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Thread: Started training again.

  1. #1
    stocky121's Avatar
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    Started training again.

    Height 5í6
    Weight 175 pound
    Body fat around 20% ish? I donít 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.

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

    Hopefully Iíve managed to attach some pictures please be kind

    Started training again.-a69875b5-d125-4430-a051-611f8b1353e5.jpegStarted training again.-c8336770-bf11-462c-8e44-2065eba43c25.jpegStarted training again.-9f39f7e5-1bde-46ac-b80d-2b165041458c.jpegStarted training again.-fac734f3-104e-44fe-809b-2c7302c5b3a1.jpeg
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  2. #2
    wango's Avatar
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    Quote Originally Posted by stocky121 View Post
    Height 5í6
    Weight 175 pound
    Body fat around 20% ish? I donít 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.

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

    Hopefully Iíve managed to attach some pictures please be kind

    Click image for larger version. 

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    Good luck with the comeback!
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  3. #3
    tarmyg's Avatar
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    Good luck
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  4. #4
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    It will come back quick. Stay consistent and focused and results will come good luck on your journey
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  5. #5
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    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
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  6. #6
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    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…..
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  7. #7
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    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.
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    Quote Originally Posted by stocky121 View Post
    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!
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  9. #9
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    Dupe
    Last edited by Cylon357; 08-07-2023 at 08:21 AM. Reason: Dupe

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    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
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    My home gym please excuse mine and my girls bike. Thatís how i get my cardio inStarted training again.-c02a9773-73c6-499a-b1b3-8c96749cda87.jpegStarted training again.-1fecf310-dba1-4b2f-8ac7-7edb3d1de1e5.jpeg
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  12. #12
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    Nice mate :-)
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  13. #13
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    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.
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    Cardio

    Cross trainer

    6 minutes warm up
    20 minutes working
    6 minutes cool down

    Max heart rate 164 bpm
    Average 145 bpm
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    Quote Originally Posted by stocky121 View Post
    My home gym please excuse mine and my girls bike. That’s how i get my cardio inClick image for larger version. 

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    Old School Baby!
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  16. #16
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    Quote Originally Posted by stocky121 View Post
    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!
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    Quote Originally Posted by Cylon357 View Post
    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
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    Quote Originally Posted by stocky121 View Post
    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.
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  19. #19
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    Quote Originally Posted by Scorpion0922 View Post
    Never say that....we all start somewhere.
    I know mate. Itís just my sense of humour
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    Quote Originally Posted by stocky121 View Post
    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...

    Quote Originally Posted by Scorpion0922 View Post
    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.
    Last edited by Cylon357; 08-09-2023 at 12:13 PM.
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    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.
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  22. #22
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    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.

  23. #23
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    Quote Originally Posted by Test Monsterone View Post
    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.
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    Cardio

    Weighted walking 11lbs in backpack

    38.5 minutes
    2.3 miles

    Average heart rate 126 bpm
    Maximum 162 bpm
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    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
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    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
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    Cardio

    Cross trainer

    6 minutes warm up
    23 minutes working
    6 minutes cooldown

    Average HR 145 bpm
    Max HR 167 bpm
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    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.
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    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
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    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
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  31. #31
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    Quote Originally Posted by stocky121 View Post
    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
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  32. #32
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    Quote Originally Posted by stocky121 View Post
    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
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  33. #33
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    Quote Originally Posted by Cuz View Post
    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.
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    Quote Originally Posted by Cylon357 View Post
    Fixed lol

    Shit!
    How do you know it wasn’t a proposition for Wango?
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    Quote Originally Posted by stocky121 View Post

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

    Don't let me harsh someone's buzz
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  36. #36
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    Quote Originally Posted by stocky121 View Post

    Shit!
    How do you know it wasnít a proposition for Wango?
    Wow, itís been so many years I donít 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.
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    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
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    Quote Originally Posted by stocky121 View Post
    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!
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    Cardio

    Cross trainer

    6 minutes warm up
    25 minutes working
    7 minutes cooldown

    Average HR 146 bpm
    Max HR 166 bpm
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    Quote Originally Posted by stocky121 View Post
    Cardio

    Cross trainer

    6 minutes warm up
    25 minutes working
    7 minutes cooldown

    Average HR 146 bpm
    Max HR 166 bpm
    Man, you are getting that cardio and heart rate! Nice work!
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