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  1. #1
    More Experienced than a Senior mrwright's Avatar
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    the new Wright log

    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!
    E N G L A N D!

  2. #2
    Moderator OptikaNET's Avatar
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    Wright here! Wright now...!!!

    Kind Regards
    Dave

  3. #3
    Experienced Member Chibuike's Avatar
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    Congratulations on coming back to the gym...the longest journey begins with the first step!

  4. #4
    More Experienced than a Senior mrwright's Avatar
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    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
    E N G L A N D!

  5. #5
    I Am JEFIT Legend Deviation's Avatar
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    Welcome back.

    Squat like deadlift? You mean sumo deadlift? [URL="http://www.exrx.net/WeightExercises/ErectorSpinae/BBSumoDeadlift.html"]http://www.exrx.net/WeightExercises/ErectorSpinae/BBSumoDeadlift.html

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

    SLDL - [url]http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html[/url]
    R[URL="http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html"][/URL]DL - [url]http://www.exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift.html[/url]
    T[URL="http://www.exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift.html"][/URL]raditional DL - [URL]http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html[/URL]
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  6. #6
    More Experienced than a Senior mrwright's Avatar
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    Quote Originally Posted by Deviation View Post
    Welcome back.

    Squat like deadlift? You mean sumo deadlift? [URL="http://www.exrx.net/WeightExercises/ErectorSpinae/BBSumoDeadlift.html"]http://www.exrx.net/WeightExercises/ErectorSpinae/BBSumoDeadlift.html

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

    SLDL - [url]http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html[/url]
    R[URL="http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html"][/URL]DL - [url]http://www.exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift.html[/url]
    T[URL="http://www.exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift.html"][/URL]raditional DL - [URL]http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html[/URL]

    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
    E N G L A N D!

  7. #7
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by mrwright View Post
    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.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
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  8. #8
    More Experienced than a Senior mrwright's Avatar
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    Quote Originally Posted by Deviation View Post
    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
    E N G L A N D!

  9. #9
    I Am JEFIT Legend Deviation's Avatar
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    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.
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    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  10. #10
    More Experienced than a Senior mrwright's Avatar
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    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
    E N G L A N D!

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