well i'm trying to get back in shape overall.
Stronger, faster, leaner, and more explosive. I also need to work on legs and lower back, my weakest parts of my body.
i'm 5'11, 165 pounds.
at 5'11, 168lbs during my prime i was putting up flat bench 255 lbs one rep and shoulder press 155.
I hurt my shoulder last year and its never been the same. It has been hindering my workouts lately.
I will probably just start with workout exercises i'm familiar with and then move onto more advanced things. I also really enjoyed benching before and getting heavy but looks like that won't happen anymore with my shoulder, we'll see.
Yesterday:
Flat bench 10x135lbs, 2x185lbs, 2x185lbs, 10x155.
don't know what happened. i must have gotten weaker since i was able to do 5-6 reps a week or two ago at 185 with my lifting partner. He wasn't here so maybe i was scared without a spot.
inclined bench 5x135, 5x135, 5x 135.
was getting tired towards the end and scared of my shoulder hurting but i just plowed through the last couple throwing them up.
Squats at about 105-110 degree angle since i didn't have a spot. 8x125, 8x125, 8x125. I have super weak legs and a huge chest and shoulder. def not proportional.
ran/jogged 0.9 miles at speeds ranging from 6-8 on the treadmill. need to quit smoking..... used to be able to run/jog a mile on 8-10 easily.
tricep pull downs 10x60lbs, 10x60lbs, 10x60lbs.
was tired here but pushed through.
abs on second highest incline with medicine ball.
i used to do hundreds of crunches all different types with no weight and i could never really get the 6pack cutness i wanted. I never liked weighted abs because i always had a weak lower back (i thought the reason why it hurt was because i had a bad lower back. i've come to the realization that it's just really weak).
just about 1 month of medicine ball abs and i can see my six pack cut through so of my stomach fat.
20x8lbs, 20x8lbs, 20x8lbs. 10xbodyweight.
machine flys-used to be able to rack the whole machine even after a tough workout but not anymore. i can still rack it it before a workout easily.
10x135lbs, 8x155lbs, 5x165lbs.
The last one i had to change the placement of the handlebars because i wasn't strong enough to pull it from all the way back. moved it closer one notce. I was also scared of my shoulder problem and felt it hurting.
overhead seated tricep pulls 12x30, 12x40, 10x50.
this **** is fvcking hard as hell.
cable fly swingups? you pull from the ground up and criss cross your arms
10x30, 10x30, 10x30.
hopped in the pool to swim for about 10 minutes. getting in some yardage and loosening my muscles at the same time.
finish
---------
my diet also really sucks. i'm a vegetarian in order to have food that taste good i eat alot of junk food. i don't have much to spend or time. I wake up at 6:30am and get ready for work and get home after the gym at like 9-9:30pm. so i eat alot of tv dinners, microwave foods, egg's, tofu, and instant noodles. barely any fruits. This has always been my diet.
Stronger, faster, leaner, and more explosive. I also need to work on legs and lower back, my weakest parts of my body.
i'm 5'11, 165 pounds.
at 5'11, 168lbs during my prime i was putting up flat bench 255 lbs one rep and shoulder press 155.
I hurt my shoulder last year and its never been the same. It has been hindering my workouts lately.
I will probably just start with workout exercises i'm familiar with and then move onto more advanced things. I also really enjoyed benching before and getting heavy but looks like that won't happen anymore with my shoulder, we'll see.
Yesterday:
Flat bench 10x135lbs, 2x185lbs, 2x185lbs, 10x155.
don't know what happened. i must have gotten weaker since i was able to do 5-6 reps a week or two ago at 185 with my lifting partner. He wasn't here so maybe i was scared without a spot.
inclined bench 5x135, 5x135, 5x 135.
was getting tired towards the end and scared of my shoulder hurting but i just plowed through the last couple throwing them up.
Squats at about 105-110 degree angle since i didn't have a spot. 8x125, 8x125, 8x125. I have super weak legs and a huge chest and shoulder. def not proportional.
ran/jogged 0.9 miles at speeds ranging from 6-8 on the treadmill. need to quit smoking..... used to be able to run/jog a mile on 8-10 easily.
tricep pull downs 10x60lbs, 10x60lbs, 10x60lbs.
was tired here but pushed through.
abs on second highest incline with medicine ball.
i used to do hundreds of crunches all different types with no weight and i could never really get the 6pack cutness i wanted. I never liked weighted abs because i always had a weak lower back (i thought the reason why it hurt was because i had a bad lower back. i've come to the realization that it's just really weak).
just about 1 month of medicine ball abs and i can see my six pack cut through so of my stomach fat.
20x8lbs, 20x8lbs, 20x8lbs. 10xbodyweight.
machine flys-used to be able to rack the whole machine even after a tough workout but not anymore. i can still rack it it before a workout easily.
10x135lbs, 8x155lbs, 5x165lbs.
The last one i had to change the placement of the handlebars because i wasn't strong enough to pull it from all the way back. moved it closer one notce. I was also scared of my shoulder problem and felt it hurting.
overhead seated tricep pulls 12x30, 12x40, 10x50.
this **** is fvcking hard as hell.
cable fly swingups? you pull from the ground up and criss cross your arms
10x30, 10x30, 10x30.
hopped in the pool to swim for about 10 minutes. getting in some yardage and loosening my muscles at the same time.
finish
---------
my diet also really sucks. i'm a vegetarian in order to have food that taste good i eat alot of junk food. i don't have much to spend or time. I wake up at 6:30am and get ready for work and get home after the gym at like 9-9:30pm. so i eat alot of tv dinners, microwave foods, egg's, tofu, and instant noodles. barely any fruits. This has always been my diet.