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    Seeing how everyone else has a witty as **** title i gave it my best attempt.

    Background: Bro split at 16, weighed 255lbs at the time of pure fat.
    Last year i got back into lifting, weighed 198lbs at between 17-20% bf, however i became ill with glandular fever, putting me out for around 6months.

    Stats: 6ft.
    Weight: 187lbs.
    Bf: Guessing low 20s.

    Used oly dbs for 2 weeks but refunded them due to fault, bought an oly bb set instead so ive just started with that.

    Working sets only.

    Deadlift: 70kg 8,8,8.
    Didnt feel too heavy, i have some back rounding though, definite posture problem paired with tight hams and glutes.

    Strict clean press: 40kg 5,5,5,2.
    I'm yet to set up my new squat stand so decided to do some cleans into strict pause press, i want 45kg by next week, the sooner i hit a plate on press the better.

    Bent over bb row: 55kg 5,5,5,5,5.
    Das a lot of 5's mayn! 60kg saturday, then by monday im going to bang on 25kg a side.

    Pushups: 11,7,5,3,3,3,3.
    Lol... pathetic, between the last 5 sets i basically took no rest to treat it as an extension onto the previous sets.

    Bb curl: bar 8,8,8.

    Overall as a first day back with a barbell im disapointed with my strength levels, yet i fully expected it.

    My aims for now are to correct form with dl, i dont believe in going too light to correct form with any compound as its a matter of strengthening myself at the same time imo, im going to keep the rep range higher untill i feel comfortable, then i will move onto 1x5.

    For now i'll eat at maintenance and see how my body responds.


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    In.

    Good luck mate, glad to see you back

    How're you feeling these days?

    And did you ever do that sandbag?

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    Good luck


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    (Original post by Angry cucumber)
    In.

    Good luck mate, glad to see you back

    How're you feeling these days?

    And did you ever do that sandbag?

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    Yeah i split it lmfao...
    Also someone else cleaned it up, im going to use a better material to case it in lol.

    Oh and fully recovered, i have to admit im disapointed with my strength losses but im not unhappy about it; i never understand people who are unhappy with the results of their hobbies and improving themselves, it defeats the point.

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    July 4th:

    20minutes or so of yoga, videos of this in two days for your amusement.

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    July 5th.

    Busy day so got a quick workout in before breakfast and will finish tonight.

    Bench: 40kg 8,8,8,8.

    Bent over row: 40kg 12.
    - 55kg 8,8,8.

    T-bar: 37.5kg 15,15.

    Saw a half loaded barbell on the floor so i thought may as well.

    Well it does feel wierd ****ing around with such light weight again but gainz will come, in regards to rows i havent got 70kg for 5x5 in me this week, maybe next week. Edit: maybe the week after that lol.

    Im going to have to buy an expensive squat stand in a couple of months, this thing is useless, it has a load capacity of 180kg, but you cant load plates onto it without another person lol, cheap piece of ****.


    Pm:
    Clean: 30kg 3,3,3... i need to work on my flexibility.
    Bb lunge: 30kg didnt log but high reps across 3 sets
    Core: sit ups 12, 12. Floor plate twists: 6,6.

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    You'll be making mad gains in the next couple of months! Good luck
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    July 7th.

    Deadlift: 75kg 8,8.
    This really made me realise how unfit i am, i was out of breath and dying in the garden.

    Press: 42.5kg 4.
    40kg 4,3.
    37.5kg 2.

    Row: 57.5kg 5,5,5,5,5.
    Should have done 60 but the last couple of sets were really tough.

    Standing skullcrushers: Bar 12, 12.

    Barbell curl: 22.5kg 8,8,5,4.

    I've also decided that on my non deadlift days i'll be doing zercher squats and maybe taking out the bent over row and replace with a pendlay.

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    (Original post by Reps4Jesus)
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    Good luck


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    Thanks man.

    (Original post by ljoshl91)
    You'll be making mad gains in the next couple of months! Good luck
    Haha we'll see how it goes, i may move onto a solid program in a month or two.



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    Aldi is easily my new favourite supermarket...

    Name:  1404829000333.jpg
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    This whole meal consisting of cottage cheese, prawn and lemongrass fish cake, rice and green beans cost me between £1.40-60.

    All kindz of saving gainz, all kindz.

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    (Original post by Nvmthename)
    Aldi is easily my new favourite supermarket...

    Name:  1404829000333.jpg
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    This whole meal consisting of cottage cheese, prawn and lemongrass fish cake, rice and green beans cost me between £1.40-60.

    All kindz of saving gainz, all kindz.

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    nice meal. will give aldi a visit. how much protein in that fishcake?
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    (Original post by AreebWithaHat)
    nice meal. will give aldi a visit. how much protein in that fishcake?
    11/26/11 with 250kcals.
    Not optimal but the the entire meal is 35g's.

    They have a few of these fish cakes that taste orgasmic and are only £1 each...

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    Aldi is amazing. I don't think they were doing them when I last went in, but for the past 4 years they did frozen tuna steaks for £4 and you get like 5 of them I think. Cheaper than buying tuna tins for the weight, and they tasted great.

    They also have cheap nut packets!
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    (Original post by ljoshl91)
    Aldi is amazing. I don't think they were doing them when I last went in, but for the past 4 years they did frozen tuna steaks for £4 and you get like 5 of them I think. Cheaper than buying tuna tins for the weight, and they tasted great.

    They also have cheap nut packets!
    Their standard tins of tuna are like 39p... I love the place lol.
    People that complain they cant afford to eat lean, green or bulk are just bull****ting themselves at times.

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    (Original post by Nvmthename)
    Their standard tins of tuna are like 39p... I love the place lol.
    People that complain they cant afford to eat lean, green or bulk are just bull****ting themselves at times.

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    People will go to unbelievable lengths to shift the blame of their own health failings to something else. I work at a GP surgery in a deprived area and its unbelievable how many fat people don't think it's their fault.
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    (Original post by illusionz)
    People will go to unbelievable lengths to shift the blame of their own health failings to something else. I work at a GP surgery in a deprived area and its unbelievable how many fat people don't think it's their fault.
    I use to be like this, then it hit me; im 16 and eat a donner kebab every day washed down with 2litres of coke. Its ignorance by choice.

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    Ok so today I was meant to be a rest day but funeral tomorrow; the feels.

    This post was going to be a general update so i'll start with that. I said I was going to eat at maintenance but i've been eating 1800kcals and moderate protein, I feel recovery is excellent tbh! I havent been on protein shakes or any other supplements just very high micro nutrient count.

    I sent my squat rack back as its a piece of **** and couldnt back squat on it anyway, decided to just do zerchers on my bench shoulders, works well.

    Zercher: 40kg 5,5,5,5,5.
    Like all my squats I have to squat onto a box / bench and while pausing I felt a very strong explosive surge through my quads that fronties never gave me (granted i've never been flexible enough for them.)

    Bench: 45kg 5.
    47.5kg 5,5,5,5.
    +7.5kg and more volume from last work out.... pls continue like dis

    Bent over row: 60kg 5,5,5,5,5.
    T-Bar: 40kg 15,15.

    Curl: 22.5kg 8,8,6.
    Tbh I got 8 reps on the last set but 2 were slutty, easy and anyone can do them.

    I'm going to upload 2 videos of my final working sets of rows and zerchers as my form breaks down a lot and i'd love some critique.
    I dont see the point in form videos in the first few sets imo.

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    If you're increasing your bench by 7.5kg at a time you're likely to stall pretty soon tbh
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    (Original post by illusionz)
    If you're increasing your bench by 7.5kg at a time you're likely to stall pretty soon tbh
    Probably lol, I know I was going to up the weight more than 2.5kg as I was doing less reps and 45 felt easy.
    Hope I can ride this for as long as possible.

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    Any tips apart from fix my fence and get a hair cut?





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