Moshvr: The long overdue comeback

[moshvr]

Welp ... it's been way too damn long since I've been around here. I've had a couple journals over the years, and was pretty heavy into contest prep for a while as well.

Coles:

-worked out for a long time with no real direction
-finally started training
-trained for a show, got my then girlfriend into lifting
-trained with my now wife for a show
-moved across the country and started a whole new life
-shifted gears to more strength based training (5/3/1 for a long time, with my wife again ... she loved lifting heavy)
-my wife got pregnant, it was a hard pregnancy, we both pretty much stopped lifting
-our son was born in July 2015 and had a whole boat load of complications, we've lived in a hospital most of this year
-I've made multiple attempts to get back to the gym and to a healthy life... they've all been failed attempts
-looked at myself in the mirror last night and said "fack this"

So here we are .. back to logging my workouts to keep myself accountable. My strength losses are pretty incredible... it's really been a solid year without any REAL training.

I'll be getting back into things with some "bro" workouts and cardio.

First workout will be tonight and it's just a HIIT cardio session with some abs.

Welcome to the come back, and to my ranting, and life thoughts.

[fittofattofit]

Great to have you back Michael! I hope things are OK with your boy ... I know it's been a stressful time for you all and it's not surprising that you had to let the training slip. The good thing is that it won't take long for the muscle memory to kick in and you'll probably be back to your old PRs in a few months
Looking forward to seeing you log again!

[moshvr]

Great to have you back Michael! I hope things are OK with your boy ... I know it's been a stressful time for you all and it's not surprising that you had to let the training slip. The good thing is that it won't take long for the muscle memory to kick in and you'll probably be back to your old PRs in a few months
Looking forward to seeing you log again!

Cheers Andrew ... forgot my password to get on the site! it's been too long. My son is doing pretty well .. he's got one more big surgery coming up in about a month's time. He's lots of trouble though, and he certainly knows it!

Last night was just cardio so I'm not going to bother logging it. I'm travelling for work today and tomorrow, but there's a gym right near my hotel so I'll be able to get my back session in.

Posting it later!

[matty316]

Long time no see Mo!!!!!!!!!!!! In on new journal

[koweanguy]

Tagged along with Andrew heh
Incredible story btw. . lots of setbacks, a bit similar to mine.
But setbacks always leave an opportunity for a killer comeback!

[moshvr]

Welcome guys!

Work kept me busy and gym was just a quick hotel session with some lat pulls, dumbell rows, and core work ... nothing exciting, but I got some work in!

Chest should be on deck for tonight

[fittofattofit]

Welcome guys!

Work kept me busy and gym was just a quick hotel session with some lat pulls, dumbell rows, and core work ... nothing exciting, but I got some work in!

Chest should be on deck for tonight

In for some e-stats tonight then

[moshvr]

In for some e-stats tonight then

Sorry for disappointing! I may just have to do logs like once a week or something ... when I'm home it's tough to get online between work and baby. I'm travelling to Chicago and Ohio this week so I should be able to post more

This week I just hit bench, and squats .. nothing at all special to report. Bench work was tough and 135lb x 6 was heavier than it should have been. Squats were just the bar and form work .. my knee has been bugging me a lot lately. I kind of attribute it to the massive amount of time I spend sitting in my truck and on planes ... lack of movement, and high amounts of being in one position with my legs bent. We'll see if it loosens up the more squat/leg work I get done.

I get into Chicago later tonight so I may just have some time for a hotel cardio session, but if not, I'll get to the gym tomorrow.

Hope everyone had a good weekend!

[fittofattofit]

At least you're getting some training in ... nothing wrong with posting up a weekly worksheet. I want to follow you on the way back to your old lifts

[moshvr]

Training Update

Well, looks as though I've been slacking on the updates ... sorry! I've had a really busy month of travel during May. My son goes in for another surgery at the start of June so I've been working like crazy to get ahead of the time off I'm going to have.

I've been training in hotel gyms and proper gyms when I can get it in and not really following any structure. The other day I realised I needed some structure in, so I picked Stronglifts to go with. Plain and simple, and all I really have time for now ... plus everything is laid out so I don't need to think when I'm at the gym.

So, I've gotten a couple sessions in, and today I'm fully starting it up. Max lifts that I'm using:

Squat: 5x135
Bench: 5x135
Dead: 5x225
Row (yates style): 5x135
Press: 3x115 (sad face)

These are all super low, and fairly conservative, but I'm really focusing on form and doing things right, rather than my weight being pushed. Trying to take the ego out.

Here's the last session I did.

Warmup

5 minute incline walk on treadmill
Leg extensions
Leg curls
Stretches

Squat

2 x 5 @ 45lb (bar)
1 x 5 @ 65lb
1 x 5 @ 95lb
1 x 5 @ 115lb
5 x 5 @ 135lb
felt pretty good ... knee pain for the first couple sets, went away once I was into it

Bench
2 x 5 @ 45lb (bar)
1 x 5 @ 65lb
1 x 5 @ 95lb
1 x 5 @ 115lb
5 x 5 @ 135lb
Again, pretty easy ... I haven't properly benched in a long time .. the doms from this was pretty funny

Rows (yates)
2 x 5 @ 45lb (bar)
1 x 5 @ 65lb
1 x 5 @ 95lb
1 x 5 @ 115lb
5 x 5 @ 135lb
harder than I thought it would be actually .. that made me sad as back used to be my strongest

Notes:

That's all she wrote .. I'll get after it again tonight and post up the workout.

[fittofattofit]

So, I've gotten a couple sessions in, and today I'm fully starting it up. Max lifts that I'm using:

Squat: 5x135
Bench: 5x135
Dead: 5x225
Row (yates style): 5x135
Press: 3x115

kgs right?
I like Stronglifts and it won't take you long to build back up. If it's any consolation, your benching is already better than mine
Good luck for your son Michael!

[moshvr]

kgs right?
I like Stronglifts and it won't take you long to build back up. If it's any consolation, your benching is already better than mine
Good luck for your son Michael!

Ha ... cheeky.

They'll build back quickly I'm sure

Thanks! He's in good hands, but I REALLY don't want him to go back into the hospital

[LoveMyInk]

glad to see you are back at it!

sorry to hear about little man needing more surgery but he is a trooper.

[moshvr]

December 7, 2016 - Shoulders (seriously ... an actual workout, that I'm logging ...)

Pretty pathetic, but it was a workout none the less. I've been coming back with cardio sessions and random exercises I can get in at hotel gyms.. the amount of travel I've had lately has been crazy to wrap up the year with some good sales (working in an oil and gas dominated market has been rough for the last year and a half lol)

DB Shoulder Press
4 x 15 @ 30lbs
rest pause on last set for 15 seconds, managed another 4 reps

Seated Side Laterals
3 x 12 @ 15lbs
RP for 15 seconds, got another 3 reps on last set

Cable Front Raise - Single Arm
3 x 12 @ 10lbs
RP for 15 seconds, 3 more reps per arm

Rear Delt Flyes (pec dec machine)
3 x 15 @ 85lb
RP for 15 seconds, 4 more reps with really slow negatives

Notes:

Brutally weak. Like it's ridiculous. However every time I've tried to come back I've let that discourage me and I've given up again ... so I'm not letting that happen this time. Focusing on MMC, and proper form on everything to make sure I'm making the most of my baby weights.

Coles notes ... don't take the better part of 2 years off from lifting ... fack ..

[JohnMariettePT]

W
-our son was born in July 2015 and had a whole boat load of complications, we've lived in a hospital most of this year

Not sure if this is the right place to say this, but even not knowing you personally glad he is better. If you ever have some time i would listen to Mark Bell's Powercast titled "Strong for Ava" with Jason Khalipa. It may be something of interest for you (and anyone for that matter).

[moshvr]

Not sure if this is the right place to say this, but even not knowing you personally glad he is better. If you ever have some time i would listen to Mark Bell's Powercast titled "Strong for Ava" with Jason Khalipa. It may be something of interest for you (and anyone for that matter).

Thanks man, I appreciate it. I'll check it out!

[fittofattofit]

Notes:

Brutally weak. Like it's ridiculous. However every time I've tried to come back I've let that discourage me and I've given up again ... so I'm not letting that happen this time. Focusing on MMC, and proper form on everything to make sure I'm making the most of my baby weights.

Coles notes ... don't take the better part of 2 years off from lifting ... fack ..

It's great to see you back posting a workout Michael! Even after a few weeks off I feel that I've lost strength, but the good thing for you is that you'd built up to a really strong base before with big lifts and that old muscle memory is magic ..... 3 months with squats and deads and you'll be back where you were
I know it's hard to get decent training in in hotel gyms but you could always join a 24/7 gym chain so that you can always get a good workout in .... when you're on the road and away from fam it's a good way to kill time. Now don't forget to keep posting!

[moshvr]

It's great to see you back posting a workout Michael! Even after a few weeks off I feel that I've lost strength, but the good thing for you is that you'd built up to a really strong base before with big lifts and that old muscle memory is magic ..... 3 months with squats and deads and you'll be back where you were
I know it's hard to get decent training in in hotel gyms but you could always join a 24/7 gym chain so that you can always get a good workout in .... when you're on the road and away from fam it's a good way to kill time. Now don't forget to keep posting!

Oh that's the thing ... I have a membership at a gym across Canada ... I hadn't been using it. Too easy to sit at the bar after a long day of travel and work and didn't get out to train. Making changes

Yea, that's the hope is that it will come back quick. I'm heading back to Ontario in a couple weeks and I'll be training with my old friends to get the spark going.

And don't worry, I've logged on 3 days in a row now haha

[moshvr]

"Training" update .. the hotel gym I was at this week sucked. Only a treadmill and a bike. The hours I worked didn't let me get to a real gym, so I just did a lot of running and biking.. lame.

Back to the weights this week!

[fittofattofit]

"Training" update .. the hotel gym I was at this week sucked. Only a treadmill and a bike. The hours I worked didn't let me get to a real gym, so I just did a lot of running and biking.. lame.

Back to the weights this week!

I'm going to hold you to account

[moshvr]

Please do! I'm back here mainly for the accountability

[moshvr]

December 17, 2016 - Chest/Abs

Finally home, so I was able to get to the gym and get in a weight session. My wife made it back to the gym yesterday for one of her first sessions back since having our kid so that was pretty cool I knew I had to step up

Pec Flyes
Did these for warmups
3 x 20 @ 70lbs

Incline DB Press
1 x 10 @ 35
1 x 10 @ 45
1 x 8 @ 55
1 x 6 @ 65
1 x 3 @ 75 dropset 1 x 4 @ 40lb (super slow negative reps)
these felt great .. I'm pretty happy with managing to throw the 75s up for a few considering I haven't touched them in a VERY long time

Decline HS Press
2 x 10 @ 45lb/side
1 x 8 @ 70lb/side dropset 1 x 6 @ 45lb/side
I usually do these single arm, but I did them both at the same time last night .. focused on squeezing pecs, and they were burning for sure

High Cable Flyes
2 x 15 @ 30lb

Low Cable Flyes
3 x 10 @ 15lb
lol ... so much ouch at this point

Hanging Leg Raise
3 x 10


Notes:

Probably the most I've pushed myself at the gym in a long while. Felt great, but the DOMS are real today. Putting my kid to bed and he's slapping on my chest and crawling all over me ... ffffffffuuuuuuuu lol

I may go snowboarding tomorrow, but if not I'll get to the gym and do some back .. deads will be on the block.

Hope everyone had a great weekend! Calgary has been in a cold snap for the last few weeks (feeling like -30C or -22F lol) and it seemed to have finally broke today .. still cold, but I didn't think I was going to die when I went outside, and my truck wasn't cranky starting. That's a big perk!

[fittofattofit]

Notes:

Probably the most I've pushed myself at the gym in a long while. Felt great, but the DOMS are real today. Putting my kid to bed and he's slapping on my chest and crawling all over me ... ffffffffuuuuuuuu lol

I may go snowboarding tomorrow, but if not I'll get to the gym and do some back .. deads will be on the block.

Hope everyone had a great weekend! Calgary has been in a cold snap for the last few weeks (feeling like -30C or -22F lol) and it seemed to have finally broke today .. still cold, but I didn't think I was going to die when I went outside, and my truck wasn't cranky starting. That's a big perk!

You've done a great job of retaining your strength Michael .... awesome to be able to incline press the 75lb DBs at any stage, let alone after not picking them up for so long
Great as well that your wife has got back into the gym!
Sick weather at -30ºC .... I've never been anywhere that cold. Good luck with the boarding and hopefully you'll rediscover your old strength on the deads as well

[moshvr]

You've done a great job of retaining your strength Michael .... awesome to be able to incline press the 75lb DBs at any stage, let alone after not picking them up for so long
Great as well that your wife has got back into the gym!
Sick weather at -30ºC .... I've never been anywhere that cold. Good luck with the boarding and hopefully you'll rediscover your old strength on the deads as well

Cheers man

Snowboarding wasn't going to pan out today. Realizing that we're heading to Ontario for a couple weeks "holiday" so I should probably do some work before I go lol

Deadlifts and a back session it is!

[MatTheCur]

Ta..bar...nakkkkkkkkkkkkkkkkkk

[moshvr]

December 19, 2016 - Back/Abs

Managed to make it to the gym late last night and got some stuff done .. no deads though my gym is small-ish and it was packed last night with everyone squatting and deadlifting. So I'll get to them next workout

Medium Grip Lat Pull
2 x 20 @ 70lb - warmups, stretching, etc

1 x 10 @ 100lb
1 x 10 @ 120lb
1 x 8 @ 140lb
1 x 6 @ 160lb dropset 1 x 4 @ 120lb - super slow negatives, and 3 second hold on each rep

Iso Lateral Row (HS Machine)
2 x 10 @ 45lb/side - each arm seperately, really stretching out lats, and focusing on a good squeeze
1 x 8 @ 90lb/side dropset 1 x 6 @ 45lb/side (both arms pulling at the same time, still focusing on a good stretch and squeeze)

HS High Row
2 x 10 @ 45lb/side
1 x 6 @ 90lb/side
All of these done with one arm at a time

Abs
Leg raises, planks, etc ..


Notes:

Strength still isn't where I want it to be, but I'm really seeing a big change in my energy and WANT to go train. Can't say I've really had that all year, so I'll take it. I've also completely cut out alcohol for the last two weeks and I think that's a big help for me.

Going to try and get in today for one more session, then tomorrow we're flying out for holidays. Really looking forward to lifting with some of my old friends from back home, AND being able to leave our son with his grandparents and get to the gym with my wife for a workout ... which we haven't done in over a year and a half!

Have a good day everyone!

Ta..bar...nakkkkkkkkkkkkkkkkkk

[moshvr]

December 22, 2016 - Arms

First workout back in Ontario. So nice to be back in my old gym and see some of my old friends ... got me super motivated to lift.

Cardio
10 minutes incline treadmill walk @ 3.0mph and 10% incline to warm up

Seated DB Curls
3 x 10/arm @ 25lb
1 x 8/arm @ 25lb

CG Bench Press
2 x 15 @ 45lb - warmup
2 x 10 @ 95lb
1 x 8 @ 115lb
1 x 8 @ 135lb - little bit sketchy on the last two reps ... super slow and thought I'd have to do the roll of shame with the bar lol

EZ Bar Curl superset CG Pushups
3 x 12 @ 50lbs ---> 3 x 10 @ BW
The pushups were done on the EZ bar .. good pump

Tricep Pushdowns (V Bar) superset Laying Cable Curls (V Bar)
2 x 10 @ 80lbs ---> 2 x 10 @ 80lbs
1 x 13 @ 80lbs ---> 1 x 12 @ 80lbs
I did a rest pause for 15 seconds on each exercise in the last set. Managed 3 more on pushdowns, and 2 more on curls

Cardio
10 minutes incline treadmill walk @ 3.5mph and 15% incline


Notes:
Good session overall. Getting more and more motivation back lately. Tomorrow I'm going with a buddy and my wife to get a good leg session in .. I'm slightly scared

[moshvr]

December 24, 2016 - Legs

Had a pretty stellar leg session the other day ... the DOMS are real.

Squats
1 x 10 @ 45lb
1 x 10 @ 95lb warmups
3 x 8 @ 135lb
1 x 6 @ 135lb
90 second rest between all sets

RDL
2 x 8 @ 135lb
1 x 6 @ 225lb
60 second rests ... grip started to fade on the 225lb set.. been a long time since I've had that much weight in my hands lol

Stepback Lunges
2 x 10/leg @ 45lb (barbell)
1 x 4/leg @ 95lb dropset 1 x 6/leg @ 45lb
60 second rests

Calve Press (machine)
3 x 15 @ 105lbs
60 second rests


Notes:

Overall pretty damn happy with that session ... successful destruction and my legs are hurting something fierce.

Only other note was I did a random shoulder workout on the 23rd and managed to press 60lb dumbells for 4 reps on my 5th set without a spotter. I haven't done that (or even tried) in probably a good year. I'm happy with that weight.

I'm really noticing the muscle memory starting to kick back in.

Tonight is chest/shoulders/triceps once we get the little man to sleep ... advantages of being with family for the holidays, we have someone to watch him when we want to go do something!

Hope everyone had a good Christmas!

[fittofattofit]

Strength still isn't where I want it to be, but I'm really seeing a big change in my energy and WANT to go train. Can't say I've really had that all year, so I'll take it. I've also completely cut out alcohol for the last two weeks and I think that's a big help for me.

Going to try and get in today for one more session, then tomorrow we're flying out for holidays. Really looking forward to lifting with some of my old friends from back home, AND being able to leave our son with his grandparents and get to the gym with my wife for a workout ... which we haven't done in over a year and a half!

It's great that you're feeling the motivation to train now Michael, and so hard to imagine that it's a year and a half since you trained together with your wife! That squat workout with the short rest breaks would have really got the quads pumping and those were some nice heavy RDLs to smash the hams and glutes .... I'm glad you got to enjoy the Christmas Day DOMS

[moshvr]

December 26, 2016 - Chest/Shoulders/Triceps

Had a wicked session here .. great pump, short rests, decent weight moved. Strength is coming back!

Incline DB Press
1 x 20 @ 35lb
1 x 10 @ 45lb
warmup sets
1 x 8 @ 60lb
3 x 6 @ 70lb
1 x 4 @ 70lb
2 minute rest between sets.. quite happy with the 70lb sets

Flat DB Flyes
3 x 8 @ 35lb
1 minute rest

Close Grip Pushups - AMRAP
1 x 13
lol ... sad ... we'll work on these

Seated DB Shoulder Press
3 x 6 @ 45lb
1 x 3 @ 45lb dropset 1 x 4 @ 25lb
1 minute rests, the dropset was very slow negatives

Front Raise/Side Raise/Bent Over Rear Delt Flyes
3 x 7 @ 10lb front, 3 x 7 @ 10lb side, 3 x 7 @ 10lb rear
Did these as a giant set, with 90 second rests between each set of 21

Tricep Press down (v bar)
3 x 8 @ 100lb
1 minute rests

Tricep Kick back (cable)
3 x 8/arm @ 15lbs


Notes:

All in all a great session ... nice and fast with the short rests between sets.

HIIT and back/biceps is today

It's great that you're feeling the motivation to train now Michael, and so hard to imagine that it's a year and a half since you trained together with your wife! That squat workout with the short rest breaks would have really got the quads pumping and those were some nice heavy RDLs to smash the hams and glutes .... I'm glad you got to enjoy the Christmas Day DOMS

Motivation is at a high for sure ... feels good!

The DOMS are still hanging around lol Pretty funny