killer_octave Posted December 28, 2010 Share Posted December 28, 2010 Hey all I am coming off a 6 month break from the gym feelin pretty weak and frail but im gonna push through and see if i cant whip my ass in shape. I am 5 11 168 pounds the skinniest ive ever been. i was walking around at 185 pounds about a year and a half ago before i went vegan. today was my first day back in the gym routine as follows: dY 1 Dips 10 reps body weightx2 wide grip pullups 10 reps assisted at 50lbs x2 sqauts 10 reps at 125lbsx2 military press 10 reps at 60lbs x2 calves 10 reps at 90lbsx2 abs 15 reps bodyweightx2 ive chosen to do low weight high reps and hopefully add reps everytime i do this routine and eventually up the weight. Okay now for diet: breakfast: apple,tangarine, 1 cup oats with handfull almonds and 1/2 cup pumpkin seeds, water after workout: Protien shake which includes rice milk, 1 scoop nitro fusion, tablespoon hemp oil, vitamin d drops, banana handfull pumpkin seeds, water lunch: sweet potatoe curry served over 1cup rice cooked, water snack; almond cashew butter and banana sammich, water dinner: marinated portabella mushrooms mashed taters and greens Okay i need your help guys i want to gain a little weight and some lean mucle back, so constructive criticism is welcomed. Link to comment Share on other sites More sharing options...
killer_octave Posted December 30, 2010 Author Share Posted December 30, 2010 Day 2 10 min jog barbell press 80lbs 10 repsx2 incline barbell press 80lbs 10 reps x2 standing side lateral shoulders 25lbs 10repsx2 seated side lateral shoulders 25lbs 10repsx2 cable curls 85lbs 10 repsx2 barbell shrugs 120lbs 10 repsx2 abs body weight 15 repsx3 Diet breakfast: apple,tangarine, 1 cup oats with handfull almonds and 1/2 cup pumpkin seeds, water after workout: Protien shake which includes rice milk, 1 scoop nitro fusion, tablespoon hemp oil, vitamin d drops, banana handfull pumpkin seeds, water lunch: sweet potatoe curry served over 1cup rice cooked, water snack; almond cashew butter and banana sammich, water Dinner: 1cup quinoa with assorted greens, water Just ordered in 16 pounds of gemma pea protein i think its the better choice over nitro fusion. Link to comment Share on other sites More sharing options...
Lean and Green Posted January 3, 2011 Share Posted January 3, 2011 ive chosen to do low weight high reps. agreed. Glad to see the bulk protein coming through also. I am a firmm believer in 1+ grams per lb of bw. I've learned over the years to always do WAY less then you anticipate being able to do when starting up again after a break. Smart call on your part. I was off for 1 3/4 yrs myself and just got back. Started off with 30 min 3-4 times pr week and 9-12 sets and gradually over the course of a month went to 4-5 times pr week, 1+hr per session 12-18 sets and from high reps to lower reps (15 to 10). After consistency everything else just seems o come together naturally. You can do it, you got this!! Look forward to checking back and seeing your continued progress. Link to comment Share on other sites More sharing options...
killer_octave Posted January 3, 2011 Author Share Posted January 3, 2011 Thank you for the vote of confidence lean and green!I have to shift strategy and go back to the ol 2 day split so i will start the week off with Back and abs! Monday back and abswide grip pullups 1x12 assisted 70 lbs, 1x10 50lbs, 1x8 50lbs 50 lbsT-bar rows 1x12 20lbs, 1x1025lbs, 1x8 25lbs Deadlifts 1x12 130lbs, 1x10 130lbs, 1x8 130lbs Cable rows 1x12 70lbs, 1x10 80lbs, 1x8 80lbs Leg raises 1x15 3 sets crunches 1x15 10lbs 3 sets Link to comment Share on other sites More sharing options...
killer_octave Posted January 5, 2011 Author Share Posted January 5, 2011 Wed shoulders triceps Dumbbell Latereral Raises 1x12 10lbs, 1x10 12.5lbs, 1x8 15.lbs each arm Behind neck Seated Military Press 1x12 45 lbs, 1x10 55lbs, 1x8 55lbs Front cable or dumbbell raises 1x12 10lbs, 1x10 15lbs, 1x8 20 lbs each arm Triceps Rope triceps pulldowns 1x12 70 lbs, 1x10 85 lbs, 1x8 95lbs Skull crushers (french press) 1x12 20lbs, 1x10 30lbs, 1x8 40lbs plus (ez curl bar) Dumbell kickbacks 1x12 10lbs, 1x10 12lbs, 1x8 15lbs each arm Dips 1x12, 1x10, 1x8 body weight Link to comment Share on other sites More sharing options...
robert Posted January 5, 2011 Share Posted January 5, 2011 Nice! Keep at it man. I got the skinniest I have been since I was a teenager from a more than year-long absence from training to do other things. I'm back and climbing that weight ladder again too. All the best! Link to comment Share on other sites More sharing options...
killer_octave Posted January 10, 2011 Author Share Posted January 10, 2011 Thanks for the support Robert!I might not be lifting anywhere near as heavy as before but even after a week im seeing pretty good results. wish i had a camera with me post work out today. Chest Flat bench dumbbell press 1x12 35lbs each, 1x10 45 lbs, 1x8 50lbs Decline barbell bench press 1x12 85lbs, 1x10 95 lbs, 1x7 115lbs Incline barbell bench press 1x12 85lbs, 1x10 95lbs, 1x7 95 lbs cable peck deck 1x12 60lbs, 1x10 60lbs, 1x8 75lbs Biceps Barbell bicep curls 1x12 40lbs, 1x10 50 lbs, 1x8 60lbs Alternating Hammer curls 1x12 30lbs each, 1x10 35 lbs , 1x8 35lbs Concentration curls 1x12 15lbs each, 1x10 17.5 lbs, 1x8 20lbs Link to comment Share on other sites More sharing options...
killer_octave Posted January 11, 2011 Author Share Posted January 11, 2011 Back n abs wide grip pullups 1x12 assisted 70 lbs, 1x10 50lbs, 1x8 40lbs 1x5 25lbs 50 lbsT-bar rows 1x12 bar, 1x1020lbs, 1x8 45lbs Deadlifts 1x12 115bs, 1x10 125lbs, 1x8 135lbs Cable rows 1x12 70lbs, 1x10 90lbs, 1x8 100lbs Leg raises 1x15 3 sets crunches 1x15 10lbs 3 sets Link to comment Share on other sites More sharing options...
killer_octave Posted January 13, 2011 Author Share Posted January 13, 2011 legs Leg extensions 1x12 70 lbs, 1x10 90lbs, 1x8 125lbs Squats 1x12 bar, 1x10 95lbs, 1x8 135lbs, 1x8 155lbs leg press Hack squat 1x12 50lbs, 1x10 70lbs , 1x8 90lbs Lying Hamstring curl 1x12 60lbs, 1x10 90lbs, 1x8 125lbs Seated calf raises 1x20 45lbs, 1x15 70lbs, 1x12 80lbs Link to comment Share on other sites More sharing options...
vege Posted January 13, 2011 Share Posted January 13, 2011 I don't know about your diet. Maybe I am eating too much, but what most of the poeple here post as one day food, I actually eat in 1 or two sittings. I think you should eat more, and I think carbs. I don't think it's good idea to eat pumpkin seeds (I LOVE THEM!) and almonds before workout. Fats slow you down. You need more carbs before working out. Leave fats for the evening. And again: you should eat more. If you can't eat that much, blend your food and eat. Thats what I do most of the times. I gained 10 kg in half year eating like that. But what I mean is, let me give you my todays menu: blended 7-10 bananas (depends on size) +3 spoons ground chia seed as breakfast2-3 cups self-made hummus with loads of tahini + 1/2 kg whole wheat bread lunch4-5 apples as snack250 g pasta (before cooking) with some tomato sauce for dinner + head of broccoliand 100 g of almonds blended with water and roughly strained to get milk, before bed no protein powder at all;)and lots of lemonade with no sugar... Link to comment Share on other sites More sharing options...
killer_octave Posted January 14, 2011 Author Share Posted January 14, 2011 Hi Vegge! I am planning on doing a break down on my diet to see how much cals carbs prtotein fat i am getting daily and then adjust whats lacking. im gonna do this in next few days, At the moment i fell pretty bloated at night from what im eating right now. I know i gotta up my intake of cals just tryin to get used to the increase right now. shoulders triceps Dumbbell Latereral Raises 1x12 10lbs, 1x10 12.5lbs, 1x8 15.lbs each arm Behind neck Seated Military Press 1x12 45 lbs, 1x10 55lbs, 1x8 55lbs Shoulder press machine 1x12 50lbs each arm 1x10 60lbs 1x8 65 lbs Front cable or dumbbell raises 1x12 10lbs, 1x10 15lbs, 1x8 20 lbs each arm Triceps Rope triceps pulldowns 1x12 70 lbs, 1x10 85 lbs, 1x8 95lbs 1x6 110 Skull crushers (french press) 1x12 20lbs, 1x10 30lbs, 1x8 40lbs plus (ez curl bar) Dumbell kickbacks 1x12 10lbs, 1x10 12lbs, 1x8 15lbs each arm Dips 1x12, 1x10, 1x8 body weight Link to comment Share on other sites More sharing options...
killer_octave Posted January 17, 2011 Author Share Posted January 17, 2011 Chest Flat bench dumbbell press 1x12 35lbs each, 1x10 45 lbs, 1x8 55lbs Decline barbell bench press 1x12 85lbs, 1x10 95 lbs, 1x7 115lbs 1x6 135 lbs Incline barbell bench press 1x12 85lbs, 1x10 95lbs, 1x7 95 lbs cable peck deck 1x12 60lbs, 1x10 60lbs, 1x8 95lbs Biceps Barbell bicep curls 1x12 40lbs, 1x10 50 lbs, 1x8 60lbs Alternating Hammer curls 1x12 30lbs each, 1x10 35 lbs , 1x8 35lbs Concentration curls 1x12 15lbs each, 1x10 17.5 lbs, 1x8 20lbs Link to comment Share on other sites More sharing options...
killer_octave Posted January 18, 2011 Author Share Posted January 18, 2011 wide grip pullups 1x12 assisted 55 lbs, 1x10 25lbs, 1x8 25lbs 50 lbsT-bar rows 1x12 bar, 1x1025lbs, 1x8 35lbs Deadlifts 1x12 115bs, 1x10 125lbs, 1x8 135lbs Cable rows 1x12 80lbs, 1x10 90lbs, 1x8 110lbs Leg raises 1x15 3 sets crunches 1x15 10lbs 3 sets Link to comment Share on other sites More sharing options...
killer_octave Posted January 20, 2011 Author Share Posted January 20, 2011 Dumbbell Latereral Raises 1x12 12.5lbs, 1x10 15lbs, 1x8 20lbs each arm Behind neck Seated Military Press smith machine 1x12 50 lbs, 1x10 50lbs, 1x8 70lbs Shoulder press machine 1x12 50lbs each arm 1x10 60lbs 1x8 70 lbs Front cable or dumbbell raises 1x12 15lbs, 1x10 20lbs, 1x8 25 lbs each arm Triceps Rope triceps pulldowns 1x12 80 lbs, 1x10 90 lbs, 1x8 110lbs Skull crushers (french press) 1x12 20lbs, 1x10 30lbs, 1x8 40lbs plus (ez curl bar) Dumbell kickbacks 1x12 10lbs, 1x10 12lbs, 1x8 15lbs each arm Dips 1x12, 1x10, 1x8 body weight Link to comment Share on other sites More sharing options...
DocHelliday Posted January 21, 2011 Share Posted January 21, 2011 ive chosen to do low weight high reps. agreed. Glad to see the bulk protein coming through also. I am a firmm believer in 1+ grams per lb of bw. I used to believe that, since it was on the back of my Whey Protein Powder when I was in high school. I keep hearing conflicting figures about that... like 1g protein/1kg body weight or 0.7- 2.2g protein/1kg body weight. What figure is correct. Getting 170g of protein is a little hard for me, or even cost effective on my unemployed college student salary Link to comment Share on other sites More sharing options...
killer_octave Posted January 24, 2011 Author Share Posted January 24, 2011 All right this is my new diet starting tomorrow. I know its a little unorganized i copied pasted from nutrition calculating software. 4 Apples, raw, with skin large (3-1/4" dia) 463.8Oats 1 cup 606.8Nuts, almonds, dry roasted, without salt added 1oz (22 whole kernels) 169.2 2 Sweet potato, cooked, baked in skin, without salt large 324.0Kale, raw 1cup, chopped 33.5Broccoli, raw 1/2 cup, chopped or diced 15.0Rice, brown, long-grain, cooked 1cup 216.4Split pea soup, 1 cup 179.6Bananas, raw 2medium (7" to 7-7/8" long) 210.0Seeds, chia seeds, dried 30 g 147.0gemma pea protein 2servings 0.0Avocados, raw, Florida 1 fruit without skin and seeds 364.8hemp oil 1 table spoonOats 1cup 606.8vit d drops 5000 iuvit b12 sup Totals: Calories 3337protein 160gcarbs 585gFats 97g Wad ya think? Link to comment Share on other sites More sharing options...
killer_octave Posted January 24, 2011 Author Share Posted January 24, 2011 Chest Flat bench dumbbell press 1x12 35lbs each, 1x10 45 lbs, 1x8 55lbs Decline barbell bench press 1x12 95lbs, 1x10 95 lbs, 1x8 105lbs Incline barbell bench press 1x12 95lbs, 1x10 105lbs, 1x7 115 lbs cable peck deck 1x12 60lbs, 1x10 90lbs, 1x7 105lbs Biceps Barbell bicep curls 1x12 40lbs, 1x10 50 lbs, 1x8 60lbs 1x6 70lbs Alternating Hammer curls 1x12 25lbs each, 1x10 25 lbs , 1x8 30lbs Concentration curls 1x12 15lbs each, 1x10 17.5 lbs, 1x8 20lbs Link to comment Share on other sites More sharing options...
killer_octave Posted January 25, 2011 Author Share Posted January 25, 2011 wide grip pullups 1x12 assisted 55 lbs, 1x10 25lbs, 1x8 25lbs 50 lbsT-bar rows 1x12 bar, 1x1025lbs, 1x8 35lbs 1x8 45lbs Deadlifts 1x12 115bs, 1x10 125lbs, 1x8 145lbs Cable rows 1x12 90lbs, 1x10 110lbs, 1x8 115lbs Leg raises 1x15 3 sets crunches 1x20 10lbs 3 sets Link to comment Share on other sites More sharing options...
killer_octave Posted January 27, 2011 Author Share Posted January 27, 2011 Dumbbell Latereral Raises 1x12 15lbs, 1x10 17.5lbs, 1x8 22.5lbs each arm Behind neck Seated Military Press smith machine 1x12 50 lbs, 1x10 50lbs, 1x8 70lbs Shoulder press machine 1x12 50lbs each arm 1x10 60lbs 1x8 70 lbs Front cable or dumbbell raises 1x12 15lbs, 1x10 22.5lbs, 1x8 25 lbs each arm Triceps Rope triceps pulldowns 1x12 85 lbs, 1x10 95 lbs, 1x8 110lbs Skull crushers (french press) 1x12 30lbs, 1x10 40lbs, 1x8 50lbs plus (ez curl bar) Dumbell kickbacks 1x12 10lbs, 1x10 12lbs, 1x8 15lbs each arm Dips 1x12, 1x10, 1x8 body weight Link to comment Share on other sites More sharing options...
killer_octave Posted January 29, 2011 Author Share Posted January 29, 2011 legs Leg extensions 1x12 70 lbs, 1x10 90lbs, 1x8 125lbs Squats 1x12 bar, 1x10 105lbs, 1x8 155lbs, 1x8 165lbs 1x8175 Hack squat 1x12 70lbs, 1x10 90lbs , 1x8 100lbs Lying Hamstring curl 1x12 60lbs, 1x10 90lbs, 1x8 125lbs standing calf raises 1x12 175lbs, 1x10 205lbs, 1x8 235lb Link to comment Share on other sites More sharing options...
killer_octave Posted February 15, 2011 Author Share Posted February 15, 2011 Chest Flat bench dumbbell press 1x12 35lbs each, 1x10 45 lbs, 1x8 55lbs Decline barbell bench press 1x12 95lbs, 1x10 95 lbs, 1x8 105lbs Incline barbell bench press 1x12 95lbs, 1x10 105lbs, 1x7 115 lbs cable peck deck 1x12 60lbs, 1x10 90lbs, 1x7 105lbs Biceps Barbell bicep curls 1x12 40lbs, 1x10 50 lbs, 1x8 60lbs 1x6 70lbs Alternating Hammer curls 1x12 25lbs each, 1x10 25 lbs , 1x8 30lbs Concentration curls 1x12 15lbs each, 1x10 17.5 lbs, 1x8 20lbs Link to comment Share on other sites More sharing options...
killer_octave Posted February 17, 2011 Author Share Posted February 17, 2011 wide grip pullups 1x12 assisted 55 lbs, 1x10 25lbs, 1x8 25lbs 50 lbsT-bar rows 1x12 bar, 1x1025lbs, 1x8 35lbs 1x8 45lbs Deadlifts 1x12 115bs, 1x10 125lbs, 1x8 145lbs Cable rows 1x12 90lbs, 1x10 110lbs, 1x8 115lbs lateral row machine 1x12 90lbs 1x10 110lbs 1x7 140lbs Leg raises 1x15 3 sets crunches 1x20 10lbs 3 sets Link to comment Share on other sites More sharing options...
killer_octave Posted February 18, 2011 Author Share Posted February 18, 2011 Dumbbell Latereral Raises 1x12 15lbs, 1x10 17.5lbs, 1x8 22.5lbs each arm Behind neck Seated Military Press smith machine 1x12 50 lbs, 1x10 50lbs, 1x8 70lbs Shoulder press machine 1x12 50lbs each arm 1x10 60lbs 1x8 70 lbs Front cable or dumbbell raises 1x12 15lbs, 1x10 22.5lbs, 1x8 25 lbs each arm Triceps Rope triceps pulldowns 1x12 85 lbs, 1x10 95 lbs, 1x8 110lbs Skull crushers (french press) 1x12 30lbs, 1x10 40lbs, 1x8 50lbs plus (ez curl bar) Dumbell kickbacks 1x12 10lbs, 1x10 12lbs, 1x8 15lbs each arm Dips 1x12, 1x10, 1x8 body weight Link to comment Share on other sites More sharing options...
killer_octave Posted February 22, 2011 Author Share Posted February 22, 2011 Flat bench dumbbell press 1x12 35lbs each, 1x10 45 lbs, 1x8 55lbs Decline barbell bench press 1x12 95lbs, 1x10 95 lbs, 1x8 105lbs Incline barbell bench press 1x12 95lbs, 1x10 105lbs, 1x7 115 lbs cable peck deck 1x12 60lbs, 1x10 90lbs, 1x7 105lbs Biceps Barbell bicep curls 1x12 40lbs, 1x10 50 lbs, 1x8 60lbs 1x6 70lbs Alternating Hammer curls 1x12 25lbs each, 1x10 25 lbs , 1x8 30lbs Concentration curls 1x12 17,5lbs each, 1x10 20 lbs, 1x8 22.5lbs Link to comment Share on other sites More sharing options...
killer_octave Posted March 1, 2011 Author Share Posted March 1, 2011 Flat bench dumbbell press 1x12 45lbs each, 1x10 50 lbs, 1x7 60lbs Decline barbell bench press 1x12 95lbs, 1x10 95 lbs, 1x8 105lbs Incline barbell bench press 1x12 95lbs, 1x10 105lbs, 1x7 125 lbs cable peck deck 1x12 60lbs, 1x10 90lbs, 1x7 105lbs Biceps Barbell bicep curls 1x12 50lbs, 1x10 60 lbs, 1x6 70lbs Alternating Hammer curls 1x12 25lbs each, 1x10 25 lbs , 1x8 30lbs Concentration curls 1x12 20lbss each, 1x10 25 lbs, 1x8 30lbs Report this post Link to comment Share on other sites More sharing options...
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