Damn, i'm getting good results! Thanks guys

[bcpelt]

First I just wanted say thanks for all the advise in here. Good stuff!

I started back in the gym the day after thanksgiving. I have been working out on and off for 10 years. Pretty much nothing in the last 3 years.

Stats 6'2 205. 36 years old

When I started the day after thanksgiving, I started with bench and barely could get up 3x6 with 145! I was so pisssed at how much strength I had lost. I finished my workout, came home, got on here and created a workout for me to stick with. I have stuck with it religously and have not missed a workout since. Really stuck to my diet as well

long story short, I just got back from the gym this morning , it was heavy chest day. I did 5x5 ending my last set with 225x5 with ease! I know its not a ton of weight but it put a smile on my face. I came home and my wife asked me what the hell i was so happy about. I told her she just would not understand..

I know the gains wont keep going up this fast but it's nice to see results early to keep you motivated.. My belly has shrunk and i can acutually see muscles I havent seen in years,,

workout consists of mainly compound exersizes. hitting each bodypart twice a week
2 on 1 off 2 on 2 off . With a heavy and light day for each muscle..

Thanks again for all the advice in here!

 

[JDid23]

awesome job man!! keep it up

 

[SaiBoT]

That's awesome!!!

 

[SaiBoT]

Enjoy the free platinum membership i gave you. Use it wisely.

 

[bcpelt]

Thanks guys. If anyone is curious, here is my workout. I'll stick with it for another few months or till I stall out. it's about medium as far as volume goes. with me just getting back into things, i wanted to break down each muscle a 2 times in 7 days. recovery seems to be ok as well. I'm open for any advise. I'll most likely go with a more structured routine here ina few months

day 1 heavy - BB bench 5x5 ( start low weight and work up to 5-101bs heavier than last week)
Incline 3x5 (alternate between bb and db every other week)
military 3x10,8,6 (alternate bb and db each week)
dips 3x5
Babell curls 3x 6-8( i like to go heavy on these


Day 2 heavy - Squats 5x5 ( damn these are tough at my age)
barbell rows 5x5 ( alternate with Deads every other week
Wide chins 3x8-10
triceps( crushers or pushdowns) 3x6-8

day 3- OFF


Day 4 Light - bench 3-4 sets x10( swithch between db and bb each week)
stretch fly's 2x10
db seaed military 3x10 same weight
Seated dumbell curls 3x8-10

Day 5 light - squats 3x10 light weight
Rack deads 3x10 (rack at knee level
light chins 2x10
close grip bench 3/10

Day 6 Off
Day 7 Off

i'll usually do abs 2-3 days a week on my way out of the door. and i have a treadmill at home for my cardio on off days. 30 min sessions