I'm starting weightlifting/exercising again after 8 months off, mostly due to health problems (but also due to laziness).
I've been about 50% off work for the past 8 months, and starting 100% soon, having (hopefully) fixed lower back/hip issues that I've been struggling with.

In these 8 months my body has deteriorated quite a bit, but I'm hoping to get back there pretty quick with emphasis on a good diet and enough rest/sleep.

I'll be starting rippetoe's starting strength next week (tuesday, thursday, saturday) to build back my base, and when I've stalled 2 times on 2 of the big 3 I will switch to westside barbell training.

I will keep a log of my training days and progress in this thread. I'll keep the dietlog etc. simple with just writing down if I hit all planned meals, and how many hours of sleep I got.

I'll also post a picture from last year, and pictures taken now in this first post.
After the end of rippetoe's starting strength program, I will take and post new pictures in the same pose, to measure my aesthetic improvements.

Current weight: 81kg
heigth: ~180cm


A picture from 9 months ago:


Videos of me doing squats/deadlifts/bench in early 2014 can be found in this thread:
http://forums.d2jsp.org/topic.php?t=70108987&f=60&o=0#p470202579


Pictures of me today:

Could just be me but your posture isn't very good , looks like some lordosis

I have (at the moment) unusually low mobility in the glutes (according to physio), and my pelvis was also not "correctly placed".
I've fixed the pelvis issue with a physioterapeut by stretching, needles and doing some exercises for it, and that has decreased the amount of pain in my lower back/hips (for instance I've had no pain for at least a week now).
He said my pelvis is now correctly alligned, but I still got to work on stretching the ass. I'll be doing this for the hip extensors/flexors, hamstrings and shoulders on off days. static stretches for lower body, and rolling the shoulders holding a belt for shoulders.

I'm not well versed in what lordosis is but a quick google told me. you might be right, I don't know.
The physio didn't mention it at least.
Hopefully my posture will get better with continued stretching, and strengthening of weak/unbalanced muscles.

This post was edited by Dragon_Reborn on Jan 25 2015 06:26pm

i have done 5 meals a day this week, except today ive been extra busy so 2 of the meals were pretty low calorie/quality.
sleep has been a bit erratic, 11 hours on tuesday, 12 hours on wednesday, 6 hours today. going to bed now aiming for 8 hours and up at 9am

exercise log:

Tuesday A-day

main:
squat 3x5x50
bench 3x5x45
DL 1x5x90
accessories:
abs cable pulldown 2x10 (28kg)

Thursday B-day

main:
squat 3x5x57,5
SOP 3x5x25
clean 5x3x50
accessories:
abs DB sidebends 2x10 (18kg)

Even with an pretty easy start my DOMS has me pretty hard. today was pretty tough warming up, and in general walking/taking a dump
looking forward to next week when that is over, and in a few weeks when it hits again because Im starting to lift "heavier" weights

This post was edited by Dragon_Reborn on Jan 29 2015 06:08pm

You dun goof'd.

Dude do.bors, cleans aren't effective at that weight, and you cant properly activate your upperback etc rippetoe and babylover both say this, you'll benefit more from pendlay/bors. Dont eorry about the doms, they fade enjoy them for now hahaha and gl on the progress man!

damn, why'd you stop?

and did you eat mayonnaise for 8 months?

hyperlordosis



strenghten your abs and hamstrings and stretch lumbar spine and hip flexor
DON'T do any hyper extension

first off, wtf happened to my picture? got changed to that of a girl`s back??

@turtol - i didnt know this. id like to do cleans though. havent done them in a year (first work out started with a safe number), but it feels like i got a lot more power to lift with more than 50kg atm. expecting that to go up. at what weight does rippetoe recommend doing cleans?
thanks for the comment, appreciated.

@grumblee, explained in OP. got problems with lower back and hips that affected my lifesteal negatively. lost motivation as well. If I had kept motivated it wouldnt have been that big of a problem, so mostly due to laziness i guess! actually i ate very poorly (too little, and too few spaced out meals, and binge eating to catch up i guess + beer), I don`t eat mayo.

@noun, thanks man, that was an easy to understand picture. I hadnt planned on doing any direct lower back work, but eventually 3 sets of abs each exercise (currently 2). Ill focus on stretching my hip flexors as well.
I could add GHR for my hams eventually, but they kill my hamstrings and kind of worried that volume might hinder the progress in my main lifts?

next work out tomorrow

This post was edited by Dragon_Reborn on Jan 30 2015 08:06pm

he recommended not to touch them until 135 bent over rows