Summary: I have lost about 20lbs in the last 4 months due to illness, stress and poor nutrition. Man...stress is a KILLER. I dropped from 185 to a little less than 165lbs with massive a loss of strength and endurance.I am an ecto-mesomorph with the metabolism of a mongoose. This is my first journal.
Goals: I wish to regain my strength and realize my genetic potential.
weight: 195lbs <depends on what is healthy and functional strength>
bench: 315 <never ever broke 265>
Squat: 450 <or so, I go below parallel so this may take a while to achieve>
1st month: Fitness
Moved in with my folks so I can concentrate on fitness and certification studies. Immediately got food poisoning, then the flu back to back. Ugh. Eating like a refuge now, have gained around 15 lbs in 1 month.
Worked on basic fitness exercises for the first 2 weeks: push-ups, overhand and underhand pull-ups, crunches, sissy squats. 35-45 seconds rest between sets. BW exercises are a great way to improve base fitness, seeing immediately results.
Back into the gym. Ahh, home. I love the sights, sounds and smells of the gym. I hit the zone and got to work. Fitness phase, trying to stick to the 8-12 rep range for muscular endurance.
10 min bike ride warm-up
Power Cleans: 3 x 115 = 10, 8, 6
Squats: 1 x 135 =10
2 x 185 = 5
Max = 225 ATG
Leg Press: 3 x 225 = 10
hack Squats: 3 x 135 = 10
SL Deadlifts: 3 x 135 =10
Hamtractor: 1 x 75 = 10
1 x 135 = 10
1 x 150 = 10
Arg! I was squatting 315 x 4 = 6 in August..around 405 parallel max. These numbers make me wanna sob in the corner. But at the same time, it's my motivation to get better. NO ONE, I mean NO ONE in the gym does leg work except for the ladies. Hmm..