Hey guys. I've been browsing the board for a few weeks now and decided to try to make a comeback log. I've been training on and off for about ten years, but last year I just completely let myself go. I stopped lifting weights at a "chubby" 220lbs around January 2013. I was benching 335 for a 1RM, squatting 345 on a box and deadlifting around 350. I know my bench was much stronger in relation to my squat and deadlift, but that's one of the things I plan on changing this year around.
It seems like every time I try to lift weights and get back in the obsession mindset of achieving my goals, I just end up losing focus. It seems that I stayed the most focused when I was running a training log on forums and I think that talking about weightlifting so much online really help me stay in the mindset of "this is what I'm going to do, I don't care I'm going to make time for it". I know who I want to be and I'm not gonna let a busy schedule stop me from getting there.
I work from 6:00am-6:00pm four days and then I'm off for three days, but on my off days, I spend a lot of time with my wife and our 19 month old son and we have been remodeling a house that we bought. The inside is livable now, but the outside still needs quite a bit of work and we have the materials, just hard for me to do things like that by myself without any help. I figure I can take an hour out of those days to lift weights, but I don't think I'll be able to make time for it on my work days.
I have gotten in, by far, the worse physical shape I could ever imagine being in. I'm 24 years old, 5'8" and now weigh 245lbs. I couldn't run right now to save my life, have a lot of built up fluid causing high blood pressure and a severe case of obstructive sleep apnea. I know the sleep apnea is caused by the excessive weight gain, so instead of going to a specialist and having them put me on a CPAP I'm just going to try to lose the weight and take better care of myself.
It all started I guess two years ago when I started working in corrections/security and began working 12 hour shifts in a prison as a correctional officer sitting around doing nothing, then I got moved to 12 hours of night security, where I just watched surveillance and signed people in and out all night/day, which made it even worse. I then developed the "security look"....Paul Blart or whatever the fat face, double chins, huge gut, etc. I'm ashamed considering the shape I was in 3-4 years ago.
My goals this year is to drop between 195-200lbs for my body weight. I want to increase my conditioning by incorporating sprinting and cardio whenever I'm ready for high intensity cardio. For the next few weeks, I think weightlifting alone will give me some "cardio" and I'm just going to focus on weightlifting before I start adding in running/sprinting. I would really like to develop strength gains while cutting the weight as well.
I'm not going to set major short term goals other than to just get serious with it again. I've never really taken lower body serious (admittedly) before but that's one of the huge things I want to change. I've set some goals for myself for the end of the year and hopefully I'll achieve them. I've got about 11 1/2 months left, which should be plenty of time.
Squat: 425lbs (box)
I'll be on an upper/lower split on my four off days, then I'll rest three days and return to the upper/lower split. I'll start incorporating cardio after six-seven weeks of focused training. I really could use some motivation so if some of you guys could keep in touch with me on here, I'd gladly appreciate it.