Return To Bodybuilding - A Training Log

[Nick779]

Hi guys, you may have seen my thread about returning to bodybuilding after being diagnosed with cancer. I am going to start a training log thread to track my progress and we will see how it goes. I will be running the program Frankie NY's Mass Building Program to help rebuild my strength after not lifting for several years during cancer treatment. I have been cancer free for a while now and just got back into the gym last month and have been doing light exercises to prime my joints and muscles again for more serious training.

Current stats- 5 ft 8 , 162 lbs

Program -

Day 1 - Pull

5x5 Deadlift
5x5 BB Row
5x5 BB Curl

Day 2 - Push

5x5 BB Bench Press
5x5 Military Press
5x5 Weighted Dips

Day 3- Legs/Abs

Squat 5x5
Stiff Leg Deadlift 5x5
Calve Raises 3x8-12
Decline Situps 3x10-15

My goal is to reach 190+ lbs again naturally and get my lifts back up to prior weights.


My first workout starts tomorrow.

 

[phawk]

Im no training expert, but I love the 5x5, I have found it to be excellent while cutting as well, although sometimes I get weak after doing my cardio, and end up doing some 5's and some 3's. Good luck, good to see your getting back on the horse!! Keep us all updated on the progress!

 

[pittbox]

Solid routine right there, I'm in.

 

[Dr JIM]

Looks good, IMO. Just go slow and understand recovery will take TIME, (more time than most realize)!

 

[Nick779]

7/28/13

Weight - 162

Deadlift 135x5 135x5 135x5 135x5 135x5

BB Row 90x5 90x5 90x5 90x5 90x5

BB Curl 45x5 45x5 45x5 45x5 45x5

Felt tired going to the gym but once I started deadlifted, the blood got flowing well and I felt great. This is the first time I have deadlifted in a long time and I forgot how taxing they were . As far as the rows, I felt they were pretty light, but I didn't want to start off too heavy on the first day. Felt a great pump in my lats afterwards. BB curls were pretty easy too and I didn't think I would get a good pump doing 5 rep sets for biceps but by the 4th set, my biceps were pretty pumped lol. Overall a good workout.

 

[MANWHORE]

My arms are 15" so if you need
A good arm workout.. uhhh

Welcome back to training and stay strong brother..
My girl .. Girlfriend's 7th time cancer just went into remission..
And here I am running Tren like its B-12..
The world is a crazy place.. Damn it's hot in here?.

Careful with heavy isolation like
Curls, so not to destroy joints ..
I don't curl much but when I do, I stay at least 10reps

 

[Nick779]

Looks good, IMO. Just go slow and understand recovery will take TIME, (more time than most realize)!

For sure, I am starting off lighter than need be for this purpose

 

[Nick779]

7/30

BB Bench Press 115x5 115x5 115x5 115x5 115x5

Military Press 75x5 75x5 75x5 75x5 75x5

Weighted Dips- BWx5 BWx5 BWx5 BWx5 BWx5

Today was a very easy workout for the first 2 exercises, had tons of energy but for some reason dips were pretty tough. Felt it a lot in my upper chest for some reason. Hopefully next time I do them, they will be a bit easier.

 

[Dr JIM]

I don't know why but it seems the recovery of extensor muscle groups is more delayed for those recuperating from ailments that result in global atrophy.

But you keep on chugging there fella!

Best regards
Jimmy

 

[Nick779]

8/1

Squat 115x5 115x5 115x5 115x5 115x5
SLDL 85x5 85x5 85x5 85x5 85x5
Donkey Seated Calf Raise 110x12 110x12 110x9
Decline situps - BWx12 BWx 12 BWx 10


Haven't done abs forever and damn were my abs on fire after situps. Squats were pretty easy but I felt off balance since I haven't done them for a while. Did ATG of course. Was a decent workout.

 

[Gunrunner]

Hi guys, you may have seen my thread about returning to bodybuilding after being diagnosed with cancer. I am going to start a training log thread to track my progress and we will see how it goes. I will be running the program Frankie NY's Mass Building Program to help rebuild my strength after not lifting for several years during cancer treatment. I have been cancer free for a while now and just got back into the gym last month and have been doing light exercises to prime my joints and muscles again for more serious training.

Current stats- 5 ft 8 , 162 lbs

Program -

Day 1 - Pull

5x5 Deadlift
5x5 BB Row
5x5 BB Curl

Day 2 - Push

5x5 BB Bench Press
5x5 Military Press
5x5 Weighted Dips

Day 3- Legs/Abs

Squat 5x5
Stiff Leg Deadlift 5x5
Calve Raises 3x8-12
Decline Situps 3x10-15

My goal is to reach 190+ lbs again naturally and get my lifts back up to prior weights.


My first workout starts tomorrow.

Is this a Mon, Wed, Fri type spit where you hit each group once a week?

 

[bostonturtle]

I loved the push/pull split