Updated, this post was like 2 years old heh.
I am 6'2", currently 103kg. Played football and lacrosse in HS, more lax in college. Got into liftin a bit in college then it became a real hobby in ... 2005.
Goin on my 5th year workin in Korea. From the States. Had knee surgery here like a year and a half ago.
The two times I've really liked how I felt (higher energy than now cuz in such good shape) and also liked how I looked were pretty different.
Once, like 4 years ago, I got down to like 87kg after just biking like 30 to 90 minutes 6 days a week for 3 months. Diet was light, lots of chicken salads. 6pack basically but then my knee gave out. And I prolly couldn't have moved much weight at all.
And in early 2007 I had been consistently doin a 5x5 program with a decent diet. No abs but got strongest in my life and was 92kg. Knee really gave out...
Now, up to 103kg, gained like 8kg since knee surgery ><
Almost as strong as when I was 92kg I guess but obviously my diet sucks.
I have plenty of time to lift and write about it lol, find it a little hard to decent groceries sometimes (ie stuff with nutrition facts on it...). Where's the decent yogurt, any bread that isn't white, cottage cheese, the canned tuna from back home that I can actually digest decently? Hehe.
Any input welcome! On my routine, diet, etc...
All weight is in kg.
Short Term Goals
Bench my bw 10x.
Keep the diet in check.
Defined chest, bigger back.
Get athletic looking and big.
Weight (kg) x Reps
Vertical PushPull / Calves / Abs
(Assisted) Pullups, you know... knees resting on the pad cuz I'm not strong.
(35)x5 for 3 more sets.
12sx12 14sx5 14sx5 14sx5 14sx5
50x8 50x8 50x8
Standing DB Lateral Raises
10x10 10x10 10x10
24x12 27x8 27x8
Calves - Single Leg Raises
Holding DB on side I'm working.
14x10 17x8 17x8
DB Side Bend
17x10 19x8 19x8
Decline Twisting Situps
5 reps a side, 3 sets.
Thanks for reading, sorry I typed too much.