The log of a guy trying to be a Hero

[Be_A_Hero]

Ok I’ve never done a log before in my life but here I go. I train M-F with two of my buddies who are completely new to lifting, like they have never lifted weights before in their lives. They knew my skill with working out so they sought after my help, for me it’s a win/win as I wanted to get my body back anyway. I’m a new father in an extremely toxic relationship so it took a toll on my body. The stresses of arguing daily led to drinking daily. I may have touched a weight once or twice during this last 2 year period (my daughter is one now plus 9 months of my gf’s pregnancy). I looked in the mirror in passing and said omg what happened to the person I used to be. Before this relationship I had six pack abs and a chiseled frame. It’s like the moment we met(2 years ago) my body and more importantly my mind went spiraling downward.

So im here now. Taking my mental and physical health more serious that ever. Realizing I am in a fight for my life. I work security by trade and have even had much less confidence in my job since my recent decline. But thanks to some good friends I am back on the right track. My beginner buddy asked if we could follow a beginner type workout plan which I will be posting next along with my diet.
Support is so important and I hope I can contribute to this community as well as receive information on where I could improve.

 

[Be_A_Hero]

 

[Be_A_Hero]

 

[Be_A_Hero]

I am 34 5’9 210 pounds
I forgot to add we just finished up week 3
I haven’t been lifting to heavy in the exercises but I’m about to start lifting on the heavier side. For example curls I’ve been staying in the 60-90 range, bench 135-170 range etc.

 

[Be_A_Hero]

Diet
My diet is pretty straight forward
5am workout on an empty stomach
Post workout breakfast is a smoothie of
Steel cut oats, raw egg, peanut butter, whey protein and almond milk.

brunch- usually grilled or baked chicken and jasmine or brown rice with kale

lunch-probably the same or switch the chicken for fish or crabs or switch kale with broccoli or string

dinner- most likely the same as lunch

snacks- skinny pop, almonds, or trail mix or waffles with peanut butter

Before bed of hungry a meal replacement shake

I try to keep it simple, there’s times where it varies but this is what I’m eating now 85% of the time.
My gf got a pizza and guilt shamed me into trying a slice a made it half way through and got sick. I was shitting my brains out, I stopped eating cheese and ice cream so I haven’t had dairy in a month. It’s amazing how eating clean Whole Foods can change your body for the better.

 

[Send0]

Good job looking at yourself, deciding you want to change, and actually taking the steps towards that change. You have no idea how many people fail because they can't even tackle this first prerequisite.

I wouldn't have done my split that way, but I think the exercises in your program are solid

 

[Be_A_Hero]

Good job looking at yourself, deciding you want to change, and actually taking the steps towards that change. You have no idea how many people fail because they can't even tackle this first prerequisite.

I wouldn't have done my split that way, but I think the exercises in your program are solid

Most appreciated. A mans gotta do what a mans gotta do

 

[Be_A_Hero]

Also the only supplement I take is Tribulus besides whey protein

 

[Be_A_Hero]

This was the summer of 2019 this is what I looked like regularly with only lifting once in a blue. I was about 215 in this pic. Also been natty my whole life. The hardest thing I’ve taken is creatine and I don’t really like it.

 

[dk8594]

Good for you. Lifting is just as much about your mental health as it your physical health. Don’t let BS get in the way again.

consistency > everything else.

 

[CJ]

Back on the wagon, and you brought some people with you. I like it.

 

[JakeRuss91]

Bro i feel for you. I was matured for 4 years and abused the whole time, that's for a later discussion. Glad to see you taking the right steps forward. I wish you luck

 

[JakeRuss91]

Married not mature....fk autocorrect

 

[Be_A_Hero]

Bro i feel for you. I was matured for 4 years and abused the whole time, that's for a later discussion. Glad to see you taking the right steps forward. I wish you luck

Thanks bro. No one ever talks about us getting abused by the women we live with. I’m grateful for it. It has only strengthened my resolve

 

[ATLRigger]

Diet
My diet is pretty straight forward
5am workout on an empty stomach
Post workout breakfast is a smoothie of
Steel cut oats, raw egg, peanut butter, whey protein and almond milk.

brunch- usually grilled or baked chicken and jasmine or brown rice with kale

lunch-probably the same or switch the chicken for fish or crabs or switch kale with broccoli or string

dinner- most likely the same as lunch

snacks- skinny pop, almonds, or trail mix or waffles with peanut butter

Before bed of hungry a meal replacement shake

I try to keep it simple, there’s times where it varies but this is what I’m eating now 85% of the time.
My gf got a pizza and guilt shamed me into trying a slice a made it half way through and got sick. I was shitting my brains out, I stopped eating cheese and ice cream so I haven’t had dairy in a month. It’s amazing how eating clean Whole Foods can change your body for the better.

Very clean

 

[Be_A_Hero]

Did chest press on my universal home gym this morning even though it was my off day. No real goal except to strengthen my mind to muscle connection. I really wanted to feel the expansion and contraction and get the feeling of a pump. Did elevators with the weight each set to failure then 3 max sets of push-ups to failure and finished with a little abs

 

[dirtys1x]

This is gonna be good to watch. Diet looks clean too. Nice stuff bro, this’ll be my first followed log from the start here on ug so I’m excited to see you kick ass.

 

[CohibaRobusto]

Good deal man, I hope you keep it going. I'll follow along.

 

[Trendkill]

I love to see the resolve to get better. My only comment is that this is a lot of volume (IMO) for someone that hasn’t lifted in 2 years and for two complete beginners. How is everyone holding up after the third week?

 

[Send0]

I love to see the resolve to get better. My only comment is that this is a lot of volume (IMO) for someone that hasn’t lifted in 2 years and for two complete beginners. How is everyone holding up after the third week?

I think it's fine as long as the weight is reduced. I think people starting out should be lifting light, practicing form, and volume should be medium to high.

My reasoning is that the more often you perform a pattern, your CNS adapts and gets better at the pattern.

However, I stress that I think the high volume is fine provided the weight is low.