I have been posting on here for a little while now so decided it’s time to start a log, not sure how interesting a read it will be but here it i anyway.
Stats:
Male
Age: 42
Height 172cm
Weight 83.1kg (18/4/2017)
Bodyfat 18-20% (guess)
Back ground: Started playing with weights when I was 16, working out 4 days a week with my dad following a typical Weider program. Kept working out fairly consistently though my 20’s following the typical bodybuilding split type routine. At age 30 I weighed 93kg at around 16% body fat and pretty happy with my results, then a year later I moved to Australia and just stopped going to the gym. I don’t know why I stopped but put it down mostly to my focus being on my new job and settling into a new country. After doing not much for 4 years I started running just to get fit and lose my beer gut. Over the past 6 years I have ran over 1000kms every year and did a bunch of fun runs and half marathons. My endurance was the best it had ever been and I lost a lot of weight, but also lost a lot of size and a lot of strength . 12 months ago I weighed 73kg and decided it was time to get back into the gym and work on adding a little size and focus on gaining some strength. I started doing a basic full body routine 2 days a week, the first workout was literally just an Olympic bar and I added 2.5kg a side each week until it got too hard and then added 1.25kg a side per week. 6 months ago I moved onto using a Wendler 531 program and will continue to use that system for all of 2017.
Current Gym Max’s
Squat: 125kg
Bench 110kg
Deadlift 155kg
OH press 70kg
Goals: The goal right now is to get Stronger in the 4 main lifts (Squat, Bench, Deadlift, OH press)
Training Philosophy: I train to make sure I don’t become a Fat Dad. When I talk about being a Fat Dad I am not talking about body fat % or waist measurement, it is about being a dad that CAN. A dad that can run with his kids, play with them, jump, climb, throw things, carry things, build things. It’s about setting a healthy example for my children and always striving to be better.
Current workout plan is based on a version of the wendler 531 program. I will be training 2 days a week, with Squat and Bench Press done together and Deadlift and OH press on the second day. I have just had 2 weeks holiday with no training and am back into the gym this week. My current plan is to do 2 cycles (6 weeks) of 531 with BBB (boring but big) supplemental work. Then I will do 2 cycles of 5’s pro with 5x5 FSL (first set last) for supplemental work. and then finally 1 cycle (3 weeks) of 351 going for rep maxes and adding in some jokers if I feel good. I will do a deload week in there somewhere depending on how I feel. Conditioning will be a mix of walking, weight vest walking, running, sprints, body weight interval training etc (I train at home and dont have access to a sled or a prowler at the moment)
That’s the next 16 weeks of training planned so all I need to do is turn up and work my ass off. All workouts start with doing defranco’s agile 8, I don’t do the foam rolling in the gym as I prefer to do this in front of the telly after a hot shower so its more an agile 5 !! These are followed by 10 box jumps and 10 Ball slams to get me moving.
Feel free to comment, give advise or just say hi.
Rob
