Midosa

Right then, and hello, I've been lurking on here for a while now, and I've been totally inspired by some of the progress some members have achieved on here......it's been very motivating for me.....and so now I
wanna piece.......


I'm kinda flying blind, but hope that all you lot can give me help and advice, because it's needed big time

I know what I want to achieve and it's a long way away, but I want to get into the condition of my life, for once in my life.... and I'd like to compete.... I don't even know if it's even realistic, I don't know whether there's even a class for me, (i'm 39), but it's a real ambiton and goal and I'm really gonna have a go at it - because if I don't do it now I never will, and we can't have that...so that's why I'm starting this, to make myself accountable, and to keep me on the old straight and narrow.


So I've been training properly for about a year, i used to train years ago, but more off than on, but I did the usual, beer and birds, married, kids x2, house, mad busy job, the car, the lot !!!! And life is good.

Here's roughly where abouts I am at the mo with stats, diet and routine

Stats are

Age 39
Weight 13st 11lbs
Height 5 ' 7


Diet and bits:

6am - Whey with glutamine peptide/l carnitine/beta alanine/alcar

Cardio - 20 mins x trainer etc

8am - 110g oats/ 60g protein/ 4 whole eggs/ 2 whites - all necked

then omaga 3 fish tabs x3/ cranberry extract x2/ saw palmetto x2/ milk thistle x3/ garlic cap x1

10.30 - Chicken & pasta

1.30 - 200g chicken/ brown rice/salad

4.00 - 80g oats/ 60g whey

6.30 - 4 scoops of n Large / or as above

8.30 Train

9.30 - 50g WMS/50g whey

10.30 ish - chicken/brown rice or 80g oats/ 60g whey


Training goes summink like this:

Mon - Chest/tris

wed- quads & hams

fri - back

sun - shoulders/arms


pb on compounds are

d/l : 180kg
b/p: 100kg
squat: 160kg


These are mixed up every week depending on how each bodypart is feeling etc. always mix exercises for each bodypart too

So thats about it so far

will post some where I am pics up at the weekend, post tonites training (back) tomorrow and then off we go !


Thank u

Midosa

So back went like this

deadlift

warm up, then

12 x 60kg
10 x 100kg
8 x 140kg
3 x 170kg
8 x 100kg
8 x 100kg

pulldowns palms facing

12 x 23
10 x 34
8 x 37
10 x 30

bent over rows (very slow)

12 x 50kg
10 x 70kg
8 x 80kg

one arm rows

10 x 40kg
8 x 44kg
8 x 46kg


that's it - in and out in 45 min

Midosa

Legs today

Squats

warm up

15 x 60kg
12 x 100kg
10 x 130kg
10 x 100kg
10 x 60 kg


DB lunges

10 x 20kg
10 x 25kg
10 x 20kg

Leg Extensions

5 plates x12
7 plates x 12
8 plates x 12

SLDL

10 x 60kg
12 x 80kg


chest tomorrow