the new Wright log

[mrwright]

Decided to start this over again, and in many ways i'm starting my "gym life" over again

So this is it, day 1....again


got a Full diet plan..
.
10am - Porridge -359 calories - 58.5 carbs - 11.7 protein / Wheatabix - 372 - 73.2 - 10.2
2 scoops cheap protein - 188 - 3.4 - 35.2
Multi vit - Fish oil.

12pm - Ravioli + 2 toast - 306 - 52 - 9.8 (not including toast) / Pasta & Chicken pieces

12:30PM - 2 scoops protein + 1 scoop cheap protein - 500 cals - 97.6 protein

1 PM - GYM

2pm - 2 scoops protein + 1 scoop cheap protein - 500 cals - 97.6 protein

3pm - Sweet potato / Rice , Chicken / Fish, 2 bread, Peas, Sweetcorn, Carrots

6pm - 2 chicken burgers / Beef burgers / fish fingers , Banana

Probably more afterwards


It's just working it in around work now

And a new "2nd beginning" routine which i'm sure some of you will like


Wide grip pull down - 5 sets

Squats - 5 sets

Bench press - 5 sets

Shoulder press - 5 sets

Bent over row - 5 sets

Deadlifts - 5 sets


An there it is!

[OptikaNET]

Wright here! Wright now...!!!

Kind Regards
Dave

[Chibuike]

Congratulations on coming back to the gym...the longest journey begins with the first step!

[mrwright]

Wide-Grip Lat Pulldown 76 50.0x8,55.0x8,60.0x8,60.0x8,60.0x5

Barbell Squat 38 20.0x8,30.0x8,35.0x2

Barbell Bench Press 58.33 35.0x8,35.0x8,40.0x8,40.0x8,50.0x5

Barbell Shoulder Press 29.16 10.0x8,20.0x8,20.0x8,20.0x8,25.0x5

Barbell Bent Over Row 75.83 50.0x8,50.0x8,50.0x8,50.0x5,65.0x5

Barbell Deadlift 63.33 50.0x8,50.0x6,50.0x8



Kept things abit light today trying to slowly get back into it again

same as usual with the squats, the crampy/burn came to much to carry on, and that effected the deadlifts abit later on

Shoulders feeling abit better on the shoulder press, got to keep doing my physio and hope i can sort it whilst doing a normal workout!


stood listening to a power lifter today aswell, so improved/changed my form a little on the deads to abit more of a squat than just basically bending and picking up (hence the last 2 sets being to much) gonna have to play about with both and see which i prefer/works better for me, probably going to be the normal lift rather than the squat like lift

[Deviation]

Welcome back.

Squat like deadlift? You mean sumo deadlift? http://www.exrx.net/WeightExercises/ErectorSpinae/BBSumoDeadlift.html

Though from what you described as you form prior, it sounds like an RDL or SLDL rather than a traditional deadlift.

SLDL - http://www.exrx.net/WeightExercises/...gDeadlift.html
RDL - http://www.exrx.net/WeightExercises/...nDeadlift.html
Traditional DL - http://www.exrx.net/WeightExercises/...BDeadlift.html

[mrwright]

Welcome back.

Squat like deadlift? You mean sumo deadlift? http://www.exrx.net/WeightExercises/ErectorSpinae/BBSumoDeadlift.html

Though from what you described as you form prior, it sounds like an RDL or SLDL rather than a traditional deadlift.

SLDL - http://www.exrx.net/WeightExercises/...gDeadlift.html
RDL - http://www.exrx.net/WeightExercises/...nDeadlift.html
Traditional DL - http://www.exrx.net/WeightExercises/...BDeadlift.html

Yea it's probably more of of the Romanian that i do, and it's the traditional DL i mean by the squat like, the full bend at the knees etc

Have to maybe do them before squats if i start doing the traditional lifts so my legs aren't sore

[Deviation]

Yea it's probably more of of the Romanian that i do, and it's the traditional DL i mean by the squat like, the full bend at the knees etc

Have to maybe do them before squats if i start doing the traditional lifts so my legs aren't sore

Squats and deadlifts on the same day will make you sore no matter the order. You might adapt. I'm not a fan of doing both on the same day. In fact I space them a few days apart. Squats on Monday. Deadlifts on Friday.

[mrwright]

Squats and deadlifts on the same day will make you sore no matter the order. You might adapt. I'm not a fan of doing both on the same day. In fact I space them a few days apart. Squats on Monday. Deadlifts on Friday.

Squats just absolutely kill me no idea why, even if im just using like 2KG dumbbells my legs are pretty big and 90% muscle from years of football, biking etc just theres no endurance and not much strength there anymore

ill probably just stick to the more romanian deadlift hits the lower back more and less leg pain!

might end up having to split them up, plan on doing them both 3 times a week, hopefully once i get use to it again the days rest inbetween will be enough, if not ill have to maybe split it up to like full compounds monday friday an some sort of isolation work wednesday

[Deviation]

If they hurt your legs (as in its tough; not pain), then split them up. Don't stop doing them because it hurts. If you do that, you'll never progress. Use lighter weight and split them up. Try that for a couple weeks and see where you are.

[mrwright]

Still abit sore today so didn't really do a proper workout, instead did some heavy dropsets on bench, and some pull downs with a bar i dont know the name of, has a handle each side, leaning back and pulling to my chest, a kind of pulldown row


and a couple of rotator cuff exercises to help fix my shoulders