Back at this ****.... LFG

[Chut26]

Been what seems like forever since the last time I worked out. I'll be 43 in May, and the last time I steadily worked out I was doing 300+ squats and DL, and 225 bench press which was close to 10 years ago. I dabbled in in a few times since then but life always got in the way (weak excuse I know). Anyways my wife and I recently had two boys (3 & 1 now), and I struggle to even carry them. My 3 year old is autistic, so he needs a little extra assistance, and frankly it makes me feel like a POS when I am exhausted because of how out of shape I am.

Since I stopped working out I went from 170 > 220lbs at my worst. Right now I am floating around 190lbs but with all of my fat in my gut.

I dropped some decent money on a home gym, and today I began my journey. I have a squat rack, bench, assortment of bands, and about 300lbs in plates to get me started.

Program is Fierce 5, and today is A day.

Squat - 115lbs
Bench - 90lbs
Pendlay - 90lbs
Face pulls - Bands
Calf Raise/Bicep Curl - 145lbs & 12.5lbs each arm

All these lifts were really easy at these weights, but I'm trying to ease myself back into it. I haven't felt this good in YEARS. I am already looking forward to B day!

[Chut26]

Week 1 is in the books.

B day:

Front Squat - 95lbs
OH Press - 65lbs (very easy will add 10-15lbs next B day)
Romanian DL - 95lbs
Lat Pulldowns - 50lbs
Abs - 15 exercise ball crunches (will hold some weight next time this was very easy)

I had to do A & B in consecutive days due to work obligations, and boy was I feeling it until today. DOMS is real! Today was A day again, and I felt great throughout all of my sets.

Squat - 145lbs
Bench - 115lbs
Pendlay - 115lbs (couldn't get all 8 reps on the last set)
Face pulls - bands (will be going from medium to large band next week)
Calf Raise - 155lbs
Tricep extensions - 25lbs (this was way too easy. Will probably double this next A day)

[Chut26]

B Day:

Front Squat - 110lbs still plenty of room
OH Press - 80lbs last set was tough, but got all 5 reps
Romanian DL - 110lbs still plenty of room
Lat Pulldowns - 70lbs a little bit more room
Abs - 15x with 25lb plate
Bicep Curls - 30lbs a little bit more room

[Chut26]

A day

Squat - 150lbs
Bench - 120lbs
Pendlay - 90lbs (dropped down because I wasnt satisfied with my form)
Face pulls - bands - Large size
Calf Raise - 180lbs
Tricep extensions - 30lbs

[Chut26]

B Day:

Front Squat - 130lbs can still add weight
OH Press - 80lbs will move up next B day
Romanian DL - 130lbs still more room
Lat Pulldowns - 80lbs but last rep was tough! Will shoot for 85lbs next week
Abs - 15x with 25lb plate
Bicep Curls - 35lbs causing a lot of elbow discomfort, but fighting through it. Dealing with a forearm extensor strain

[Chut26]

A day

Squat - 160lbs still plenty of room to go
Bench - 130lbs will stay at this spot next A day
Pendlay - 100lbs will stay at this spot next A day
Face pulls - bands - Large size
Calf Raise - 200lbs starting to max out my grip strength
Tricep extensions - 35lbs can shoot for another 5lbs next A day

[Chut26]

B Day:

Front Squat - 140lbs can add another 10lbs
OH Press - 90lbs will do this next B day
Romanian DL - 140lbs still more room
Lat Pulldowns - 85lbs will do this next B day
Abs - 15x with 25lb plate
Bicep Curls - 40lbs switched to an EZ barbell and helped immensely with my elbow pain versus using cables before. Can add 10lbs next B day.

[Chut26]

Ended up pulling a muscle in my back lifting up my son awkwardly a week ago. Took some time to let it heal, and now back at it! Just going to repeat my last A & B day then work on progression after 1 session of each.

B Day:

Front Squat - 140lbs can add another 10lbs
OH Press - 90lbs will do this next B day
Romanian DL - 150lbs can add another 10lbs
Lat Pulldowns - 85lbs will do this next B day
Abs - 15x with 25lb plate
Bicep Curls - 50lbs will stay here for another few B days

[Chut26]

A day

Squat - 180lbs feels good... probably another 10lbs next week
Bench - 130lbs still not ready to move up
Pendlay - 100lbs still not ready to move up
Face pulls - bands - Large size >> next band next week
Calf Raise - 200lbs Gonna move reps up to 20 next week since I am maxing my grip strength
Tricep extensions - 40lbs will stay at this spot for a bit. Thinking of switching this to skull crushers.

[Chut26]

B Day:

Front Squat - 150lbs will keep at this weight next B day
OH Press - 90lbs can add 5-10lbs next B day
Romanian DL - 160lbs can add another 10lbs
Lat Pulldowns - 85lbs will add 5lbs next B day
Abs - 20x with 25lb plate
Bicep Curls - 50lbs will stay here for next B day

[Chut26]

A day

Squat - 190lbs feels good... probably another 10lbs next week
Bench - 130lbs still not ready to move up
Pendlay - 100lbs can go up 5-10 lbs
Face pulls - bands - Large size >> next band next week
Calf Raise - 200lbs Gonna move reps up to 20 next week since I am maxing my grip strength
Tricep extensions - 40lbs will stay at this spot for a bit. Thinking of switching this to skull crushers.