit exercises that come after pressing
 
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