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  1. #1
    Registered User BullHorn's Avatar
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    Hello everyone!

    Growing up, sports and exercise were everything to me, but some time around age 14 I got hooked on the Internet and video games, and over the years lost all interest. That was combined with weak tendons/ligaments that constantly flared up for no obvious reason. Posture went to ****. Attempts at getting back into exercise quickly ended, with endless tendon injuries that sent me into weeks or months of inactivity.

    I've spent the last month just walking. Started with 4km and quickly ramped up to 6-8km walks. I've also introduced C25K now, but I'm going to be doing it at 50% of the prescribed rate, so 1 'week' will take me 2 weeks to progress through.

    I'll post some pictures later and probably form-check videos too.

    Starting stats:
    Age: 30
    Height: 181cm
    Weight: 88kg

    Routine:
    Fierce 5 with Pullups instead of Lat Pulldowns, everything else as-prescribed. I've been doing pullups at random because of access to a pullup bar. Plan to continue pullups until reaching 3x8 and then start adding weight with a belt.
    Starting with an empty bar on each exercise and will add 2.5kg to upperbody and 5kg to lowerbody exercises per week. Plan to slow down the progression by 50% for each exercise after hiting the first failure on it.
    Last edited by BullHorn; 02-14-2020 at 02:49 AM.
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  2. #2
    Registered User BullHorn's Avatar
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    Week 1:

    Sat:
    Squat 3x5 - 20kg
    Bench 3x5 - 20kg
    Pendlay Rows 3x8 - 20kg
    Face Pulls 3x10 - not sure, the numbers on the cable machine are long-gone
    Calf raises 2x15/Tricep DB extension 2x10 Superset - Skip calf raises, 6kg DB for triceps

    Mon:
    Front Squat 3x5 - 20kg
    Overhead Press 3x5 - 20kg
    Romanian Deadlift 3x8 - 20kg
    Pullups 3x5 - BW
    Ab work 2x15/Curls 2x10 Superset - 6kg DB

    Wed:
    Squat 3x5 - 20kg
    Bench 3x5 - 20kg
    Pendlay Rows 3x8 - 20kg
    Face Pulls 3x10
    Calf raises 2x15/Tricep DB extension 2x10 Superset - Skip calf raises, 6kg DB for triceps

    Off-days:
    Walked 5-8km (125bpm) or did 30min elliptical (140bpm), depending on how my Achilles felt.
    10-20 minutes of mobility/flexibility work per day.
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  3. #3
    Registered User LifterWest's Avatar
    Join Date: Jan 2018
    Location: San Jose, California, United States
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    Good luck! I'm about 3.5 months ahead of you but you'll catch up in no time! Keep your diet/sleep on point and watch the gainz!
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  4. #4
    Registered User BullHorn's Avatar
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    Week 2:

    Sat:
    Front Squat 3x5 - 25kg
    Overhead Press 3x5 - 22.5kg
    Romanian Deadlift 3x8 - 25kg
    Pullups 3x5
    Ab work 2x15/Curls 2x10 Superset

    Mon:
    Squat 3x5 - 25kg
    Bench 3x5 - 22.5kg
    Pendlay Rows 3x8 - 22.5kg
    Face Pulls 3x10
    Ab work 2x15/Curls 2x10 Superset // Calf raises 2x15/Tricep DB extension 2x10 Superset

    Wed:
    Front Squat 3x5 - 25kg
    Overhead Press 3x5 - 22.5kg
    Romanian Deadlift 3x8 - 25kg
    Pullups 3x6
    Ab work 2x15/Curls 2x10 Superset // Calf raises 2x15/Tricep DB extension 2x10 Superset

    Off-days:
    Walked 4-6km, swam 250m once. Achilles feeling somewhat better.
    10-15 minutes of mobility/flexibility work per day.

    How **** feels:
    I can already feel the squats and front squats, it's a mix of many weaknesses and terrible posture... But let's keep going, we got 30kg next week.
    My workout log: https://forum.bodybuilding.com/showthread.php?t=178036021
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