Started training again.

**stocky121** · 08-06-2023, 02:52 PM

Height 5’6
Weight 175 pound
Body fat around 20% ish? I don’t really know
Age 41

About 13 years off gear, no plan to take it again.
Just started training again two weeks ago after about 7 years off.
I just want to be a bit healthier stronger and fitter.

I’m training 5 days a week at the minute
Mon push
Tue cardio
Wed pull
Thur cardio
Fri legs

Hopefully I’ve managed to attach some pictures please be kind

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**wango** · 08-06-2023, 03:59 PM

Originally Posted by stocky121

Height 5’6
Weight 175 pound
Body fat around 20% ish? I don’t really know
Age 41

About 13 years off gear, no plan to take it again.
Just started training again two weeks ago after about 7 years off.
I just want to be a bit healthier stronger and fitter.

I’m training 5 days a week at the minute
Mon push
Tue cardio
Wed pull
Thur cardio
Fri legs

Hopefully I’ve managed to attach some pictures please be kind

Good luck with the comeback!

**tarmyg** · 08-06-2023, 04:11 PM

Good luck

**Cuz** · 08-06-2023, 05:15 PM

It will come back quick. Stay consistent and focused and results will come good luck on your journey

**Scorpion0922** · 08-06-2023, 06:00 PM

Muscle memory is a real thing, remember to ease in tho

Great video from Seth Feroce on PPL:

https://www.youtube.com/watch?v=cI3VBiUSttM

**Booz** · 08-06-2023, 06:56 PM

Nice one mate,props for posting your pictures….
Make sure you update them along the way…
I’m sure you will get where you want to no problem…
Known you for years so I know you can do this…..

**stocky121** · 08-07-2023, 01:09 AM

Thank you everyone for the kind words.

Scorpion i’m absolutely just easing into it done 40kg deadlift last Monday and felt like I got hit by a car.

cheers for the video.

Booz I was contemplating for a while about the pics but hopefully I can look back on them and see the results.

**Cylon357** · 08-07-2023, 08:15 AM

Originally Posted by stocky121

Thank you everyone for the kind words.

Scorpion i’m absolutely just easing into it done 40kg deadlift last Monday and felt like I got hit by a car.

cheers for the video.

Booz I was contemplating for a while about the pics but hopefully I can look back on them and see the results.

The posting of "before" pics is always tough until you have the "afters"! Good luck!

**Cylon357** · 08-07-2023, 08:20 AM

Dupe

**stocky121** · 08-07-2023, 01:50 PM

Pull day.

Rocky style lat pull downs

50 lbs 12 reps
60 lbs 10 reps
60 lbs 10 reps
70 lbs 8 reps

Bent over one handed rows

22lbs 12 reps
33 lbs 10 reps
33 lbs 10 reps
45 lbs 8 reps

Ez bar bicep curls

20lbs 15 reps
20lbs 15 reps
42 lbs 10 reps
42 lbs 10 reps

Deadlift straight bar

88lbs 10 reps
110lbs 8 reps
110lbs 8 reps
132lbs 8 reps

Standing cable pull over

10lbs 12 reps
10lbs 12 reps
20lbs 6 reps
20lbs 6 reps

Exercise time 38 minutes

**stocky121** · 08-07-2023, 01:54 PM

My home gym please excuse mine and my girls bike. That’s how i get my cardio in

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**Booz** · 08-07-2023, 04:16 PM

Nice mate :-)

**Booz** · 08-07-2023, 04:20 PM

Got a garage gym myself as do a few here I would think…
Always good to be able to train at home.
Will try n find a couple pics of mine.

**stocky121** · 08-08-2023, 03:24 PM

Cardio

Cross trainer

6 minutes warm up
20 minutes working
6 minutes cool down

Max heart rate 164 bpm
Average 145 bpm

**Scorpion0922** · 08-08-2023, 06:21 PM

Originally Posted by stocky121

My home gym please excuse mine and my girls bike. That’s how i get my cardio in

Old School Baby!

**Cylon357** · 08-08-2023, 06:54 PM

Originally Posted by stocky121

Cardio

Cross trainer

6 minutes warm up
20 minutes working
6 minutes cool down

Max heart rate 164 bpm
Average 145 bpm

Impressive heart rate numbers! I think I have bumped 160 (maybe with tire hammer swings?) a couple of times recently and I am seeing stars at that point!

**stocky121** · 08-09-2023, 02:10 AM

Originally Posted by Cylon357

Impressive heart rate numbers! I think I have bumped 160 (maybe with tire hammer swings?) a couple of times recently and I am seeing stars at that point!

I’m not sure if it’s a good thing. It’s probably more the fact I’m a fat lazy pig

**Scorpion0922** · 08-09-2023, 09:43 AM

Originally Posted by stocky121

I’m not sure if it’s a good thing. It’s probably more the fact I’m a fat lazy pig

Never say that....we all start somewhere.

**stocky121** · 08-09-2023, 10:14 AM

Originally Posted by Scorpion0922

Never say that....we all start somewhere.

I know mate. It’s just my sense of humour

**Cylon357** · 08-09-2023, 10:16 AM

Originally Posted by stocky121

I’m not sure if it’s a good thing. It’s probably more the fact I’m a fat lazy pig

"Fat" is temporary and one of the simplest problems to solve and...

Originally Posted by Scorpion0922

Never say that....we all start somewhere.

You simply can't be lazy if you are getting out there and doing the reps.

Life throws us all a curveball now and then. Poop just happens. As long as we get back at it one more time than we get curveballs, it's all good in the long run.

**stocky121** · 08-09-2023, 01:55 PM

Pull day

Flat db press

33lbs 15 reps
44lbs 12 reps
44lbs 10 reps
55lbs 7 reps (failure)

Incline db press

27.5 lbs 15 reps
33 lbs 10 reps
33 lbs 10 reps
44 lbs 8 reps

Dips bodyweight

6 reps (failure)
5 reps (failure)
5 reps (failure)
5 reps (failure)

Standing military press

44 lbs 12 reps
55 lbs 10 reps
55 lbs 10 reps
66 lbs 8 reps

Db side lateral raises

11 lbs 12 reps
11 lbs 12 reps
15.5 lbs 6 reps (failure)
15.5 lbs 6 reps (failure)

Training time 44minutes

Since i started back training dips has been the most brutal by far.

**Test Monsterone** · 08-09-2023, 02:13 PM

What prompted you to stop taking gear so long ago, Stocky? If that's you in your photo, you were a beast. I'm off since last september, so a little under a year, for fertility reasons. I just got back into lifting consistently, so I'm curious how the results will be after 4 years of steroids and unknown hormone levels. Good luck with your journey.

**stocky121** · 08-10-2023, 01:24 AM

Originally Posted by Test Monsterone

What prompted you to stop taking gear so long ago, Stocky? If that's you in your photo, you were a beast. I'm off since last september, so a little under a year, for fertility reasons. I just got back into lifting consistently, so I'm curious how the results will be after 4 years of steroids and unknown hormone levels. Good luck with your journey.

It was me quite a while ago. Exactly the same reasons as you, And thank you.

**stocky121** · 08-10-2023, 02:20 PM

Cardio

Weighted walking 11lbs in backpack

38.5 minutes
2.3 miles

Average heart rate 126 bpm
Maximum 162 bpm

**stocky121** · 08-11-2023, 08:11 AM

Leg day

Leg extensions

22lbs 15 reps
33lbs 14 reps
44lbs 10 reps
44lbs 10reps

Lying leg curl

22lbs 15 reps
22lbs 15 reps
33lbs 12 reps
33lbs 12 reps

Calf raises

66lbs 18 reps
66lbs 15 reps
66lbs 15 reps
88lbs 12 reps

Static lunges

22lbs 10 reps each leg
22lbs 8 reps EL
22lbs 8 reps EL

Squat

66lbs 14 reps
88lbs 12 reps
110lbs 10 reps
132lbs 8 reps

Lunges have been absolutely brutal today. I could only push myself to three sets

**stocky121** · 08-14-2023, 02:09 PM

Pull day

Close grip low cable rows

60lbs 15 reps
70lbs 14 reps
80lbs 12 reps
100lbs 10reps

Hex bar shrugs

101lbs 12 reps
101lbs 12 reps
123lbs 10 reps
123lbs 10 reps

Seated hammer curls

15lbs 14 reps
22lbs 10 reps
22lbs 10 reps
27.5 lbs 10 reps

Straight bar deadlift

132lbs 12 reps
132lbs 12 reps
176lbs 8 reps
176lbs 8 reps

Concentration curls

6.5lbs 15 reps
6.5lbs 15 reps
11lbs 12 reps
11lbs 12 reps

Workout time 46 minutes

**stocky121** · 08-15-2023, 02:25 PM

Cardio

Cross trainer

6 minutes warm up
23 minutes working
6 minutes cooldown

Average HR 145 bpm
Max HR 167 bpm

**stocky121** · 08-16-2023, 01:52 PM

Push day

Bench press

88 lbs 15 reps
110 lbs 12 reps
132 lbs 8 reps
143 lbs 5 reps (failure)

Incline bench

88lbs 10 reps
88lbs 10 reps
110lbs 6 reps
110lbs 6 reps

V grip tricep push downs

20lbs 15 reps
30lbs 12 reps
30lbs 12 reps
40lbs 8reps

Single hand landmine press

66lbs 12 reps
66lbs 12 reps
77lbs 8 reps
77lbs 8 reps

Arnold press

22lbs 12 reps
22lbs 10 reps
27lbs 8 reps
27lbs 8 reps

Workout time 48 minutes

I think that 143lbs press really sucked it out of me tonight

it was a hard session tonight after the press. On a positive workout pumps are starting to come back and they feel good.

**stocky121** · 08-17-2023, 02:23 PM

Cardio

Weighted walking again 11lbs in backpack

2.6 mile
43 minutes

Heart rate 166 bpm max
Average 133bpm

And a warm shower to end with Wango

**stocky121** · 08-18-2023, 08:53 AM

Leg day

leg extensions

22lbs 16 reps
33lbs 14 reps
44lbs 12 reps
55lbs 10 reps

Lying leg curl

22lbs 16 reps
33lbs 14 reps
33lbs 14 reps
44lbs 10 reps

Calf raises

66lbs 16 reps
66lbs 16 reps
88lbs 14 reps
88lbs 14 reps

Squat

88lbs 16 reps
110lbs 14 reps
132lbs 12 reps
154lbs 10 reps

Static lunges

13 lbs 12 reps
22 lbs 8 reps
22lbs 8 reps

Workout time 47 minutes

Decided to leave lunges till last this week

**Cuz** · 08-18-2023, 10:38 AM

Originally Posted by stocky121

Leg day

leg extensions

22lbs 16 reps
33lbs 14 reps
44lbs 12 reps
55lbs 10 reps

Lying leg curl

22lbs 16 reps
33lbs 14 reps
33lbs 14 reps
44lbs 10 reps

Calf raises

66lbs 16 reps
66lbs 16 reps
88lbs 14 reps
88lbs 14 reps

Squat

88lbs 16 reps
110lbs 14 reps
132lbs 12 reps
154lbs 10 reps

Static lunges

13 lbs 12 reps
22 lbs 8 reps
22lbs 8 reps

Workout time 47 minutes

Decided to leave lunges till last this week

U killed that shit thats some serious volume in 47 minutes

**Cylon357** · 08-18-2023, 10:48 AM

Originally Posted by stocky121

Cardio

Weighted walking again 11lbs in backpack

2.6 mile
43 minutes

Heart rate 166 bpm max
Average 133bpm

And a warm shower to end with, Wango

Fixed lol

**stocky121** · 08-18-2023, 01:34 PM

Originally Posted by Cuz

U killed that shit thats some serious volume in 47 minutes

Cheers mate, it’s been hard to start from scratch on the weight compared to what i was lifting once. But I’m only just finished my fourth week and the last thing i want is an injury.

One thing that helps with doing a quick session is training in my garage and not having to wait, plus it leave my phone outside and just try and go all out.

**stocky121** · 08-18-2023, 01:36 PM

Originally Posted by Cylon357

Fixed lol

Shit!
How do you know it wasn’t a proposition for Wango?

**Cylon357** · 08-18-2023, 01:51 PM

Originally Posted by stocky121

Shit!
How do you know it wasn’t a proposition for Wango?

Lol!

Don't let me harsh someone's buzz

**wango** · 08-18-2023, 02:24 PM

Originally Posted by stocky121

Shit!
How do you know it wasn’t a proposition for Wango?

Wow, it’s been so many years I don’t even recognize em any more, lol. Appreciate the thought, but my wife of 40 years is my only shower-mate, but just thinking & imagining that particular image of us is ghastly to me.

**stocky121** · 08-21-2023, 02:17 PM

Pull day

Rocky style lat pull downs

60lbs 16 reps
70lbs 12 reps
80lbs 10 reps
90lbs 6 reps

Bent over One handed dumbbell rows

33lbs 14 reps
44lbs 12 reps
55lbs 10 reps
66lbs 8 reps

Ez bar bicep curls

42lbs 14 reps
42lbs 14 reps
53lbs 10 reps
53lbs 10 reps

Straight bar deadlifts

132lbs 12 reps
154lbs 10 reps
176lbs 8 reps
203.5lbs 5 reps

Standing cable pullover

20lbs 12 reps
20lbs 12 reps
30lbs 8 reps
30lbs 8 reps

Workout time 44 minutes

Deadlifts felt good tonight so decided to pull 200lbs but then last set felt very heavy

**Cylon357** · 08-21-2023, 02:41 PM

Originally Posted by stocky121

Pull day

Rocky style lat pull downs

60lbs 16 reps
70lbs 12 reps
80lbs 10 reps
90lbs 6 reps

Bent over One handed dumbbell rows

33lbs 14 reps
44lbs 12 reps
55lbs 10 reps
66lbs 8 reps

Ez bar bicep curls

42lbs 14 reps
42lbs 14 reps
53lbs 10 reps
53lbs 10 reps

Straight bar deadlifts

132lbs 12 reps
154lbs 10 reps
176lbs 8 reps
203.5lbs 5 reps

Standing cable pullover

20lbs 12 reps
20lbs 12 reps
30lbs 8 reps
30lbs 8 reps

Workout time 44 minutes

Deadlifts felt good tonight so decided to pull 200lbs but then last set felt very heavy

Last sets, especially of deads, sometimes do that!