CR's journal

[Create Reality]

I'm back in the gym after a, long time. Didn't have the $$$ for it but now I do and I plan on gettin PUMPED. After 6 months of little weight training, I have shrunk a little in muscle and have gained a few pounds in fat. The plan is to go from 205 with roughly 25% bf to 200 at 15%. And an inch or two off my waist (if possible with all that muscle). I want to reach this goal in roughly 12 months.

Since I have been away from a dumbell for so long I'm thinking I will take things slowly this first month. A conditioning cycle consisting of: Body Squats, Weight assisted pull ups, light benches, and light rows. This is just to get back in the habit really, I KNOW I can lift more then I plan to, but I want to make sure my other factors like diet, sleep, and proper form are regained.

Another goal I've set for myself is to extend the angle my foot can bend back. I have unusually tight calves and this is affecting my leg work and jogging. I guess my options for this are stretching. If anyone has some stretches or other ideas for this, feel free.

 

[WesCottII]

I'm no Warboss or anything, but I think you might get muscle back quite quickly after an off period. Is it muscle memory? Anyone help me out?

 

[Create Reality]

Been working on my stretches and I have already noticed a little improvement in my range of motion. After hitting the weights a few times I feel so much better and more energetic than I did two weeks ago. Im still sticking with ***** lifts for another 2-3 weeks as I get myself a new bucket of protein and well establish the food supply. But Im gonna be holding off on squats until I lengthen a bit more in my calves. Before I was doing squats at 275 for 8 but even that was with this wedge under my feet so my heels would stay planted. No more of that this time Im doing it the right way.

 

[Warboss Alex]

Been working on my stretches and I have already noticed a little improvement in my range of motion. After hitting the weights a few times I feel so much better and more energetic than I did two weeks ago. Im still sticking with ***** lifts for another 2-3 weeks as I get myself a new bucket of protein and well establish the food supply. But Im gonna be holding off on squats until I lengthen a bit more in my calves. Before I was doing squats at 275 for 8 but even that was with this wedge under my feet so my heels would stay planted. No more of that this time Im doing it the right way.

do some box squats.. that should help you out.

 

[Create Reality]

Well now that my conditioning cycle is done with I have decided to move up to the actual weights. Did 6x130 Dumbbell press but ****ed up my wrists before I could do anymore. I suppose I tired out my grip with pull ups. Im still continuing with the stretching so I can do squats with an idea of stability, but that is taking longer than expected so Im just going to do light squats around 100. YEAH I KNOW that is a hella weak lift but I am working on form and if I get my form proper for a week in a row I will increase the weights. Before I was doing 20x215 squats but with this "wedge" underneath my heels to keep them planted. No more crutches!

 

[Create Reality]

Ha, okay. For a while I have been doing dips with dumbell presses as my primary chest workout. Now I have been doing incline BB press and flat BB press, along with DB press. Right now Im at 65 pounds a DB chest press, for 10 reps, and 135 incline BB press for 6. I have noticed a lack of puff in my clavicals so I will be working on that. Still haven't moved into squats yet, but the stretching is coming along better. I advise all weightlifters to stretch after a workout, it REALLY reduces soreness and improves flexibility. I think Ive managed about 5 more inches of travel in my sit n reach.