28yo Lazy Alcoholic wants to be strong

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HarshlyIrish

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Backstory:

Used to be active back in the day. Long distance running & martial arts mostly. Left it behind due to work and the relationship I was in taking all my time. Moved jobs and moved on from the relationship and started drinking very heavily. Pretty much partying and fucking up for five years.

Seven months ago I move into a new spot and I find a girl that blows my mind. So...starting again.

I played around with weights for the last seven months on and off trying to find my ground. It was brought to my attention that my form sucked on everything :redface:

Found a trainer who actually knew what he was talking about and I should be on track with my squat/deadlift/bench form. I'm about 6ft and weight about 84kg.

Goal is to squat/bench/deadlift twice my bodyweight.

My numbers suck but fuck it. Have to start somewhere. So here we go.

15/07/2010
8.00pm

Box Squats
50kg x 5
70kg x 5 x 5

Deadlifts
92.5kg x 5 x 5

Pull Throughs
100kg x 5 x 3

Overhead Press
40kg x 5 x 3

Ring Pull Ups (Ouch)
5
3
2

Face Pulls (Cable Machine-couldn't make out the kgs. I'll find out later)
6 plates x 5
9 plates x 5 x 4

Dips
BW x 5 x 3

Knees to Elbows
7
4
3

Cable Crunch (Not sure if I did the form right on this)
100kg x 10 x 3

Plank
45 secs


I usually cycle to and from work which is about 5.5km (round trip)
And cycle to and from the gym about 4.6km (round trip)
 
Good luck. I quite the heavy boozing after years of drinking between 12-24 beers per day. You'll be amazed at how much progress you can make with your training.
 
Thanks for the good wishes Oblivian. I've already cut back on the drinking something crazy. I'm not too worried about the time it takes to get to a decent numbers. I'm in it for the long haul!
 
Good work

Keep focusing and fuck shit up
 
HarshlyIrish said:
Backstory:

Used to be active back in the day. Long distance running & martial arts mostly. Left it behind due to work and the relationship I was in taking all my time. Moved jobs and moved on from the relationship and started drinking very heavily. Pretty much partying and fucking up for five years.

Seven months ago I move into a new spot and I find a girl that blows my mind. So...starting again.

I played around with weights for the last seven months on and off trying to find my ground. It was brought to my attention that my form sucked on everything :redface:

Found a trainer who actually knew what he was talking about and I should be on track with my squat/deadlift/bench form. I'm about 6ft and weight about 84kg.

Goal is to squat/bench/deadlift twice my bodyweight.

My numbers suck but fuck it. Have to start somewhere. So here we go.

15/07/2010
8.00pm

Box Squats
50kg x 5
70kg x 5 x 5

Deadlifts
92.5kg x 5 x 5

Pull Throughs
100kg x 5 x 3

Overhead Press
40kg x 5 x 3

Ring Pull Ups (Ouch)
5
3
2

Face Pulls (Cable Machine-couldn't make out the kgs. I'll find out later)
6 plates x 5
9 plates x 5 x 4

Dips
BW x 5 x 3

Knees to Elbows
7
4
3

Cable Crunch (Not sure if I did the form right on this)
100kg x 10 x 3

Plank
45 secs


I usually cycle to and from work which is about 5.5km (round trip)
And cycle to and from the gym about 4.6km (round trip)
Click to expand...


Keep your chin up man. Your numbers aren't that bad (except maybe the dips), you're just out of shape. I can tell you from experience too that you'll drop a lot of weight by not drinking. It takes a long time, especially as you get older. I waws seriously injured training in 2005 and didn't start BJJ and serious weight lifting again until 2009-2010, and I was astonished by how much harder it was to get good cardio but how much easier it was to get stronger than when I was 22 (I'm 28 now as well). Good luck.
 
Uchi Mata said:
Keep your chin up man. Your numbers aren't that bad (except maybe the dips), you're just out of shape. I can tell you from experience too that you'll drop a lot of weight by not drinking. It takes a long time, especially as you get older. I waws seriously injured training in 2005 and didn't start BJJ and serious weight lifting again until 2009-2010, and I was astonished by how much harder it was to get good cardio but how much easier it was to get stronger than when I was 22 (I'm 28 now as well). Good luck.
Click to expand...

I'm defo out of shape but it feels good to be proactive about getting my shit together.

I'm gonna have to do some weighted dips and start bringing up my numbers. Not sure if the gym has vests...if not then I'll just chuck a chain around my neck with some weights and see how it goes!

I wasn't expecting it to be easy at 28 but I'm not too worried about it. I think I have more enthusiasm and focus now than I could ever have had when I was younger!

Thanks for the well wishes and support.
 
Started in the gym...squats felt great...halfway through my second set of deadlifts I hear "Five minutes till closing!"

Thought the gym was open till eight...apparantly its six on a sat. Sickened!

Box Squats
30 x 5
72.5 x 5 x 5

Deadlifts
95 x 5 x 3


Gonna try and sneak down tomorrow to do upper body...feel like I cheated!
 
19/07/2010

8.15pm

Cycle to Gym 2.2km

Box Squats
50kg x 5
75kg x 5 x 5

Deadlifts
95kg x 5 x 5

Pull Throughs
100kg x 5
110 x 5 x 2

Bench
50kg x 5
70 x 5 x 5

Inverted Rows
BW x 7
BW x 5
BW x 3

Push Ups
20
15
10

Grip Training (Just holding onto a dumbell for 60secs)
35kg x 60 secs

Cable Crunch (Form sucked on these)
100kg x 10
130kg x 10

Cycle Home from gym 2.2km

Box Squats felt really good today. Deadlifts went well although had a bit of a sore lower back for a few minutes afterwards but then it just disappeared...think my form was a bit shaky on the 2nd and 3rd set.

Disappointed with Inverted rows but sure I'll get there eventually.

Thought I might as well put down my food/supps as well. Any advice appreciated! Oh and coffee is crap instant coffee. Not that strong!

7.40 5 eggs / 4 bacon / pint of milk
9.00 coffee with milk/sugar
11.20 coffee with milk/sugar
13.30 musli with milk & tin of tuna + coffee with milk/sugar
15.30 coffee
17.00 protein shake (5g creatine & 80g of whey protein & pint of milk)
Creatine Monohydrate | Creatine Supplement | Irish Supplements | Strength | Power | Nutrition X
Big Whey Protein | Protein Supplement | Protein Drink | Protein Shake | Sports Protein | Nutrition X

18.10 fried meat dumplings with 4 scrambled eggs and small portion of salad (yoghurt/mayo/springonion/tomatoes/cucumber)
19.40 ZMA & caffeine tablet
20.15 Gym
22.30 Protein shake (same as above)
22.45 Small portion of salmon & pint of milk
23.00 Lemon and giner tea with honey
23.15 ZMA

Edit: Forgot to put the cycling in.
 
20/07/2010
18.20

Had some free time before collecting the girlfriend and felt in great form so dropped into the gym and tried to do some HIIT on a treadmill.

Warm Up 6mins
1.30mins x 3 x 14.5km
30secs x 2 x 17.5km
Warm Down 6 mins

30 Crunches
45 second Plank
45 second Side Planks
20 Bicycle Crunches

I had to stop after the second 'sprint' as my lower back was killing me. Haven't felt anything like that before when running...think it was the deadlifts I did on Monday. Had to stretch a good bit before it relaxed a bit. Anyway...I might give it another go on Thursday.

Food:

8.00 5 Eggs / 3 Bacon / Pint and half of milk

8.30 Cycle 2.9km to work

9.00 Coffee with sugar

11.00 Coffee with Sugar

13.00 Brown Bread roll with chicken/ham/cheese

15.00 Lemon & Ginger tea

17.30 Cycle 2.9km Home

17.50 Protein Shake (5g Creatine / 80g Big whey) & Caffeine Tab

18.05 Cycle 2.2km to gym

18.20 HIIT Workout (attempted)

20.00 Steak (rare)/mushrooms/chips with pepper sauce

22.00 Half a tin of salmon with a pint of milk

23.30 ZMA
 
21/07/2010

20.00

Cycle 2.2km to gym

Box Squats
30kg x 5
72.5kg x 5
77.5 x 5 x 4

Deadlifts
60kg x 5
80 x 5 x 2

Pull Throughs
110kg x 5
120kg x 5 x 2

Overhead Press
52.5kg x 5 x 3

Face Pull
100kg x 5 x 5

Ring Pull Ups
5
3
2

Dips
BW x 8 x 3

Knees to elbows
7
2
Wrapping came off the chin up bar so couldn't finish the set

Cable Crunch
100 x 100 x 3

Cycle 2.2km home


Last set of Squats were hard and the overhead press made me feel like a pussy. Other than that all went well.



Food:
7.30 4 eggs / 4 bacon / salad (yoghurt/mayo/cucumber/spring onions/tomatoes)

8.30 Cycle 2.9km to work

9.00 Coffee w/sugar & milk

11.00 Coffe w/sug & milk

12.15 Lemon & Ginger Tea

13.30 4 Small Chicken Thighs with BBQ sauce / Musli with milk

17.30 Cycle 2.9km home

18.00 Protein Shake (5g creatine / 80g Big Whey Protein)

17.30 Caffeine Tablet & ZMA

20.00 Workout

22.10 Protein Shake 95g creatine / 80g Big Whey Protein)

23.00 Three lamb burgers / Patatoes / cabbage with beetroot & garlic salad

23.30 ZMA
 
23/07/2010

18.15

Face Pulls
130kg x 5 x 5

Bench
50kg x 5
72.5 x 5 x 3
72.5 x 4
Final lift I had to do the roll of shame :(

Inverted Row
8
6
3

Push Ups
20
15
10

Dips
Bw x
6
5
3

Grip
37.5kg dumbells x 60 secs

Cable Crunch
140 kg x 10 x 3
(Not sure if these are doing anything for me)



Felt really crap today. Don't know why. Maybe I'm not eating enough or getting enough sleep. Two days off.
 
I'll be keeping an eye on this. You're off to a good start, keep it up!
 
Hey man congratulations on the newly found inspiration to get in shape. Reading your original post I find alot in common with myself. So far you seem on the right track but just a couple words of wisdom from someone whose been there. First off its obviously definitely dependent on the person but when you say you've cut way back just be careful with that. I had times when I was drinking no where near what I used to and it was obviously better for me, but the fact that I was still drinking some could lead to the occasional binge that would fuck up my training. Still nowhere near as bad as it was but for me at least it was still better for me to leave it alone altogether. And secondly you had one major quote that concerned me. "Seven months ago I move into a new spot and I find a girl that blows my mind. So...starting again. " I completely understand this because thats the same thing that helped me with my transformation, an amazing girl. The only thing I'll say on this is you've found a reason to improve yourself. Now make that improvement for yourself and not anybody else. I found myself in the exact situation and was going great until the relationship ended and was left wondering "wtf do I do now." Now I'm not saying that will happen but I realized after that I was doing it for all the wrong reasons. I was doing it all for her and not realizing that hey I'm the most important person in my life. This may sound a little self indulgent but ultimately its the only way you'll continue to improve yourself through hard times and adversity.
 
Had to work late last night so didn't get to train. Will defo be hitting the gym tonight!!!

On the upside...got a promotion!!! :icon_twis
 
Thanks Carongt,

When I say I've cut back I mean I've cut back hugely. Instead of drinking every night till I can barely stand I'm down to drinking maybe once a week...if at all. And even then I'm not consuming even close to the amount I was during the night. I don't want to cut it off completely because I enjoy the socialising and if I keep it limited to just a few beers I really enjoy myself without going overboard. I'm sure there will be nights when I let go but I think thats cool as long as they are not regular. The training has been a great inspiration for saying no to a shot of jager :icon_chee

I can honestly say that my girl changed my life but I'm not doing it for her. She was the catalyst. She just hit me with some home truths and made me take a look at the man I was and the man I wanted to be. I've always told her that if we broke up I've already got more out of this than I could have expected and it is true. I've made my goals for me and I'm training for me. It's a great feeling. I know its easy to say all this while I'm sitting happy in the relationship and if we broke up it might hit me in a way I'm not expecting but this is how I feel at the mo!

Lets hope that six months down the line I'm not looking back at this post and going 'Ouch...naive!' :redface:

Don't think so though!
 
27/07/2010

19.30

Box Squats
50kg x 5 (Warm Up)
75kg x 5 x 5

Deadlifts
97.5 x 5 x 3

Pull Throughs
120kg x 5
130kg x 5 x 2

Face Pulls
140kg x 5 x 5

Ohead Press
55kg x 1 (don't know what happened but weight felt unreal heavy)
40kg x 5
45kg x 5 x 2

Ring Pull Ups
6
3.5
3

Dips
Bw x 8 x 3

Cable Crunch
140kg x 10 x 3


Was unhappy with my OH press. Weight felt very heavy. Don't know what happened.

Don't think I'm doing the cable crunch correct as I don't seem to be getting any reaction from my abs and I'm pretty certain my core isn't all that strong. Gonna start doing seperate ab workouts in the mornings on my off days.
 
29/07/2010

15.00

Box Squats
50kg x 5 x 2
77.5kg x 5 x 5

Deadlifts
100kg x 5 x 3

Pull Throughs
140kg x 5 x 3

Bench Press
40kg x 5 x 2
50kg x 5
75kg x 3 x 5

Face Pulls
140kg x 5 x 5

Push Ups
30
15
10


Squat felt comfortable and the deadlift felt great! Felt like I could easily lift more but still wanna go slowly and surely. Realised afterwards that the big three are PR's!!! Nice feeling.

Benchpress felt aweful. Seems like my pushing strength is a bit of a disappointment but sure that's why I'm in the gym. Don't know what happened with the face pulls. Felt really really heavy. Usually don't have any trouble with them. Was shocked when I finished the first set!!!
 
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