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Old 12-15-2010, 12:59 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
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Join Date: Apr 2008
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It's been 4 months but im back to lifting again. Work and life in general got in the way but now ive got set hours in work so i can fit in the gym easily. I've kept fit these past 4 months by going swimming once or twice a week.
My plan is to use Starting Strength for around 4-6 weeks, in that time im hoping to get my lifts back to where i had them and begin getting some size back. After that i'll be focusing on hypertrophy with a non linear split. Although i'll be replacing speed work with shocking workouts using supersets, drop sets, occlusion etc and occationally speed work upto 70% of 1RM. Nutrition wise i've got everything set, im hitting my target cals and macro ratio each day, its something i never really changed even while i wasnt lifting. (except the odd choc bar)

12/15/2010
Starting Strength Day 1

Squats
44x5x2
77x5
99x3
121x2
132x5x3

Bench Press
44x5x2
66x5
82.5x3
99x2
110x5x3

Deadlift
88x5x2
110x5
132x3
154x2
176x5x1

Nice easy stuff today, bar speed began to slow on squats and bench but Deads were ridiculously easy, im going to do 5kg increase on squats, 5kg on bench and 10Kg on Deads. Once they begin to feel heavy i'll do smaller increases, especially on bench press.

Bodyweight: 153.5lbs
Macros: 3750cals / 50c:30p:20f
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