Cellar's HOLE

cellaratt

Today was my second day back at the gym after a three year layoff. Lost a little strength but overall was happy with that part. My diet is horrible at the moment but making steps to get it up to par. I almost cried when I step on the scale and realized not only had I lost all the weight I had worked so hard to get but also lost 5lbs. more than when I had started. It was a real I opener. Kept it real easy so not to get to sore, I still have to go to work in the morning and use my body all day to make my living, been there, done that before.

First day a little chest and tri's , Second day a little back and bi's. Will start a accurate post beginning next week. Hopefully can make it in two more days this week, depending on child care situations.

wogihao

Best of luck with the training!

crazycal1

sorry to hear about the weight loss mate-
i`m in the same boat as you...its sooo easy...
whats your routine going to be?

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

cellaratt

I almost ate like a normal human being today, so I'm headed in the right direction. Wish there was a magic pill to increase appetite.

Couldn't get to the gym today, so I did some sissy squats at home and did some ab work. I hate legs, so I need to make some attemp to add them in.

I'm gonna stick to my old routine as it worked well last time. It took me some time to fine tune it to my likeing.


Day 1: Chest, Tri's

Flat bench: I do more of a powerlifting program here, but I need to check back with my partner for the specifics before I post anything

Incline Bench: DB, 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set 8-10 reps.

Modified Skull Crushers: DB, 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set 8-10 reps.

Dips: 1st set 20 reps, 2nd set add weight 12-15 reps, 3rd set add weight 8-10 reps.

Cable Push-Downs: 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set add weight 8-10 reps.



Day 2: Back, Bi's

Wide Grip Seated Cable Rows: 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set add weight 8-10 reps.

One Arm DB ROws: 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set add weight 8-10 reps.

Shrugs: 1st set 20 reps, 2nd set add weight 12-15 reps, 3rd set add weight 8-10 reps.

Standing BB Curl: This one is very onorthodox but I found it to work well

Set 1: Regular grip. 8 to 10 reps, up the weight for next set

Set 2: 2 Fingers in from regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 3: 2 Fingers out from regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 4: Regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 5: 2 Fingers out from regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 6: 4 Fingers out from regular grip. 8 to 10 reps. Next Exercise...

Incline Alternating Dumbell curl

Set 1: 8 to 10 reps. Weight stay's the same for next set

Set 2: 8 to 10 reps. Next Exercise...

Hammer curls or preacher curls

Set 1: 8 to 10 reps. Weight stay's the same for next set

Set 2: 8 to 10 reps. Done


Day 3: Leg, Don't have a routine set in place yet ( I hate Legs )


Day 4: Chest, Tri's

Flat bench: DB, 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set 8-10 reps.

Decline Bench: DB, 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set 8-10 reps.


Dips: 1st set 20 reps, 2nd set add weight 12-15 reps, 3rd set add weight 8-10 reps.

Cable Push-Downs: 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set add weight 8-10 reps.


Day 5: Back, Bi's

T-Bar: 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set add weight 8-10 reps.

Close Grip Seat Cable Rows: 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set add weight 8-10 reps.

Shrugs: 1st set 20 reps, 2nd set add weight 12-15 reps, 3rd set add weight 8-10 reps.

Standing Alternating DB Curls: 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set add weight 8-10 reps.

Concentration Curls: 2 Sets, 1st set till failure, 2nd set till failure

This would be a ideal week, will make adjustments when necessary. Take aprroximately 1 hr.per day

Gazz

Good luck Cellar.Nice looking routine.Wish you well.

cellaratt

This is highly embarrassing for me, but if I'm gonna do this I mine as well do it right. I'm really letting my gaurd down so please take easy on me. When I weighed in on Monday I realized I had lost 35 lbs. in the last 3 yrs. of not lifting and a sh1tty diet so let this be a lesson to all of you that might not think diet is important.

cellaratt

Thanks for the encouragement guy's I won't, I repeat, I won't look like this in three months.

Pikey

Good luck Cellaratt!I suffer like mad with lack of appetite, once bulking, I could eat the house when dieting. I find 3 or 4 days low carbs and I’m ravenous for a day or two.

Nath

I reckon loads of us struggle with appetite, I really struggle with appetite as befor I started training, I ate like a church mouse.

Mate, at least ur back on the right path again, I'm sure you'll soon get to where u wanna be. Good luck mate.

crazycal1

vit B will increase appetite but i havent heard anyone whose tried it orally and it working, so you`d need the injectable variety.
also as a fellow smoker i gotta say it aint helping youre appetite.

on the plus side youre very lean so every pound of muscle you manage to aquire will show!
+if youre diet was that shite you`d have a lil pot belly

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk