Sign In

Remember Me

Submit a review

How-to Guides and Articles

Forum

Robert's Comeback Log

Read 7306 times


RobertMc1982
Rep: +685
Trust: 100%
Posts: 1551
Locker Roommates
Robert's Comeback Log « : June 19, 2018, 05:48:53 AM »
Hey SR, I've been gone for a long while now, but it's good to be back!  Without getting too much into it, life has been crazy the past couple of years, but I'm finally in a position to be able to lift consistently again.  My last workout up until now was in 2016, but I feel I was at my best ever in 2013 when I was most active on this site.  I really miss the community support and the feeling of accountability this place always gave me.  It really is good to be back.

Since I've been out of the game for a while, I'm getting a feel for things again using a sort of primer I've used in the past.  I figure I will use this for at least 8-12 weeks, but will continue if I'm satisfied with the results and I don't start getting bored with it.  It's kind of an amalgamation of different programs I've used and enjoyed in the past.  It's a 4-day split, with each day based around one of the big powerlifting movements (like Wendler's 5/3/1), but I use a 5x5 set/rep scheme for the primary movement.  I have accessory work in the moderate to high rep ranges for some added volume and hypertrophy.  My primary goal is strength for now; I would love to get back to my old numbers, but I don't want to get too carried away and injure myself just as I'm coming back.  For now, I'm just having fun, staying mindful of how I feel, and I'll hopefully be enjoying some muscle memory and newbie gains for a while.


Beginning stats (as of today)

Body Weight: 204-208 (gotta start tracking this in the morning to get an accurate measurement)
Body Fat: ~19% (from a blood pressure machine with hand grips at work)


Current 1RM's (in lbs)

Deadlift: 300
Bench: 215 (estimated from 185x6)
OH Press: 147 (est from 135x4)
Squat: 213 (est from 195x4


Here is Sunday's chest workout.  I won't bother including warmup sets.  I can't seem to get the formatting to work properly, so I'll post yesterday's workout in a separate post to see if I can make it a little more readable.


Sunday 6/17/18

Pre: 2 scoops Bucked Up (don't really care for this, but it's what I have for now)
Post: 2 scoops cheap whey concentrate (40g), 1 banana, water

Flat BB Bench Press:
185x5x4
185x4 (sure I had one more, but no spotter)


Incline Cable Fly:
40x10x4
(last set was a dropset to 20 for failure)

Incline DB Press:
60x11
60x10
60x8
60x6


Date of profile pic: 7/13/18

Members don't see ads. Sign up for FREE to remove ads, and start earning free supplements!



Wis3guy
Rep: +3,051
Trust: 100%
Posts: 3558
Locker Roommates
« Reply #1: June 19, 2018, 05:49:48 AM »
Welcome back!!
Good luck with your goals.


RobertMc1982
Rep: +685
Trust: 100%
Posts: 1551
Locker Roommates
« Reply #2: June 19, 2018, 05:51:50 AM »
Thanks man, I appreciate it.  It feels good to be back!
Date of profile pic: 7/13/18


RobertMc1982
Rep: +685
Trust: 100%
Posts: 1551
Locker Roommates
« Reply #3: June 19, 2018, 05:59:09 AM »
Monday, 6/18/18

Pre: 1 1/2 scoops Bucked Up, 1 can of Bang
Post: 2 scoops cheap whey concentrate, pack of instant oatmeal

Deadlift (conventional grip):
135x8x2
185x5
225x5
275x3
245x5x3

DB Row:
60x10x2
65x10
65x12

Lat Pulldown (wide grip):
145x10
130x10x2

Hanging Leg Raises:
BWx12x2

Date of profile pic: 7/13/18


ExAdmin
Rep: +4,815
Trust: 100%
Posts: 4927
Administrator
« Reply #4: June 19, 2018, 07:08:45 AM »
Anytime I see a comeback log I always see a montage in my head of that person working out to Eye of the Tiger, and it always inspires me.

How's your brother??
- Tommy


RobertMc1982
Rep: +685
Trust: 100%
Posts: 1551
Locker Roommates
« Reply #5: June 19, 2018, 08:44:48 AM »
Haha... I'll add Eye of the Tiger and Hearts on Fire to my playlist for my next workout just for you!  Actually, for me too lol...

Are you talking about Thomas?  He's good, I don't see him too much these days, but hopefully that'll be changing soon.  I appreciate you asking.  He's actually my cousin, but he is like a brother to me.  I've been basically in reclusion for the past couple years working all the time.  Back in early 2016, I got laid off from my job of nine years, so I've spent the past couple of years working 6-7 days a week (including Christmas) doing whatever to make ends meet.  I finally caught a break recently, though, with an engineering and construction firm, so now I'm getting back to doing the things I love.  This site holds a bit of nostalgia to me because I was at my best in the gym and in life during the time I was most active on here, so it feels right to have my return to this place coincide with all the other good things that are happening for me now. 
Date of profile pic: 7/13/18


ExAdmin
Rep: +4,815
Trust: 100%
Posts: 4927
Administrator
« Reply #6: June 19, 2018, 10:18:46 AM »
Welcome back!
- Tommy


mhseaver670
Rep: +6,669
Trust: 100%
Posts: 7777
Locker Roommates
« Reply #7: June 21, 2018, 07:26:20 PM »
Welcome back.
Maybe you should TRAIN as hard as you HATE.

"Getting stuck isn't always an option but staying stuck is!" - Cam


RobertMc1982
Rep: +685
Trust: 100%
Posts: 1551
Locker Roommates
« Reply #8: June 22, 2018, 05:04:59 AM »
Thanks Seaver!
Date of profile pic: 7/13/18


RobertMc1982
Rep: +685
Trust: 100%
Posts: 1551
Locker Roommates
« Reply #9: June 22, 2018, 05:38:29 AM »
Thursday, 6/21/18

Pre: 2 scoops DAS Labs Bucked Up
Post: ABB Maxx Recovery

Standing OH Press:
20x12
45x10
65x10
85x8
105x6
120x5x5

DB Lateral Raises:
20x10x3

Rear DB Fly's:
25x10
25x12
25x10

Dips:
BWx6
BW+10 x 8
BW+20 x 5
BW+20 x 4 (failed 5th rep)
BW+10 x 6

Rotating DB Curls to Arnold Press:
35x10
35x8x2
*This is something I picked up from a guy named Rich Myers on here back in the day.  You start with two dumbbells at your side with neutral/semi-pronated grip, then rotate them as you curl up to the starting position for the arnolds, then arnold press them and reverse the motion back down to your sides.  They're tough but a lot of fun, and you'll get a crazy arm pump by the time your done.

I hope everybody is having a good morning.  I'm just glad it's Friday!
Date of profile pic: 7/13/18


Wis3guy
Rep: +3,051
Trust: 100%
Posts: 3558
Locker Roommates
« Reply #10: June 22, 2018, 05:43:20 AM »
We all miss rich, he had some good comments and suggestions........


mhseaver670
Rep: +6,669
Trust: 100%
Posts: 7777
Locker Roommates
« Reply #11: June 22, 2018, 08:13:04 AM »
I do a ton of stuff rich suggested
Maybe you should TRAIN as hard as you HATE.

"Getting stuck isn't always an option but staying stuck is!" - Cam


RobertMc1982
Rep: +685
Trust: 100%
Posts: 1551
Locker Roommates
« Reply #12: June 22, 2018, 09:52:55 AM »
I really learned a lot from him; I think he's influenced my training more than any other single person.  He was the first one to ever suggest that I row as much as I bench in order to maintain shoulder health, which is something I have strived to do since then.  He also helped me perfect my deadlift and squat form, plus he always had a ton of exercise suggestions that I still do to this day, even though some are absolutely brutal lol..
Date of profile pic: 7/13/18


Wis3guy
Rep: +3,051
Trust: 100%
Posts: 3558
Locker Roommates
« Reply #13: June 22, 2018, 10:44:53 AM »
I concur, good videos as well.


RobertMc1982
Rep: +685
Trust: 100%
Posts: 1551
Locker Roommates
« Reply #14: June 23, 2018, 05:41:31 PM »
Week 2, Day 4

Saturday, 6/23/18

Pre: 2 scoops DAS Labs Bucked Up
Post: Bottle of Core Power Elite, 20oz Poweraid

Squats:
45x10x2
65x10
95x10
135x8
155x6
175x5x5

Trap Bar DL:
135x10
185x10
205x10
225x10
225x9

Standing Leg Curls:
40x10x3

Leg Extensions:
90x10x2

Decline Situps:
BWx12
BWx15
Date of profile pic: 7/13/18

Sign up or Log in to post a reply.


Copyright © 2018 SupplementReviews.com. All rights reserved.