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04-27-2017, 12:18 PM #1
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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04-27-2017, 12:25 PM #2
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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04-27-2017, 01:38 PM #3
Awsome ! Glad to see you back.Don't try to do too much too soon.Good luck
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04-27-2017, 01:39 PM #4
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04-27-2017, 02:53 PM #5
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
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04-27-2017, 03:42 PM #6
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04-28-2017, 02:44 PM #7
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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04-29-2017, 12:44 PM #8
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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05-02-2017, 05:20 PM #9
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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05-03-2017, 06:06 AM #10
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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