"Daddy is that a bad man?"

[Wobbly Lifter]

Out of shape. Weak as a babe. Skinny as a rake. Let's go.

Body weight:155lbs this morning("Partied" all weekend)
Waist: 30 inches

Warm Up
Dynamic stretches, bw squats and bw lunges

Push Press
5x45lbs
5x65 lbs
2x5x75 lbs
3x5x85 lbs
These flew up pretty fast. Form and timing felt good for most reps. Right shoulder felt bit off, but not painful.

Pistols
1xbw
3x2xbw
Difficult for hamstrings and glutes. Hard on right hip flexor. Form decent on left side, mediocre on right. Really want to train these.

Rows
5x45lbs
5x65lbs
4x5x85lbs
Not to hard. Form decent. The last set really flew up.

Bench Press
5x45lbs
5x65lbs
4x5x85lbs
Easy, form decent, kept elbows tucked. Need to stay more aware of shoulder positioning and heel drive.

Stretch

Eat

[loveliberate]

Welcome Back Companer@!

I was wondering where you were - for the last couple of years - not least of which because I am contemplating a trip up your way in a few months. I'd love to have your tips for Edmonton & elsewhere in Alberta!

[JP]

fuck, talk about a blast from the past good to see you buddy.

[Wobbly Lifter]

Weight:158.5lbs

Blast for the past indeed. Perhaps I will regain some former glory.

[Wobbly Lifter]

Weight:159lbs

[thestoatyone]

Strewth, welcome back dude.

[Wobbly Lifter]

Thank for the welcome back. Been trying to get back into things for awhile, but it's hard with a physical job. I'm a letter carrier so I'm walking for around 4 hours most days, maybe 14 to 18km, so it's pretty tiring on it's own. But I feel like this time I'm going to stick with it. Keeping a log so I can ensure I keep increasing my workouts. I started eating more at the beginning of the year and have gained over 10 pounds already. Seems like all/mostly muscle even though I've been slacking on lifting. Going to workout at least twice a week, try for 3, but some weeks I might only have the energy for two. Just working out at home right now(I have a squat cage and over 400 pounds so I'm pretty set), I do sometimes get to a gym with a platform. Might go back to power plus, my old weightlifting club, once I'm not so weak. Part of the focus of my workouts will be to help my posture. I have anterior pelvic tilt and slouch. So I'm going to be focusing more on posterior chain work. Things like rows, deadlifts, good mornings and pistol squats. With respect to the difficulty of these workouts, I'm easing back into. starting at light-ish weights and just adding 5 pounds a week until things get hard. I doubt I'll squat as much as I should, I just can't handle the soreness walking all day. Yeah I'm a wimp.

Weight:157 lbs

Warm Up
Dynamic stretches, bw squats and bw lunges

Reverse Curls
2x5x45lbs
3x5x55lbs

Rows
5x45lbs
5x65lbs
5x5x90lbs
Not hard.

Deadlift
5x135lbs
4x5x145lbs
1x200lbs
Not hard. Just focusing on good form and control. Don't want to repeat the spaghetti back form I had at higher weights before. Also I live in an apartment so I have to but it down gently.

Stretches

[Wobbly Lifter]

I normally workout on Monday but had forced overtime last night so was too tired to workout. Working out tonight instead. Sore and tired so had 800mg of vit i and a cup of coffee. I made it m new years resolution to gain a pound a week. started the year at 145 pounds so I'm on track with that. I'm not any heavier than last week, but I'm feeling less full at the same weight. Need to eat more regardless, as the easy weight gain may be past I'm aiming for the 185-195 range by the end of the year.

Weight: 158 lbs

Warm-up
Dynamic stretches, bw squats and lunges

Push Press
5x45
5x70
5x5x90lbs
Easy. Big jump, timed right, and the weight just flew up

10 bw squats
Pistols
1xbw
3x3xbw
2x2xbw
Easier than last time. Still somewhat hard on right hip flexor.
10 bw squats
Just floats up after those pistols

Chin-ups
5x3xbw
Not bad

Bench
5x45
5x65
5x5x95lbs
Easy, Positions and heel drive better.

[Wobbly Lifter]

I need to get the heavy eating back on track. Still eating enough for muscle to build slowly, but I'm not happy with little gains.
The crack pipe goal is 197lbs by the end of the year so I have a lot of eating(and smoking) to do.

Weight:158lbs

Warm up

Reverse Curl
5x45lbs
5x5x60lbs

Deadlift
3x135lbs
3x165lbs
3x175lbs
3x185lbs
1x205lbs
1x225lbs
Pretty easy overall. More focused on keeping good form and control. Got hard to do with good form at 225lbs(sad I know), but still went up super easy.

Rows
5x45lbs
5x75lbs
5x5x95lbs
Not bad.

EAT.

[Wobbly Lifter]

Didn't end up working out this weekend. I just felt too sore and tired. But I ate and rested quite a bit. Weighted 160lbs this morning which is really nice because I haven't been this heavy since summer 2009 I think.

[Wobbly Lifter]

Weighted 160lbs again this morning; so I've gained 15 pounds in 11 weeks - ahead of schedule on crack pipe weight gain goals. The problem I'm having is keeping up my appetite at this point. I'm going to try to change my staples and have a bit more variety. Might make it easier to eat 3500-400 kcal a day. I haven't really been working out that much. Only since I started this log has it been twice a week. it was more like 5 or 6 times a month. Still looks like I've gained mostly muscle. But to kick-start my hunger again and make sure I keep putting on mostly muscle I'm going to make sure I lift 3 times a week. Even if I only have time or energy to do a single lift(like squats or deadlifts.)

Warm-up

Push Press
5x45lbs
5x75lbs
5x5x95lbs
A lot harder than last week. Might have actually only done 85lbs last week. oh well.

Good Morning
5x45
5x75
5x5x95lbs
Easy, Just going light because they made me super sore last time, and I can't deal with sore hamstrings at work.

Pistols
1xbw(too hard!)
5xbw squats(both legs)
5x3xbw
Harder after Good Mornings(duh) but found my groove on the 4th set and it was my best pistols ever!

Good Long Stretch

This workout sure made me hungry. Time to eat.

[Wobbly Lifter]

Work was brutal today. Four hours of walking though heavy, 6 inch(more or less) deep snow. Promised myelf I'd workout though so her goes. Might Phone this one in a bit.

Warm-up

Rack Pulls(knee height)
3x135lbs
3x185lbs
3x205lbs
1x225lbs
fx235lbs(grip fail)
1x235lbs(mixed)
1x240lbs(mixed)
Could go heavier but I'm not going to in this condition.

Stretch and Done. Better than nothing....(or was it?)

[kallefs]

What kind of work makes you do that, lumberjacker?

[Wobbly Lifter]

I deliver mail. It was snowing super heavy in Edmonton yesterday.

[Wobbly Lifter]

Did this workout on Saturday. Was feeling lazy so just did a few squats. Kept it easy because I haven't done squats in a long time.

Full Squats
5x45lbs
5x95lbs
3x135lbs
2x165lbs
1x185lbs
1x200lbs
They were all 'hard' but not too hard. The last two were a bit of a grinder, but I pushed my hips though and they went up nicely. My old max for full squat was 110kg(242lbs) so pretty happy to be able to over 80% of that without much trouble. Like I said I was feeling lazy so that was it.