BanZeh return to training journal

[BanZeh]

Have been out of training for a month or so now following a hernia operation and am returning to the gym. Im doing some light sessions now with more focus on cv than weights but am hoping to start working into proper weights again next week hence this journal.

Normally Id be doing rugby pre season weights this time of year but given my circumstances I am going to try and add some mass back on after a one month of no activity and the month before of limited activity.

Ive adapted the routine from the MP website for size and mass,

Workout 1 (Monday) - Upper body
* Flat Barbell Bench press 3x6
* Pendlay Row 3x6
* Incline Dumbell press 2x10
* Lat Pull down 2x10
* Seated DB shoulder press 2x10
* Barbell curl 2x10

Workout 2 (Tuesday) - Lower body
* Squat 3x6
* SLDL 3x6
* Leg press 2x10
* Standing calf raise 3x6

Workout 3 (Thursday) - Upper body
* Incline DB press 3x6
* Weighted Wide grip Pullup 3x6
* Flat DB Press 2x10
* 1 Arm DB row 2x10
* Military press 2x10
* Dips 2x10

Workout 4 (Friday) - Lower body
* Deadlift 4x5
* Leg press 3x6
* Seated leg curl 2x10
* Standing calf raise 3x10

Still working on the diet as I need to fit it around a changing work pattern that I will be doing for the next couple of months.

Apon waking 25g Whey + water 110Kcal

10mins later 4 medium egg omlette, cheese, oil/2 poached eggs, 2 pieces of toast/2 fried eggs and 2 pieces of bacon + 3xomega 3 + 1g Rhidola Rosea 430Kcal

Lunch 2 of the 3 below

100g Mackerel + salad + salad cream + handful of nuts 375Kcal

or

Sandwich tuna/chickenand salad + handful of nuts + handful of berries/grapes 330Kcal

or

30g Whey + 40g Oats + 300ml full fat milk 460Kcal

and probiotic youghurt 110Kcal

Evening meal 500-700Kcal (living at home during uni holidays have limited control over this) Generally some kind of meat and veg

45mins before bed 30g Casein + 300ml full fat milk 300Kcal

2155Kcal - 2485Kcal non training days + 320Kcal on training days

Not loads of Kcals but I dont always measure everything 100% and have a relatively slow metabolism anyway. I never seem to struggle to gain weight but if I dont after a couple of weeks will possibly have all 3 lunches instead.


Supplments

Breakfast 1g Rhidola Rosea, 3x omega 3 caps

Pre workout 10g EAA

During Workout 20g BCAA 4:1:1

Immediately PWO 25g corn flour 90Kcal + 10g EAA
15mins later 25g HWP 100Kcal + 30g oats 130Kcal

Bedtime 30g Instant casein + 5g leucine(on workout days)

Will weigh myself in the next couple of days to update my stats.

Goals with this routine are to finish off returning from my operation and the get back to where I was prior and superceed it.

Would like to get to,

Deadlift 150Kgx5
Squat(smith) 160Kgx5
Squat(free weight) 145Kgx5
Bench Press 80Kgx5(This would be a real achievement as my bench has stagnated completely for a long time)

Towards the end of the summer Id also like to try and do a couple of weeks specific strength work as Id normally like to do this properly for 4-6 weeks during rugby off season but cant do it at the moment.

[tru]

You certainly looked organised enough! Best of luck - so much effort organising all that food!!!

[BanZeh]

Ive had a month of sitting on my bum, one of which wasnt too comfortable moving around so had plenty of time to plan lol Still not sure about the diet so will prob post it up in the diet section.

[BanZeh]

Right first time back in the gym properly today 4 weeks 1 day after my op and am pleasantly surprised with how it went.

Bench Press

65Kg 6 reps 2 sets
70Kg 6 reps 1 set

Pendlay Row

70Kg 6 reps 2 sets
75Kg 6 reps 2 sets

Inc Dumbell Press

20Kg 10 reps 2 sets

Lat Pulldown

50Kg 10 reps
Wide grip chins 6reps
close grip chins 6 reps

DB arnold press

12Kg 10 reps
14Kg 8 reps

Cable curls

40Kg 10 reps
45Kg 10 reps


Quite happy with that for a first session back, hoping to see some progress soon as well.

Weight 82.2Kg

[dope540]

good to hear its going well, keep it light for a while till you are fully recovered.

[greg]

good luck in coming back to full fitness!

greg

[BanZeh]

Cheers guys, is just nice to be back in the gym again, several weeks of nothing isnt alot of fun.

[Skip]

Definitely know where you're coming from there BanZeh - I spent 6 months away from training after damaging both knees (one from rugby, the other from getting hit by a car!) - only got back in 2 months ago. It's a long and slow road back, but i'm definitely feeling much better now!

Good luck with this - i'll keep my eye out for your progress

[BanZeh]

Legs day today. Didnt quite get back into training properly as fast as I wanted as knackered myself from starting Muay Thai last week.

Squats

110Kg x6
120Kg x4
110Kg x6

Didnt feel that comfortable and half fell forward on the 4th rep of 120Kg so I stopped. I know its just a matter of working back up through the weights again though.

SLDL

60Kg 10 reps 2 sets

Calf Raises

130Kg x10
150Kg x10

Leg Press

150Kg x10
170Kg x10

Not a bad session but Squat is going to take a while to work back up.

[Skip]

That's a pretty good starting point

Keep up the good work!