Starting from scratch

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  • January 6, 2007 at 5:03 am #706

    well after 2 years of hard work i back to where i started after getting a yet to be determined digestive
    problem. so im starting this blog so i stay on track and not give up

    Since then i have gone from 75kg @12% body fat to 58kg @ 16% body fat at a height of 171cm.
    Anyway it all looks to be getting better now and i will soon be able to get back into the gym,
    i first have to do something like yoga or pilates for a few weeks before I start im told by the doctors.

    I’m think of starting off with a full body workout 3 times a week to start with along with so
    moderate cardio or skipping on separate days. More details to come soon, and if
    anyone has any ideas of the best coarse of action after this long time off i wouldn’t mind the help

    Thanks norm

    January 8, 2007 at 5:41 am #3842

    have been looking inot a few diffrent work outs and like the look of this on http://www.t-nation.com/readTopic.do?id=508031

    any used it before?

    January 8, 2007 at 7:34 am #3843

    Hey sorry to here about your problem and how it affected you and your training.

    Ive busted my rotator cuff, its been about 3 or 4 weeks? Ive lost count, I’ve tryed training today and I cant bench anything, cant press, pull, row or even squat without having some sort of pain.

    with regards to fullbody training, i can say its great. I did it for over a year when I first started working out. Aslong as you get stronger the gains come.

    PLUS if theres such a thing as muscle memory, then you shouldnt have a problem putting on the size u once had in a short amount of time.

    January 9, 2007 at 5:48 am #3844

    @unbuff wrote:

    Hey sorry to here about your problem and how it affected you and your training.

    Ive busted my rotator cuff, its been about 3 or 4 weeks? Ive lost count, I’ve tryed training today and I cant bench anything, cant press, pull, row or even squat without having some sort of pain.

    with regards to fullbody training, i can say its great. I did it for over a year when I first started working out. Aslong as you get stronger the gains come.

    PLUS if theres such a thing as muscle memory, then you shouldnt have a problem putting on the size u once had in a short amount of time.

    sorry to here unbuff hope it gets better soon. not training is the worst feeling, but dont force the training if you cant do it. good luck

    January 11, 2007 at 5:01 am #3845

    Ok for the first few weeks i have come up with this

    Dumbbell chest press 3×8-12
    Lat pull downs 3×8-12
    Deadlifts 3×8-12
    Squats 3×8-12
    Skull crusher’s 3×8-12
    Preacher bench 3×8-12
    Abs (vary) 3xmax

    So i should be back in the gym in the next 2 weeks or so.

    Measurements still to come

    January 11, 2007 at 6:10 am #3846

    looks like a fullbod routine to me.

    January 22, 2007 at 5:29 am #3847

    well today i start pilates, not sure how it will go but it brings me one step closer to getting back in the gym 😀 not long now

    January 22, 2007 at 9:15 pm #3848

    How’d it go? 🙂

    January 22, 2007 at 11:55 pm #3849

    i have never been in so much pain since the time i wasnt sure if i broke my ankle and tried to walk on it.

    today i can really fell it in my abs, traps and lower back today

    January 31, 2007 at 11:44 am #3850

    well im getting 4 meals a day in know so my metabolism is start to get better.
    start a bit of light cardio as well and is felling good but am a bit tired, but i guess this will go as i start to eat more.

    i have full body measurement but am to lazy to type them out now will do it tomorrow.

    -norm

    February 4, 2007 at 4:32 am #3851

    31/Jan/07

    weight 60kg @ 11%bf 53.4 lbm

    Left right
    Arms 12″ 11 ½”
    Calf 12 ¾” 12 ¾”
    Thigh 19″ 19 ½”

    Waist 32″
    Stomach 31 ½”
    Chest 38 ¼”

    February 25, 2007 at 6:57 am #3852

    was my first day back yesterday
    i can tell you im feeling it today but am not to unhappy with where im at.
    all my upper body is at about half strenght, which im fairly happy about.
    but my lower body is about where i was 2 yeas ago.

    so ive got a bit of work ahead still.

    February 26, 2007 at 6:25 am #3853

    in 6 months ur gonna be the size u were

    March 9, 2007 at 12:57 pm #3854

    9/mar/07 60.5kg @ 9.4% bf 54.813kg lbm

    Left right
    Arms 11 ½ 12 1/8
    Calf 13 13 3
    Thigh 19 19 8
    Waist 31
    Stomach 30 ¾
    Chest 39

    not to bad for pilates and only a few sessions back in the gym.

    June 14, 2007 at 1:08 am #3855

    The 3x 8-12 have help me get back into the swing of things but not so good for my strength

    i got muscle revolution by Chad Waterbury a few months ago and decided to give some of his principles a go

    i used the speed and 5×5 to help with endurance and strength

    Chin ups 5×5
    Dips 5×5
    Dumbbell flat bench presses 5×5
    T-bar rows 5×5
    Squats 5×5
    Deadlifts 5×5

    I do all this in about 35-40 mins
    I dropped the small muscle exercise for now
    Its only been 2 weeks but every exercise has gone up 10 to 20lbs

    Im still have trouble with diet but it is slowly improving, I have been able to start having protein shakes again. Progress is slow but better then nothing

    p.s pilates is the best ab and lower back workout i have ever done i suggest anyone with back problems or wants a good ab work out to try it

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