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  1. #1
    Rising Chem Guru SwoleChamp's Avatar
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    Default SwoleChamp's training log: Back with a vengeance

    After taking approximately 2 years off from any serious form of training, I'm back and preparing to be bigger, leaner, and stronger than ever. Follow along for workouts, diets, supplements and more info I'll be updating as I progress Including what's finally gotten me mentally motivated again to make a return! More to come!

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  2. #2
    Rising Chem Guru SwoleChamp's Avatar
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    Just an update of my week so far.
    This is my first week back training and dieting with increased protein intake.
    So far my workouts have been:
    Monday Back and Triceps
    Seated wide Row x 4 sets
    Hammer strength low row x 4 sets
    Lat pull down x 4 sets
    Seated cable rows x 4 sets
    Lower back extensions x 4 sets
    Cable push downs x 4 sets
    Overhead extension x 4 sets
    Underhand cable extension x 4 sets

    Tues: shoulders and biceps
    Seated shoulder press, hammer strength single arm x 5 sets
    DB side raises x 4 set
    Upright rows x 4 set
    Rear delt rows x 4 set
    Preacher curl x 4 set
    DB curls x 3 sets
    High cable curls x 3 sets

    Thurs: Legs
    Leg extensions x 5 sets
    Leg curls x 5 sets
    Leg press x 5 sets
    1 leg curls x 4 sets
    1leg press x 4 sets


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  3. #3
    FREAK cook's Avatar
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    Awsome ! Glad to see you back.Don't try to do too much too soon.Good luck

  4. #4
    Rising Chem Guru SwoleChamp's Avatar
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    Quote Originally Posted by cook View Post
    Awsome ! Glad to see you back.Don't try to do too much too soon.Good luck
    Hey cook! Glad to see your still here!

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  5. #5
    OLYMPIAN Sunnyday's Avatar
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    Hey, stranger! Welcome back!

    I'll echo what cook said about not doing too much too soon, steady progress is better than hitting a wall.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  6. #6
    Rising Chem Guru SwoleChamp's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Hey, stranger! Welcome back!

    I'll echo what cook said about not doing too much too soon, steady progress is better than hitting a wall.
    Thanks!
    And yea I'm working my way back in. last thing I need is a injury now lol

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  7. #7
    Rising Chem Guru SwoleChamp's Avatar
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    Yesterday was chest day:

    Flat iso press x 5 sets
    Incline iso press x 5 sets
    Decline iso press x 3 sets
    High cable flyes ss w/ pec dec x 3 sets
    Crunch machine x 5 set


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  8. #8
    Rising Chem Guru SwoleChamp's Avatar
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    Yesterday hit a back workout:
    Lat pull down x 6 sets
    T bar x 5 sets
    Seated low row x 4 sets
    Underhand lat pull down x 4 set.

    Killer pump!

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  9. #9
    Rising Chem Guru SwoleChamp's Avatar
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    Wrapped up a good back and tricep day yesterday.

    Lat pull down x 7
    T bar row x 5
    Hammer strength low row x 4
    Shruggs x 5
    Seated cable rows x 4
    Tricep pushdowns X4
    Seated overhead extension X4
    Rope push downs x 4
    Underhand extensions X4

    The pump was real...

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  10. #10
    FREAK cook's Avatar
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    Two years off I know your body loses a lot of condition.Do you have a lot of fat to lose or are you the exact opposite and just need to build muscle.How is your body reacting so far?

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