Heretic47 back at gym?

Hello Everyone

So, I’ve managed to be back in gym for a month consistently after about a year of recovering.

I’m training full body eod with some Max-OT/5x5 concepts. Shit, it’s the worst thing ever. Puking after every session. Starting to wonder why I missed training so much. Lol

Routine generally follows the layout:
Flat BB Press: 1 set (warmup) 20 reps, 2 sets 4-8 reps
BB Row: 1 set, 15 reps, 2 sets 5-10
BB Squat: 1 set, 15 reps, 2 sets 5-10
Machine Shoulder Press: 1 set, 25 reps; 2 sets 6-10

If i don't reach failure by goal reps I keep going until I do.

When I stated, my 1RM’s for my core lifts were pretty laughable but the rebound in strength is good. Gota love that muscle memory. Here’s how my 1RM’s improved:




Week 3 I was way too gassed after squats and coul only complete the warmup for the mach press.

When I reach my peak weight, I change to another exercise for that body part and start over. That's what I did tonight for back.

That's the prog so far.

Have a good eve, gents

Welldone man, those are some nice strength gains. Definitely some muscle memory going on.

Thanks, pr0g. For now I'm focusing on regaining the strength. then when i'm on par again, I'll focus on diet. Shouldn't be too long at this rate.

Those strength gains are insane! at that rate you will be squatting your car in a few months lol

Nice work Bro. If you don't mind me asking what are your stats at the moment having not been able to train for so long?

Mr T wrote: Those strength gains are insane! at that rate you will be squatting your car in a few months lol

Lol, let’s hope so. I think my max squat was 200kg for 4 reps

Ian79 wrote: Nice work Bro. If you don't mind me asking what are your stats at the moment having not been able to train for so long?

Don’t ask. I’m quite the fatty now. :dry: Tried controlling calories somewhat to minimize fat gain. Managed to stay the same weight but bf increased. I’m 87kg, about 21.4% bf and 1.71m tall/short. Only 5ish percent increase. Not too bad for a year off.