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Goals & Gains A PorchRabbit's Road to Redemption
- Thread starter Porch_Rabbit
- Start date
- Joined
- Nov 15, 2006
- Messages
- 1,078
- Reaction score
- 474
Well I'm back in the gym. I haven't touched a weight since early January. I got busy with work and got back into drinking at least 2 pints of vodka per day, every day, until about a week or two ago. I got fat and weak as shit, but I gotta start somewhere.
I now give two shits about my powerlifting maxes and I am now soley trying to lose about 60 lbs and get athletic again so I can actually enjoy activities like basketball, snowboarding, and skiing again without dying of exhaustion.
I will be doing a little random shit based loosely off 531 for the next few weeks while I get back into it and get a little strength back. Then I will be moving back to my Oly program from about 7 or 8 years ago.
Well, here it goes!
5/9/15
Hand power Cleans
-135*5
-165*3
-185*3*3
Pause Squats
-225*3*5
Bench Press
-175*5
-195*5
-215*5
Band Chin Ups
-3 Sets of 8
Hammer Curls
-40*6*2
5/10/15
Incline Treadmill walk
-9 degrees*4mph*15 Min
Elliptical
-15 Min
C2 Rower
-10 Min
Bike
-15 Min
Treadmill
-5 Min
I now give two shits about my powerlifting maxes and I am now soley trying to lose about 60 lbs and get athletic again so I can actually enjoy activities like basketball, snowboarding, and skiing again without dying of exhaustion.
I will be doing a little random shit based loosely off 531 for the next few weeks while I get back into it and get a little strength back. Then I will be moving back to my Oly program from about 7 or 8 years ago.
Well, here it goes!
5/9/15
Hand power Cleans
-135*5
-165*3
-185*3*3
Pause Squats
-225*3*5
Bench Press
-175*5
-195*5
-215*5
Band Chin Ups
-3 Sets of 8
Hammer Curls
-40*6*2
5/10/15
Incline Treadmill walk
-9 degrees*4mph*15 Min
Elliptical
-15 Min
C2 Rower
-10 Min
Bike
-15 Min
Treadmill
-5 Min
- Joined
- Nov 15, 2006
- Messages
- 1,078
- Reaction score
- 474
5/11/15
Traditional Deadlifts
-315*3
-345*3
-365*3
-365*1
Kroc Rows
-85*10*2
-85*12
Cable Flyes
-70*10
-60*10
-50*10
Face Pulls
-3 Sets of 12
Band Rips
-3 Sets of 12
Traditional Deadlifts
-315*3
-345*3
-365*3
-365*1
Kroc Rows
-85*10*2
-85*12
Cable Flyes
-70*10
-60*10
-50*10
Face Pulls
-3 Sets of 12
Band Rips
-3 Sets of 12
- Joined
- Feb 12, 2008
- Messages
- 103,502
- Reaction score
- 124,630
Welcome back, PR. I haven't lifted for nearly a month and been on a bad drinking binge myself. I need to pull myself out of this slump. Good luck with your goals, bro.
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 1
Welcome back & good luck.
- Joined
- Nov 15, 2006
- Messages
- 1,078
- Reaction score
- 474
Thanks guys. Ya flex I know you'll get back into the swing of things. I've come to find that with my extremely addictive personality, I need to always be working out religiously. Otherwise I drink all day. It is one or the other; there is no middle ground for me. So in order to stay sober I need to always be consistent with workouts.
5/12/15
Elliptical
-20 Min
Treadmill
-20 Min walk at 9 degrees and 4 mph
Bike
-20 Min
5/12/15
Elliptical
-20 Min
Treadmill
-20 Min walk at 9 degrees and 4 mph
Bike
-20 Min
- Joined
- Nov 15, 2006
- Messages
- 1,078
- Reaction score
- 474
5/14/15
Push Press
-135*5
-135*5
-155*5
-155*5
-165*3
-165*3
-175*3
-175*3
Front Squat
-225*3
-255*3
-255*3
T Bar Row
-95*12
-120*12*2
Cable Curls
-50*10*3
Push Press
-135*5
-135*5
-155*5
-155*5
-165*3
-165*3
-175*3
-175*3
Front Squat
-225*3
-255*3
-255*3
T Bar Row
-95*12
-120*12*2
Cable Curls
-50*10*3
- Joined
- Nov 15, 2006
- Messages
- 1,078
- Reaction score
- 474
5/18/15
Squat
-225*5
-245*5
-280*5
-315*6
Bench Press
-175*5
-205*5
-225*5
Seated Rows
-165*12*3
Lat Pulldown
-145*15
Cable Flyes
-70*10
-60*12*2
Treadmill
-10 Min Walk
Squat
-225*5
-245*5
-280*5
-315*6
Bench Press
-175*5
-205*5
-225*5
Seated Rows
-165*12*3
Lat Pulldown
-145*15
Cable Flyes
-70*10
-60*12*2
Treadmill
-10 Min Walk
- Joined
- Nov 15, 2006
- Messages
- 1,078
- Reaction score
- 474
Man, nothing better than NBA playoffs. Best sporting season, hands down. It makes cardio sooo easy. Normally, boredom would be my limiting factor, but with the playoffs on, I can just workout and forget about the time.
5/19/15
Elliptical
-35 Min
Treadmill
-15 Min Walk
Bike
-25 Min
C2 Rower
-10 Min
5/19/15
Elliptical
-35 Min
Treadmill
-15 Min Walk
Bike
-25 Min
C2 Rower
-10 Min
- Joined
- Nov 15, 2006
- Messages
- 1,078
- Reaction score
- 474
5/20/15
Regular Deadlift
-275*5
-315*5
-365*5
Calf Raises
-BW*15,15,15,20,20
Skull Crushers
-65*13*2
Face Pulls
-12,12,15
Band Rips
-15,15
Regular Deadlift
-275*5
-315*5
-365*5
Calf Raises
-BW*15,15,15,20,20
Skull Crushers
-65*13*2
Face Pulls
-12,12,15
Band Rips
-15,15
- Joined
- Nov 15, 2006
- Messages
- 1,078
- Reaction score
- 474
5/21/15
Elliptical
-10min
Bike
-10min
Treadmill
-20min
Elliptical
-10min
Bike
-10min
Treadmill
-20min
- Joined
- Nov 15, 2006
- Messages
- 1,078
- Reaction score
- 474
5/28/15
I got completely and utterly destroyed this last week from my calf raises last Wednesday. I could even stand up straight, let alone walk. I looked like a fuckin goon the entire week at work walking on my tip toes like a was a burglar or goblin or some shit. Needless to say, it made me miss all week at the gym.
Power Hang Cleans
-135*4
-155*3
-175*3
-185*3
-195*3,2
Bench Press
-185*3
-215*3
-240*3
Squat
-275*3
-305*3
-335*3
Assisted Chin Ups
-8,8,10
Rotary Calves
-Reg*15
-Pidgeon Toes*15
-V Out-15
-Pidgeon Toed*15
I got completely and utterly destroyed this last week from my calf raises last Wednesday. I could even stand up straight, let alone walk. I looked like a fuckin goon the entire week at work walking on my tip toes like a was a burglar or goblin or some shit. Needless to say, it made me miss all week at the gym.
Power Hang Cleans
-135*4
-155*3
-175*3
-185*3
-195*3,2
Bench Press
-185*3
-215*3
-240*3
Squat
-275*3
-305*3
-335*3
Assisted Chin Ups
-8,8,10
Rotary Calves
-Reg*15
-Pidgeon Toes*15
-V Out-15
-Pidgeon Toed*15
- Joined
- Nov 15, 2006
- Messages
- 1,078
- Reaction score
- 474
5/30/15
Deadlift
-315*3
-345*3
-385*3
Good Mornings
-155*8
-185*6,6
SOHP
-115*8
-135*6,6
Face Pulls
-3 Sets of 12
Cable Flyes
-60*10,10
Band Rips
-3 Sets of 15
Hammer Curls
-40*8,6,6
Deadlift
-315*3
-345*3
-385*3
Good Mornings
-155*8
-185*6,6
SOHP
-115*8
-135*6,6
Face Pulls
-3 Sets of 12
Cable Flyes
-60*10,10
Band Rips
-3 Sets of 15
Hammer Curls
-40*8,6,6
- Joined
- Nov 15, 2006
- Messages
- 1,078
- Reaction score
- 474
5/31/15
Treadmill Walk
-9% @4.3 mph 45 Minutes
Bike
-15 Min
Treadmill Walk
-9% @4.3 mph 45 Minutes
Bike
-15 Min
- Joined
- Nov 15, 2006
- Messages
- 1,078
- Reaction score
- 474
6/1/15
Well I'm back on point with my diet these last two days after a shitty Friday and Saturday full of horribly empty calories of things like chips and dip. But I still have to lose about 50 more pounds to get down to my goal of 250. My daily calorie intake needs to be no more than 3200 calories, which is brutal for me. Every fiber in my being tells me to eat at least 5000 calories a day. This is the first time really in my life trying to lose weight. My whole life, the sports I was involved in not only allowed me to eat as much as I wantes, but actually REQUIRED me to gain as much weight as possible and eat 24/7, even when I wanted to throw up. So this is a crazy lifestyle change that I have to adapt to.
Considering my diet, I'm not to upset with my bench progress after the 5 month layoff. My squat on the other hand, is very depressing after it being so strong back in January. Oh well, I have to remind myself each day that my goal isn't to have strong maxes anymore, but to get athletic again and regain the endurance for simple things like basketball and snowboarding/skiing.
Squat
-315*5
-345*3,2,2
-355*2
Bench Press
-185*5
-205*5
-225*3
-245*2
-250*2
Kroc Rows
-85*12*3
Pause Dips
-3 Sets of 4
Seated Calf Raises
-105*25*3
Well I'm back on point with my diet these last two days after a shitty Friday and Saturday full of horribly empty calories of things like chips and dip. But I still have to lose about 50 more pounds to get down to my goal of 250. My daily calorie intake needs to be no more than 3200 calories, which is brutal for me. Every fiber in my being tells me to eat at least 5000 calories a day. This is the first time really in my life trying to lose weight. My whole life, the sports I was involved in not only allowed me to eat as much as I wantes, but actually REQUIRED me to gain as much weight as possible and eat 24/7, even when I wanted to throw up. So this is a crazy lifestyle change that I have to adapt to.
Considering my diet, I'm not to upset with my bench progress after the 5 month layoff. My squat on the other hand, is very depressing after it being so strong back in January. Oh well, I have to remind myself each day that my goal isn't to have strong maxes anymore, but to get athletic again and regain the endurance for simple things like basketball and snowboarding/skiing.
Squat
-315*5
-345*3,2,2
-355*2
Bench Press
-185*5
-205*5
-225*3
-245*2
-250*2
Kroc Rows
-85*12*3
Pause Dips
-3 Sets of 4
Seated Calf Raises
-105*25*3
Last edited:
- Joined
- Nov 15, 2006
- Messages
- 1,078
- Reaction score
- 474
6/2/15
Treadmill Walk
-50 Minutes
Bike
-30 Minutes
Treadmill Walk
-50 Minutes
Bike
-30 Minutes
- Joined
- Nov 15, 2006
- Messages
- 1,078
- Reaction score
- 474
6/3/15
Sumo Deadlift
-325*5
-375*5
-405*1,1,1
Leg Curls
-130*12,12,10
Cable Flyes
-60*12*3
Face Pulls
-3 Sets of 12
Hammer Curls
-40*8,6
-35*8
Band Rips
-2 Sets of 15
Sumo Deadlift
-325*5
-375*5
-405*1,1,1
Leg Curls
-130*12,12,10
Cable Flyes
-60*12*3
Face Pulls
-3 Sets of 12
Hammer Curls
-40*8,6
-35*8
Band Rips
-2 Sets of 15
- Joined
- May 6, 2010
- Messages
- 4,596
- Reaction score
- 3,783
Returning after a break is tough shit, but the value of treading through the same territory is priceless for mental fortitude, and muscle memory too for that matter. Stay str0nk, your gains were fucking crazy at one point.
(You didnt even flip the vitamin-card back then, did you?)
(You didnt even flip the vitamin-card back then, did you?)
- Joined
- Nov 15, 2006
- Messages
- 1,078
- Reaction score
- 474
Thanks, ya it will hopefully come back sometime. Unfortunately, it might be a long time to get cal to where I was since I'm trying to lose weight now and I'm not focusing on my strength or PR numbers.
Ya, fortunately I did not flip the cars. That would be a huge regret now since I would still be where I am now after a long break anyways. I got very lucky, because I was probably only a month or so away from going that route, but luckily my unplanned hiatus came before I flipped the card rather than right after.
Ya, fortunately I did not flip the cars. That would be a huge regret now since I would still be where I am now after a long break anyways. I got very lucky, because I was probably only a month or so away from going that route, but luckily my unplanned hiatus came before I flipped the card rather than right after.
- Joined
- Nov 15, 2006
- Messages
- 1,078
- Reaction score
- 474
6/5/15
Push Press
-135*5
-155*3
-165*3
-175*3
-185*3
-175*3
-165*3
-155*3,5
Tabata Front Squat
-95lbs 20 Seconds on (8 reps) 10 seconds off for 4 Minutes
BORs
-135*8*3
DB Shoulder Press
-45*8,10,8
Assisted Pull Ups
-3 Sets of 6
Push Press
-135*5
-155*3
-165*3
-175*3
-185*3
-175*3
-165*3
-155*3,5
Tabata Front Squat
-95lbs 20 Seconds on (8 reps) 10 seconds off for 4 Minutes
BORs
-135*8*3
DB Shoulder Press
-45*8,10,8
Assisted Pull Ups
-3 Sets of 6
