A PorchRabbit's Road to Redemption

Went to the gym for first time in 14 years. I have become unbelievably weak again. I want to start lifting again and lose about 60 pounds. I'm currently 300. I want to get back to my bball playing weight from 3 years ago of about 250. No longer focused on powerlifting PRs like I used to be. More focused on getting in good shape so I can play bball, ski, etc. I'll have to start going to the gym at 5 am, cuz I never have the motivation once I get home late from work. I just eased into it today so I don't feel miserably sore on Monday.

This new forum is confusing the shit out of me Sou don't even know if I'm posting in my own log right now.

3/5/16

Bench Press
-185*5*3

Squat
-225*5
-245*5*2

Face Pulls
-2 Sets of 12

Hammer Curls
-40*6
-35*6
 
Props for getting back. I believe morning is the best time of the day for lifting, once you get used to it.
 
Welcome back homeslice!
 
Hahah I'm sorry for flip flopping around. This time is for real. I'm getting bad side effects from being out of shape that I've never had before since I've been in sports ever since I was a wee lad. I'm going to try for the mornings, but morning me doesn't think rationally and always ends up hitting snooze until I "need" to get up for work. But I'm going to still try for mornings, but this time, if I don't wake up I won't just call it a day and I will then force myself to go after work until I get into a routine.

Either way, today was the 213th day one of getting back in shape.

Squat
-225*5
-245*5
-255*5
-245*5
-225*5

Bench Press
-185*5*3

Assisted Chin Ups (with long eccentric)
-3 Sets of 6

Face Pulls
-2 Sets of 13

Treadmill Walk
-45 Minutes at 3.3mph
 
Alright I didn't bail this time. I couldn't get logged in to the forums. But I have been to the gym sporadically since the last post. I'm starting a more consistent and planned routine today. I will just do my 3 day 531 split with running and stuff in between. This will be along with a diet as I'm trying to lose almost 50 pounds.

Squat
-225*5
-255*5
-275*5
-245*5
-225*5

Bench Press
-185*5*3

DB Rows
-75*10*2

Treadmill
-Walked for 45 minutes
 
The end days must be here or something. I've hit a third day in a row at the gym. Never thought that would ever be possible, plus it was 5 am since I have a work function after work. So signs of commitment are coming back slowly but surely. I'm eating healthy and low calories as well with no real temptations. I fee on a mission to plummet 50 pounds down to 250.

I'm still taking it relatively light in regards to volume lifting wise and intensity cardio wise. Working out like a true fat out of shape guy. I want to lose atleast 20 pounds or more before I add in intense running since my two surgically repaired knees suck. Any HIT I may do will be on something like a bike or something.

Traditional Deadlift
-225*5
-275*5
-315*5*2 sets

Cable Flyes
-3 Sets of 12 (50 lbs? Can't remember)

Face Pulls
-3 sets of 12

Hammer Curls
-35*6*2
 
50 fucking pounds. God dang nigz, someone loves food as much as I do.
 
golvmopp said:
50 fucking pounds. God dang nigz, someone loves food as much as I do.
Click to expand...

To be fair, I am the same weight now as from when I was at my strongest and intentionally trying to gain weight. Only problem is I lost all my muscle while gaining back what I lost in fat. So now that fat must be exterminated.
 
Had some days of just casual walking and some jogging. Didn't feel the need/desire to log them.

4/16/16

Front Squat
-225*5*3

Incline Press
-115*12*2

Seated Row
-135*12*2

Treadmill
-15 Minute Walk

Bike
-30 Minutes
 
4/27/19

BW: 296


Squat
-205*5
-205*5
-205*5

Bench Press
-135*5
-155*5
-175*5

Assisted Chin Ups
-4 (80lb)
-6 (110)
-6 (110)

Assisted Pause Dips
-5 (80lb)
-5 (80)

DB Rows
-70*6
-60*6
-60*8

DB Lateral Raises
-15*8*3

Hammer Curls
-30*6*3
 
Thanks. Feels good to get back. Haven't touched a weight since I last logged. Likely sticks this time. No longer drinking at all and living a much healthier life now. Primary goal is to lose weight right now. Current weight it 295lbs and ideal weight would be 250. Estimating my TDEE at 3500 calories and currently eating about 2500 daily. I'm curious to see how my lifts react with the combination of newbie gains vs caloric deficit.

4/28/19

Deadlift
-225*5
-255*5
-285*5

Pause Incline Bench
-135*5
-135*5
-135*5

Reverse Hypers
-BW*12
-BW*12

Face Pulls
-80*12
-110*12
-110*12
 
4/30/19

BW: 298

Front Squat
-135*5
-155*5
-175*5

SOHP
-95*5
-105*5
-115*5

BORs
-115*8
-115*8
-115*8

DB Fly
-30*8
-30*8
-30*8

Good Mornings
-115*8
-135*8
-135*8

Band Rips
3 sets of 15
 
Was, oddly enough, thinking about this log a few days ago. Welcome back to the fold!
 
Good to be back MoppMan! Hope all is well

5/3/19

Bad gout flare up today. Couldn't walk this morning but much improved by the evening. Still limping but able to squat.

BW: 296


Squat
-135*5
-185*3
-205*3
-225*4

Bench Press
-135*5
-145*3
-165*3
-185*5

Assisted Chin Ups
-(80lbs)*4
-(100)*6
-(100)*4

Assisted Pause Dips
-(80lbs)*5*3
 
Porch_Rabbit said:
Good to be back MoppMan! Hope all is well
Click to expand...

Good to see you back man. Bro, I dont care how many times you tell yourself you fall off the wagon, cuz at one point in time you were a fucking inspiration, and I'm not the type to leave individuals like that behind.


ONWARD
 
5/7/19

BW: 291

Deadlift
-225*5
-245*3
-275*3
-315*3

Pause Incline Bench
-135*5
-140*5*2

DB Rows
-65*8
-70*8*2
 
5/11/19

BW: 294


Front Squat
-135*5
-155*3
-170*3
-205*4 h

SOHP
-95*5
-115*3
-130*3 h

Good Mornings
-135*8
-135*8
-135*8

BORs
-115*8
-135*8
-135*8

Cable Reverse Flies
-10*8*2

DB Flies
-35*8*2

Hammer Curls
-30*8*2

Face Pulls
-110*12*2
 
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