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Robert's Candito Log

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RobertMc1982
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Robert's Candito Log « : October 14, 2015, 08:11:03 AM »
Hello SR friends.

It's been a while since I've logged, but I want to start again because this place always helped me stay on track in the past.  It's cool seeing a lot of you still on here making progress as always, and it's nice to see all the new faces as well.  This site is awesome, and I'm glad that you all are doing so well!

I'm currently on my 5th week back in the gym after a 1 1/2 - 2 year break, and by break I mean sitting at a desk job all day while eating/drinking anything I want anytime I want.  However, I finally grew tired of being fat, out of shape, lazy, and weak, so when a new gym opened up literally around the corner from my house, it was the perfect opportunity to finally do something about it. 

Current Stats:

Age: 33
Height: 6'0"
Weight: 223 lbs
BF: ~18-21% (using gripped electrical impedance device)

Diet:

I've only been loosely tracking my macros, but I've been roughly around 2500 calories and aiming for 200-220g of protein per day, consuming most of my carbs during breakfast and around my workout.  My focus right now is on getting stronger, but I will dial my diet in more once I get ready to really focus on shedding body fat.

Supplements:

Multivitamin - Was GNC MM Sport, will be switching to NOW Adam now that I'm out.
NOW Creatine Monohydrate
C4

*will be purchasing NOW fish oil soon as well

Current Routine:

I'm still experimenting and figuring out what I want to do, but it has been basically a four-day split with emphasis on increasing the four main lifts - Deadlift, OH Press, Barbell BP, Squat.  I've been utilizing a 5x5 scheme for the main lifts (except for the deadlift, where I work up to heavy triples), and have been including assistance/hypertrophy work with higher rep ranges, a variety of set types, and shorter rest periods to balance it out.  Last week was a deload week, so this week begins a new wave of progress.  Going forward, I may split the "back" day into two separate days - one day specifically for deadlifts and posterior chain work, and one day for rows and a variety of other pull movements.  I will have to wait and see how I feel and what my schedule allows, though.  For now, I'm just having fun and enjoying the benefits of noob gains from being undertrained for so long.   ;D


Monday, 10/12/2015

Back:

Pre: 1 1/2 scoops C4
Post: 32oz Milk (1%), 5g Creatine Mono

Warmup: 1/2 mile walk, lat pulldowns, leg curls

I decided to take advantage of being fresh off a deload week to max out on deadlift and gauge my progress.  The deadlift really is like a faithful old dog that never really leaves you, but I was still surprised at how quickly it came back.  I was unable to get 315x1 during week 1. 

Deadlift (conventional):
135x5x3
225x3x3
275x3
315x1
*switched to mixed grip*
365x1
405xFAIL
405x1 (ties PR)
365x1x2
315x3

Lat Pulldowns (close grip):
165x12x2
165x10
165x8

Wide-Grip Pullups:
BWx5x2

DB Rows:
70x12
80x12
90x10x2

« Last Edit: December 30, 2015, 01:56:57 PM by RobertMc1982 »
Date of profile pic: 7/13/18

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poppapat1503
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« Reply #1: October 14, 2015, 08:17:07 AM »
Sounds good Bro!
Victory or Valhalla, Cowardice and failure is no option.

Lest we forget the dark treacherous path that led us to the palace of redemption.

 IG@from.handcuffs.to.wrist.wraps


Wis3guy
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« Reply #2: October 14, 2015, 08:18:38 AM »
Welcome back, good luck with your goals.


WarMachine
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« Reply #3: October 14, 2015, 08:57:58 AM »
Bout time you got back here man, we got some work to do 8)
Any human can train with iron, but it takes a machine to destroy the iron

You don't need to be an ABSOLUTE FREAK in order to be strong, you need to work ABSOLUTELY FREAKING hard to become strong

Embrace the hate from others and make that your power to achieve the gains you love


RobertMc1982
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« Reply #4: October 14, 2015, 09:42:16 AM »
Thanks guys.  It's good to be back!
Date of profile pic: 7/13/18


bosox516
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« Reply #5: October 14, 2015, 09:45:28 AM »
Welcome back and a sub a dub dub


Mjg1973
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« Reply #6: October 14, 2015, 10:27:49 AM »
Following.......    Muscle memory is a beautiful  thing..
In 5 months time you will be back to where you were a year and half ago...    Good Luck on your journey. ..
Many bodybuilders sell themselves short. Erroneously attributing their lack of satisfactory progress to a poverty of the requisite genetic traits, instead of to their irrational training and dietary practices, they give up training. Don't make the same mistake


killaz5
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« Reply #7: October 14, 2015, 10:49:48 AM »
Welcome back. Kill it dude
"It's hard to beat someone who never gives up."
"Do or do not. There is no try."


iSamurai
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« Reply #8: October 14, 2015, 11:09:04 AM »
Welcome back man...subbed


RobertMc1982
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« Reply #9: October 19, 2015, 05:59:15 AM »
Thanks guys, glad to have you along!
Date of profile pic: 7/13/18


RobertMc1982
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« Reply #10: October 19, 2015, 06:10:30 AM »
Wednesday, 10/14/2015

Pre: 1 1/2 scoops C4
Post: ABB Mass Recovery RTD, 5g Creatine Mono

Shoulders:

Standing OH Press:
(2 min rest between working sets)

70x12
95x10
95x8
115x5
135x5
145x5x2
135x5x2

***Tri-set (1 min rest between supersets)***

Face-Pulls:

90x15
90x12x2

DB Lateral Raises:

25x10
25x8
20x8

DB Rear Delt Fly:

25x12x2
25x10

***end tri-set***

Rich Myers Rotating DB Curl to Arnold Press:
(1 min rest between sets)

30x10
30x8 +2 rest-pause
30x8 +2 rest-pause

Dips:
(2 min rest between sets)

BW x10
BW + 25 x8
BW + 50 x5x2
BW + 25 x 9
« Last Edit: October 19, 2015, 06:12:07 AM by RobertMc1982 »
Date of profile pic: 7/13/18


RobertMc1982
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Posts: 1551
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« Reply #11: October 19, 2015, 07:16:56 AM »
Saturday, 10/17/2015

Pre: 1 1/2 scoops C4
Post: ABB Mass Recovery RTD

Legs:

Warmup: 3 sets pulldown abs, lat pulldowns, and leg curls

Squat:

135x10x3
185x5
225x5
245x3x2
225x5

Bulgarian Split Squats:

25x8
40x8
40x6x2 (ugly balance w/right leg)

Goblet Squats:

50x8
100x8x3

Standing Leg Curls:

3 sets of 10

This past week and weekend were crazy busy, but I managed to at least get in a short leg session after my son's soccer game Saturday.  As you can see by my numbers, I have a lot of work to do, but I felt pretty good though and incorporated some movements I've never really tried before to help with my core and stability.  I planned on hitting chest yesterday, but we didn't get home until late and my spotter couldn't (wouldn't) make it due to the Pats game  :'(  I've been programming Monday as a rest day to avoid the international chest day crowd, but I'll be going in tonight to make up for yesterday.  I won't get there until around 8:30 pm, so it shouldn't be too crowded by the time I get there. 
Date of profile pic: 7/13/18


Wis3guy
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« Reply #12: October 19, 2015, 07:39:51 AM »
Nice job.


bosox516
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« Reply #13: October 19, 2015, 09:40:51 AM »
Any leg work is better than no leg work


killaz5
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« Reply #14: October 19, 2015, 07:37:56 PM »
Keep squatting and you'll be stronger before you know it. Good job man
"It's hard to beat someone who never gives up."
"Do or do not. There is no try."

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