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Shadow's Snap back to reality.....

  • Thread starter Thread starter The Shadow
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The Shadow

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I have been totally out of the gym for 13 months due to various reaons....well - almost totally - I logged 12 workouts from June 6 2005 until yesterday June 26 2006.

My main priority is to drop some of this fat and get my strength back.

Yesterday was a chest routine to ease back into things and to gauge strength levels.


Flat Bench
135 - 12
185 - 10
225 - 5
275 - 3


Incline Dumbells
2 x 6 x 70


Incline flyes
2 x 8 x 30 (deep stretch)



....Strength is down significantly as one would expect....I was hitting 95's on the db presses last year.


Scale weight is 219 at a caliper BF% of 15.8%.


Probably not the best time to begin this as I am moving at the end of next month.....but the are reasons and then there are excuses.


I'm not going to post my deit as its pretty simple......40/30/30 slightly restricted cals....enough cardio added to get r done


So.....it begins
 
I'm doing onebody part per day.


Chest
Back
Legs
Delts
Arms


But will do Back/side/rear delts together as well as chest/front delts as needed

It works best for me personally and I was in the shape of my life last summer at 205 and 7%.

This fall/late summer I will be dropping in a strength phase to gain some lbm.
 
Back day:


First day in over a year that I have attempted to pull ANYTHING from the floor:

Deadlifts

135 x 15
185 x 10
225 x 8
275 x 6
325 x 1.5


LOL


I failed on lockout - which is very interesting as that has NEVER been my weak position.


Hanging leg raises o decompress a bit

Various abs


Narrow pulldowns leaning back to 45 degrees

3 x 165 x 6



Lower back is twingey but I feel pretty good..just weak as shit overall
 
The Shadow said:
Back day:


First day in over a year that I have attempted to pull ANYTHING from the floor:

Deadlifts

135 x 15
185 x 10
225 x 8
275 x 6
325 x 1.5


LOL


I failed on lockout - which is very interesting as that has NEVER been my weak position.


Hanging leg raises o decompress a bit

Various abs


Narrow pulldowns leaning back to 45 degrees

3 x 165 x 6



Lower back is twingey but I feel pretty good..just weak as shit overall
Click to expand...
So when she fell on the floor you just left her??

Kidding keeping an eye on this
 
Ehehehehe.....


I told her that I had climbed bigger mountains than her - aint no shame in it
 
The Shadow said:
I failed on lockout - which is very interesting as that has NEVER been my weak position.
Click to expand...

Heh, after 40 reps (even at sub-maximal weights) in your first deadlift workout in more than a year, I'm surprised you got the .5.

I'll be following along, of course. What rep/set ranges will you be using for your main and assistance lifts on each day?
 
Still, all are very respectable lifts with nowhere to go but up.

I never fail at lockout either, I always get pasted right off the floor when I miss....I wouldn't even begin to consider 'weak areas' as you'll obviously have an adjustment/reconditioning period.

Good luck.
 
Cynical Simian said:
Heh, after 40 reps (even at sub-maximal weights) in your first deadlift workout in more than a year, I'm surprised you got the .5.

I'll be following along, of course. What rep/set ranges will you be using for your main and assistance lifts on each day?
Click to expand...


Once I get the kinks out....its a modified one day per week with some strength movements...

Assistance for deads will be pull throughs....rack pulls - usual pling stuff


Bench wil be speed work - board presses and floor presses


Legs - Squats of course....box squats - some speed reps - high steps


Im looking at having one "strength" movement per w/o even though Im on a body part per day.....need to see where my core weaknesses are
 
Good to see you running a journal! Strong showing coming out of a lengthy lay-off. Report tomorrow how the lower back & glutes feel tomorrow after your first dead session in a while. LoL
 
Yeaahhh...


LOL


I had done some seated GMs last week - LOL


I dont EVEN wanna know
 
those aren't bad poundages at all for a 12 month layoff, I'd have been struggling with the bar after that much time off.

on the plus side, at least there's no chance you're overtrained :) those #'s are gonna skyrocket over the next month or so
 
Tweakle said:
those aren't bad poundages at all for a 12 month layoff, I'd have been struggling with the bar after that much time off.

on the plus side, at least there's no chance you're overtrained :) those #'s are gonna skyrocket over the next month or so
Click to expand...


LMAO


True.....chest is moderately sore....Lumbars are VERY stiff this am...I dread later today as I have a 5 hr roadtrip
 
The Shadow said:
LMAO


True.....chest is moderately sore....Lumbars are VERY stiff this am...I dread later today as I have a 5 hr roadtrip
Click to expand...
the soreness will go and you'll be pounding some crazy numbers pretty soon :)
 
good luck

how much cardio do you plan on doing per week initially?
 
A YEAR off.... and on the FIRST day you're still bigger, stronger and more cut than me. :worried:

That's just not right :bawling:

There ain't no justice in this world.
If I wasn't so really, really good looking I'd be upset :)

good luck (dammit!) I'll be following this one too.
 
Island Son said:
A YEAR off.... and on the FIRST day you're still bigger, stronger and more cut than me. :worried:

That's just not right :bawling:

There ain't no justice in this world.
If I wasn't so really, really good looking I'd be upset :)

good luck (dammit!) I'll be following this one too.
Click to expand...


I have put in my time over the years, and Im a bit older than most of y'all, so muscle memory will help a lot - hopefully.


Day off yesterday as I had a road trip.



I can say the following:


Lumbars - FORGET ABOUT IT - I feel like roadkill

Abs - anyone who thinks that pulling(w/o a belt) isnt a GREAT ab workout is an idiot

Hams/glutes - Sore

Calves - sore


Forearms - sore


Neck/traps - sore


lats - sore




LOL


I feel good, sore but the best I've felt in a long time
 
The Shadow said:
I have put in my time over the years, and Im a bit older than most of y'all, so muscle memory will help a lot - hopefully.


Day off yesterday as I had a road trip.



I can say the following:


Lumbars - FORGET ABOUT IT - I feel like roadkill

Abs - anyone who thinks that pulling(w/o a belt) isnt a GREAT ab workout is an idiot

Hams/glutes - Sore

Calves - sore


Forearms - sore


Neck/traps - sore


lats - sore




LOL


I feel good, sore but the best I've felt in a long time
Click to expand...
So I take it your sore?
 
Think happy thoughts when you lift ... cute kitties, fuzzy bunnies, happy clouds, etc.


Or..


STFU & TRAIN!


:qt:
 
Protobuilder said:
LoL @ sore times 10.

After that initial showing, I'm eager to see how the next workout looks. LoL
Click to expand...
They will say
Sore
Sore
Sore
Sore
Sore
Sore
Sore
Sore
Sore
Sore

W-h-ine
I'll bring the cheese
 
The Shadow said:
LMAO @ the women kicking my ass
Click to expand...
knowing you, i suspect you would enjoy a good wrestling match, no matter how sore u r!
 
Protobuilder said:
LoL @ sore times 10.

After that initial showing, I'm eager to see how the next workout looks. LoL
Click to expand...


Im going to rotate board presses for the bench and rack pulls for the deads for sure.


Delts will probaby be some clean grip high pulls
rotator work
bb presses
 
solarclimax said:
What were your max numbers on squat, deadlift and flat bench before the time out ?
Click to expand...


I do not remember, as I NEVER did a 1rm


My best lifts at ANY time were:

Bench 435
Dead - 419
Squat - 365



I never focused on the deads/squats as I had a bodyweight weight level I needed to maintain and too much leg work really blew my legs and scale weight up
 
The Shadow said:
I had a bodyweight weight level I needed to maintain
Click to expand...
Out of curiosity, what were you involved/competing in?

Great bench. Are you going to push the squat and dead more now that you're not doing (the answer to the above question)?
 
Cynical Simian said:
Out of curiosity, what were you involved/competing in?

Great bench. Are you going to push the squat and dead more now that you're not doing (the answer to the above question)?
Click to expand...



Acting and photowork


Yes.....I want to push as much iron as I can
 
Good thing....today was leg day

Squats

135 for 12
185 for 10
225 for 5
275 for 3.....back twinged on the last one...so we will say 275 3rm

Various leg curls..standing and seated up to 140 pounds for 8-10

Donkey calf raises - 2 plates per side - 3 sets of 15

Low back machine.....



LOTS OF WORK TO DO
 
Ok......this sucks


It hurts to put on pants, to stand up and to sit down


LOL



Have some friends in town - will hit upper body again tomorrow or the day after
 
Did you ever try an AM workout just as a recovery session or 'primer' to the heavier lifting later in the day....if you're excessively stiff, getting up in the morning early or before work or whatever and doing some situps and back hypers and getting a good stretch and maybe even working up wo a single squat at about 60% and some light cardio can do wonders for getting rid of soreness.

Have a good 4th of July, man.
 
In. I'm in the same boat as you. BF is higher though. The worst part of sore legs is getting in and out of the car, and on and off the pot. Good luck, maing.
 
The Shadow said:
Ok......this sucks


It hurts to put on pants, to stand up and to sit down


LOL



Have some friends in town - will hit upper body again tomorrow or the day after
Click to expand...
Then don't put any pants on, or stand up or sit down... just lay there and shut up! :lmao:
 
BiggT said:
Did you ever try an AM workout just as a recovery session or 'primer' to the heavier lifting later in the day....if you're excessively stiff, getting up in the morning early or before work or whatever and doing some situps and back hypers and getting a good stretch and maybe even working up wo a single squat at about 60% and some light cardio can do wonders for getting rid of soreness.

Have a good 4th of July, man.
Click to expand...


Feeder workouts...in the past - yes.


Yes.....have been unable to do that as I have company this weekend.


Light cardo??


ugggg...I cant even walk correctly


Treil....shush up
 
jnevin said:
...The worst part of sore legs is getting in... on and off the pot. Good luck, maing.
Click to expand...
yeh, that last inch down to the seat........ ;)
 
Well....I ended up walking about 4 miles yesterday in Savannah with my guests...legs feel much better today than I expected.
 
I guess the 4 mi. walk functioned as active recovery. Nice. Were you visiting Savannah? If so, what did you see? 4 mi. walk . . . hiking or what?
 
The first few chest workouts are so hard for me too. First, I think I lose all strength there first. It's the weakest body part when I go back. Second, it's so painful to keep my wrists together when I'm swinging a club. It's like I wasted $100 between the round and balls I blast into the shit from golfing sore.
 
Protobuilder said:
I guess the 4 mi. walk functioned as active recovery. Nice. Were you visiting Savannah? If so, what did you see? 4 mi. walk . . . hiking or what?
Click to expand...


Yep...I live 40 minutes or so away on an island off the Sc coast.

Walked up and down river st TWICE.....
 
The Shadow said:
Flat Bench
.....225 - 5
275 - 3

Incline Dumbells
2 x 6 x 70

Incline flyes
2 x 8 x 30 (deep stretch)
Click to expand...

Flat Bench

...225 x 8
....275 for 5


Incline dumbells

3 x 70 x 8




Strength is up a bit and weight is down 2 pounds
 
The Shadow said:
Flat Bench

...225 x 8
....275 for 5


Incline dumbells

3 x 70 x 8




Strength is up a bit and weight is down 2 pounds
Click to expand...
Even after all that eating!!!! U suck :) You know I mean that in the best way
 
The Shadow said:
Ok......this sucks


It hurts to put on pants, to stand up and to sit down


LOL



Have some friends in town - will hit upper body again tomorrow or the day after
Click to expand...

useless w/o pictures. :D






subscribed.
 
treilin said:
Even after all that eating!!!! U suck :) You know I mean that in the best way
Click to expand...



It aint a gut...its a fuel tank

LMAO


Hey Shorty - soon
 
MUCH MUCH better....I think the moving yesterday actualy helped.....


and your advice of course....

:heart:
 
Spent last week and the weekend moving so my back, which was already tired, is pretty wrecked.

Tried doing chest today.....made it to 280 for 4 on bench and a couple of sets of close bench at 165 before I gave out of gas...


down to 213 due to all the "cardio" loading and unloading shit for 5 days
 
The Shadow said:
Spent last week and the weekend moving so my back, which was already tired, is pretty wrecked.

Tried doing chest today.....made it to 280 for 4 on bench and a couple of sets of close bench at 165 before I gave out of gas...


down to 213 due to all the "cardio" loading and unloading shit for 5 days
Click to expand...
Good job! :verygood:
Especially after all that lifting...
:heart:
 
Still moving......diet is low in cals to get some fat off while the moving is cardio:

Today:

My gym has 3 squat racks....each on had a group of 3-4 guys squatting - pretty impressive. I hit the leg press for a warm-up....

Guys were STILL there when I left....I got a feeling they would be there a while, so I worked fairly heavy on the leg press.....

60 degree leg press - FULL REPS

Worked up to 6 plates per side for 10 reps
Calf press on leg press - 4 plates per side for 12 reps.



Incline Bench - worked to 3 sets at 185 for 6

Rows - worked up to 3 sets of 185 for 6 as well.


I can't get int he gym on a consistent basis - so Im probably going to combine major muslce groups when i can get there.


Scale weight - 214
 
The Shadow said:
Still moving......diet is low in cals to get some fat off while the moving is cardio:

Today:

My gym has 3 squat racks....each on had a group of 3-4 guys squatting - pretty impressive. I hit the leg press for a warm-up....

Guys were STILL there when I left....I got a feeling they would be there a while, so I worked fairly heavy on the leg press.....
Scale weight - 214
Click to expand...
excellent

i hate it when i want to squat and i find the racks taken. i'll usually do some light deads or GMs while i wait or even some abs after that if the squat racks still aren't free.
 
TC2 said:
Glutamine bro...seriously this stuff helps with the soreness greatly.
Click to expand...


Yes it does.

It also promotes water retention similar to creatine(not to the same extent) - I didnt want to add it in just yet
 
So....felt good today, had some time, so I hit the gym - 2 days after my last(albeit short) chest workout.

Bench:

135, 185, 225 for 10
275 for 1
285 for 4


Incline DB presses

2 x 70 x 8


Did some weighted decline cruncges and some flushing work on the cable xover.


Scale weight - 212
 
Dicked around the the deads today....

droped back to 295 and focuse on speed...did 4 sets of singles....last rep was the best...I am tending to straighten up before I stand up.


Rear laterals - 3 x 40 x 10

Shrugs on calf machine - 3 sets of 230 plus apparatus weight at 12 reps
 
The Shadow said:
I have been totally out of the gym for 13 months due to various reaons....well - almost totally - I logged 12 workouts from June 6 2005 until yesterday June 26 2006.

My main priority is to drop some of this fat and get my strength back.

Yesterday was a chest routine to ease back into things and to gauge strength levels.


Flat Bench
135 - 12
185 - 10
225 - 5
275 - 3


Incline Dumbells
2 x 6 x 70


Incline flyes
2 x 8 x 30 (deep stretch)



....Strength is down significantly as one would expect....I was hitting 95's on the db presses last year.


Scale weight is 219 at a caliper BF% of 15.8%.


Probably not the best time to begin this as I am moving at the end of next month.....but the are reasons and then there are excuses.


I'm not going to post my deit as its pretty simple......40/30/30 slightly restricted cals....enough cardio added to get r done


So.....it begins
Click to expand...

I'm kinda doing the same thing. But my strength on bench seems to be mostly there, but I need to get off the hammer strength machines and do some real free weight. My leg and back strength is what's down.

If you don't mind , could you tell us how old you are?
 
gjohnson5 said:
I'm kinda doing the same thing. But my strength on bench seems to be mostly there, but I need to get off the hammer strength machines and do some real free weight. My leg and back strength is what's down.

If you don't mind , could you tell us how old you are?
Click to expand...



36...and feeling it.


I m getting some blood tests done as I know my hormonal levels are WAY down
 
The Shadow said:
Yes it does.

It also promotes water retention similar to creatine(not to the same extent) - I didnt want to add it in just yet
Click to expand...

Just so you know, I've read several studies on this and glutamine was only muscle sparing when taken through an IV. I'd use the glutamine peptides which are a wheat protein (good to get some vegetable sources of protein) with glutamine in covalent bonds. Your stomach plus some digestive enzymes break it down and glutamine should go into your blood stream.
 
The Shadow said:
Dicked around the the deads today....
Click to expand...
I dunno but I have a few comments about that... *lips sealed* :lmao:
Hormonal levels why do you think they are down? What's your sign?
 
The Shadow said:
...I am tending to straighten up before I stand up.
Click to expand...

Strong upper body- you feel you can bull the weight up if need be.
I fixed my problem by taking a quick low squat when I reach the bar before actually setting up. It reminds me to drive through my legs as I begin to pull.
 
DieselGunz said:
oh shit this is awesome!
Click to expand...



Heyyo.


About the blood panels.


I am REALLY dragging...could be work, stress moving related.

Add training in - and it could be a compilation of things.



I'm tired ALL the time
 
fortunatesun said:
Strong upper body- you feel you can bull the weight up if need be.
I fixed my problem by taking a quick low squat when I reach the bar before actually setting up. It reminds me to drive through my legs as I begin to pull.
Click to expand...


yep.....on the last 2 singles.....I widened my stance a bit and forced myself to get low....that put me in a position of having "slack" in my arms...so I tilted my body position back a bit(more upright) - that helped a lot.


Focusing on pull throughs, standing cable crunches and pulling with feet elevated later this week
 
*Bunny* said:
He actually posted a pic?!?!?!? Good Lawd... Bravo Shadow ... *ahem wheels cough cough*
Click to expand...


Now I know why he doesn't post them, doesn't want us ladies losing our concentration.


Hmmmm what was I saying??? lol
 
Miss24k said:
Now I know why he doesn't post them, doesn't want us ladies losing our concentration.


Hmmmm what was I saying??? lol
Click to expand...



Hmm??


HUH???


Now you know how I feel when I look through your threads.



Pic was taken on my 35th last year before my training hiatus
 
I didn't know you were 36, makes me feel good about becoming elderly, lol, jk man, you look better that 99% of the population, myself included, and nice progress since the comeback.
 
BiggT said:
I didn't know you were 36, makes me feel good about becoming elderly, lol, jk man, you look better that 99% of the population, myself included, and nice progress since the comeback.
Click to expand...


Tell you what...get me strong - and I;ll help with a routine when you are ready to cut down.
 
The Shadow said:
Pic was taken on my 35th last year before my training hiatus
Click to expand...
Oh I was dam he took a year off and looks like that! You will be back at that in no time keep killing it! :)
 
I'm ALL-OUT......


I want to see how quickly I can get back to that shape
 
The Shadow said:
I'm ALL-OUT......


I want to see how quickly I can get back to that shape
Click to expand...
Did you take before pics?

I am guess you can get there in 10-12 weeks. What are you doing for diet?
 
superqt4u2nv said:
Did you take before pics?

I am guess you can get there in 10-12 weeks. What are you doing for diet?
Click to expand...


My digi was stolen and the insurance hasnt settled - so no.


40/30/30

12x cals
 
The Shadow said:
Tell you what...get me strong - and I;ll help with a routine when you are ready to cut down.
Click to expand...

maybe you already said it in here, but what exactly are you goals right now? if you want strength, I can help you. it would probably mean you would go completely against all that you have ever done. but here is a basic layout of the WSB workout. If you can't build strength with this, then you wont' build strength with anything....


http://elitefts.com/documents/template.htm
 
The Shadow said:
My digi was stolen and the insurance hasnt settled - so no.


40/30/30

12x cals
Click to expand...
Dam should get a dispossable take some pics of the transformation. What did there year off do gain or loss?

I figured that would be your responce on diet. :D
 
I have treid everything....and I feel that a 40/30/30 works best for 75% of folks - even when bulking.


I am about 12 pounds heavier than the av..lost some size and a LOT of strength
 
The Shadow said:
I have treid everything....and I feel that a 40/30/30 works best for 75% of folks - even when bulking.


I am about 12 pounds heavier than the av..lost some size and a LOT of strength
Click to expand...
I bet you you will be back to your old self by the end of August like you said earlier muscle memory pays to be old ;)
 
The Shadow said:
umm.....hmmmmm



No.



LOL
Click to expand...
Wow who came up with this gender specific theology... O.k. well I guess I keep my age then either way... Well I guess unless I went with a younger guy... Then I could pretend to be 6 years' old again...lol
 
treilin said:
Wow who came up with this gender specific theology... O.k. well I guess I keep my age then either way... Well I guess unless I went with a younger guy... Then I could pretend to be 6 years' old again...lol
Click to expand...

I did.


My theory.......so it stays


LOL





Sucky workout:


All pressing racks were taken again....as were squat racks.


Side delt machine

3 x 120 x 12


Machine press

3 x 180 x 10


Military Press

3 x 175 x 5



Preacher CUrls

3 x 120 x 10


Tricep extensions


3 x 170 x 8
 
Hang cleans(HIGH PULLS)......started form just above the knee....yanked as high as possible....added weight until I fialed to make nipple line.

Worked to 175 for 2



Cable pull throughs - 3 sets

Standing cabe crunches - 3 sets


Hypers - 45 pound plate
 
Last edited:
your best avitar yet, S.

pity we all can't look as good all the time as we do in our avis, hey?
 
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