Hercule: The Return

[Hercule]

Hey everyone. After not being on a solid workout schedule in over a year, I decided it's finally time to get back to it. I got caught up with school, life, etc. and stopped working out altogether a few summers ago. Now, however, I have more time and really look forward to getting back into it.
I'm 18 now and a sophomore in college, majoring in Biology to become a physical therapist. I started working out in 7th grade, all the way up to the summer before my senior year in high school.
I'm going to renew my gym membership today and go shopping tonight for the appropriate foods and whatnot. I plan on getting started ASAP and getting back to the way it used to be. I have a few old journals floating around and my diet/workout routine will be very similar to what's in those. Wish me luck and I'll be back tomorrow to post my first workout(which will be legs, w00t).

-Ryan

[KevinStarke]

Welcome back man looking forward to seeing you get your strength back up to par.

[Coke]

Just hearing about your plans to get back on track is great...take it up in a big way man!!

[1mmort4l]

Good luck hercule! Once you get back on track, its easy from there mate.
Looking forward to seeing your progress.

There are so many <180lb guys that can bench over 300, its crazy..

[Hercule]

Alright, sorry, I already made a liar out of myself:) The gym was closed on my planned leg day, some stuff came up Wednesday that prevented me from working out, but I've finally got my act together and worked out today. My schedule is
Monday- Legs/Ab
Wednesday- Chest/Biceps
Friday-Shoulders/Abs
Saturday- Back/Tris

Like I said, I havn't worked out in over a year, so this is going to be a bit embarassing for me to post for the next few weeks til I get some semblence of my old strength back. Oh, well, here's today. Enjoy!

Training

Shoulders

OH DB Presses-
55'sX8
65'sX6
70'sX5

Not bad, not bad. Nice full ROM. Very hard to get going, but I'm pleased.

Side Laterals-
30'sX8 (3)

Not much to say. Felt nice.

Face Pulls-
110X12 (3)

Woooo, burn.

Abs

Roman chair situps-
BWX12
BW+4kg. Med ballX12
BW+7kg Med BallX10

These absolutely rape my abs. Felt awesome ;)

Straight leg raises-
BWX20 (3)


Diet

Meal 1-
1 Cup Oatmeal
1/2C Blueberries
2 scoops whey

Meal 2-
1 Chicken Breast
1/2 Cup Brown Rice

Meal 3(PWO)-
1 Bagel
2 TBSP Honey
2 Scoops Whey

Meal 4-
1 tin tuna
10 WW triscuits

Meal 5-
2 Scoops Whey

Usually like to work in 6 meals, but my day started late.

Other

I'm pleased with my first workout. I'm looking forward to back/tris tomorrow. I'm overall very excited about getting back into working out and really look forward to the progress. My only real goal is to transform my body as much as possible before summer. I'm sitting at about 175lbs. w/ ~15% BF. 180@10% is what I'm shooting for by May/June. Later all.

[Hercule]

Training

Back

Wide Grip Pulldowns-
100X12
130X8
150X7

Man, I have a hard time with these. I'm going to lower the weight a bit and work my way back up.

BO UH Rows-
135X8
165X8
185X7

Not bad at alll.

V-Grip Cable Rows-
110X8
140X8
170X6

These got a little heavier than I planned, but still nice reps.

One Arm DB Rows-
85'sX12 (3)

Triceps

Skullcrushers-
75X12
90X8
100X8

Good sets. My triceps were tore up after that last set.

Rope Pressdowns-
100X8
120X8
140X8

My pecs were cramping like crazy on these :S

Diet

Meal 1-
1 Cup Oats
1/2 Cup Blueberries
2 Scoops Whey

Meal 2-
1 Chicken Breast
1/2 Cup Rice

Meal 3(PWO)-
2 Scoops Whey
1 WW Bagel
2 TBSP Honey

Meal 4-
Marinated Chicken Breast
Broccoli
Rice

Meal 5-
2 Scoops Whey
1/4 Cup Peanuts

Other

This was yesterday's workout, but I just now got around to posting it. I had a very full day yesterday. I took my girlfriend out and gave her her present, which happened to be a ring :S. She loved it, which made me feel better, haha. I'm not all that excited about Christmas this year for some reason, but I'm sure it'll be a good time. I'll have to move legs to Tuesday since the gym will be closed tomorrow. Later.

[Coke]

Starting off with it in here real nice bro, better stay on it, lol.

[Hercule]

Cocoa- Thanks mane:) Just doin my thing and takin it one day at a time.

Training

Legs(no laughing plz)

Squats-
135X8
185X8
225X7

Youch:S This will be embarassing for a while. I'm doing my squats nice and deep though so I don't get into bad habits.

Leg Presses-
4pX12
6pX10
8pX10

Not bad. Legs were pumped after this:P

SLDL's-
135X8
185X8
225X6

Not bad. I'm going to be really sore tomorrow.

Calf Raises-
4pX25
6pX16 (2)

Buurn.

Abs

Incline Situps-
BWX12
BW+25X10 (2)

DB Sidebends-
60X12 (3)

Diet

Meal 1-
1C Oats
1/2C Blueberries
2 Scoops Whey

Meal 2-
1 Chicken Breast
1/2C Rice

Meal 3(PWO)-
2 Scoops Whey
1 WW Bagel w/ Honey

Meal 4-
8 oz. Tilapia
1 Baked Potato

Meal 5-
2 Scoops Whey
1/4C peanuts

Other

Not a bad workout. The numbers are pretty embarassing, but it sure hurt:) Tomorrow will be chest/biceps. After a long day of work tomorrow, I'll be interested to see how my workout is affected. Later.

[Hercule]

Training

Chest

Flat DB Presses-
60'sX8
75'sX6
90'sX6

Not bad at all. I didn't know if I'd be able to do this much, but was very pleased.

Dips-
BWX8
BW+25X6
BW+45X5

Not as good as it used to be, but not too embarassing either.

Incline DB Flyes-
30'sX8
40'sX8
50'sX8

Cable Crossovers-
50'sX10 (3)

These burned pretty bad.

Biceps

EZ Bar Curls-
75X8
90X6 (2)

These were pretty heavy.

Cross body Hammers-
40'sX8
50'sX8
60'sX6

These were heavy too, but felt really good.

Cable Curls-
50X10 (2)

Diet

Meal 1-
1 Cup Oatmeal
1/2 Cup Blueberries
2 Scoops Whey

Meal 2-
8oz. Tilapia
1/2 cup rice

Meal 3-
1 Chicken Breast
1/2 Cup Rice

Meal 4(PWO)-
2 Scoops Whey
1 WW Bagel w/ Honey

Meal 5-
2 Scoops whey
1/4 cup cashews

Other

I'm pretty pleased with this workout. I wasn't expecting to move the kind of weight I did, so it was a nice surprise. Now that I've got benchmarks sets for all my moves, we will hopefully start seeing more red in this journal(PR's). I'll be back Friday for Shoulders and Abs. Later.

[Coke]

No doubt you'll be making plenty of pr's along the way...good chest session, leg work not bad either - ;)

[Hercule]

Training

Back

Pulldowns-
100X12
120X8
150X8

Much better this week, felt a lot stronger.

Ghetto TBar Rows-
2PX10
3PX8
4PX8

These are my all time favorite back exercise. I feel these in my back like none other.

UH Cable Rows-
100X10
130X10
160X8

Good stuff. I like doing these with an Underhand grip and straight bar rather than the v-grip attachment.

One Hand DB Rows-
90'sX10 (3)

Triceps

Skullcrushers-
75X12
85X8
100X7

V-Bar Pressdowns-
100X12
130X12
160X10

Goood stuff.

[WBBIRL]

Strong stuff in here, nice numbers.

[Coke]

Them ghetto rows are one of the better back movements around, own with'em bro...great session.

[Big o Boy]

Hells yea, man! Way to get back at it! I just started back here just a few months ago, also, when I first got to Iraq. I started a new journal up, too. I remember we had some pretty good competition between us before. :p You have dropped a few lbs. since then also. Nice!

Well, looking forward to seeing your progress and reading your journal again. Good luck buddy!

OH... and good like with biology... ICK! (my worst subject in college)