Rag's Return to Greatness

[Ragnar]

Alrighhhhhht! Just got back from the gym for the first time in three months, that's right, three months. I have sporadically lifted with some weights at home during that time, but nothing too serious. The whole baby thing and other things were taking temporary priority over the weights. But, I signed up back at the gym today.

I've lost about 15 lbs, I'm weighing 188 right now. :o So, I've got a little bit of work to do to get my weight and strength back up. I guess the good part is I lost bodyfat. I had to make an extra hole on my regular belt to keep my pants up, my waist got so much smaller.

I'm just gonna do a three day a week routine for a while. Maybe a few months if I like it, and I'm gonna try and go real easy and light for at least a couple weeks, of course I'm weak as hell anyway. Today I did some biceps and triceps. Don't laugh at my little weights, they'll be back up in no time.

Dips: 10x45, 10x45
Skullcrusher: 12x80, 10x80
CG Bench: 11x135, 10x135
Standing BB Curl: 11x85, 10x85
DB Preacher Curl: 10x25, 10x25
Seated DB Hammer Curl: 10x30, 10x30

Those weights actually felt kinda heavy! Man I'm weak. I'm gonna be sore as hell tomorrow. My schedule right now is gonna be Friday, Sunday, Tuesday. Which is nice because since I started on a Tuesday, I'll get to rest for two days. I know my arms are gonna need it.

It feels great to be back. B)

[TiM]

WELCOME BACK!!! Good to hear you're back in action, man. I hope everything is alright with the li'l one!! Our's will have to get together sometime for a play date! :P

Hit it hard, mofo!!!

[Ragnar]

WELCOME BACK!!! Good to hear you're back in action, man. I hope everything is alright with the li'l one!! Our's will have to get together sometime for a play date! :P

Hit it hard, mofo!!!
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The baby's doing great. He'll be six months old on Friday. He started to pretty much sleep through the night at around 4 months. Now he's on a good sleep schedule of 7:30 or 8pm to 6 in the morning. (That's about what time me and the wifey get up for work).

Did I miss you having your baby, or has he not been born yet? If I missed it, sorry and congrats.

Anyway, I'm so happy to be going to the gym again and being on here. Home sweet home.

[thesinner]

Welcome back Ragnar.

[TTewell]

RAGNARRRRR!!! What's up bud? Good to see you back around these here parts!

[Twisterdad]

Welcome Back RAGS!!! Been missing ya around here!! Glad to hear everything is going great with the baby and the wife, Don't worry man you will get right back to where you were in no time at all!!I will be following ya!!!

[Scheizekopf]

Welcome back man!

[Ragnar]

Thanks for all the welcome backs. I'd also like to mention that I'm not currently using any AX supps. I'll probably wait until I get my weight and strength back up, then get some goodies.

[macedaddy]

Glad to see the log! Glad to see you back up and running!

Keep on truckin, bro!

[Joeflex73]

Welcome back bro!!

[Ragnar]

Friday, September 5th
Legs and Back

Did a real light legs and back workout friday. My legs are very sore now. My arms were still sore until yesterday from Tuesday's arm workout, so I made myself go real light on legs and back. Here's the little weights I lifted:

Squat: 10x115, 10x115
BB Lunge: 10x45 My quads were pretty much cramping up at this point, so that was it for the quad workout
Stiff Leg Deadlift: 11x95, 11x95
Standing Calf Raise, Smith: 15x85, 15x85
Pull-up: 10xBW, 10xBW
BB Bent Row: 12x95, 12x95
Hyperextension: 11xBW, 11xBW

I'm gonna do some chest and delts later.

[Ragnar]

Just got back from doing a little bit of chest and delts/traps. The gym finally got yoga during my layoff and I got to meet the instructor this morning. Very pleasing on the eyes. I might check out one of her classes soon, and not just to look at her. I was feeling pretty good in the gym today, but of course I'm still lifting light. I feel it comin' back, though.

Flat BB Bench: 12x135, 12x135
Incline DB Bench: 10x50, 10x50
Incline DB Flye: 11x25, 12x25
BB Shoulder Press: 12x65, 12x65
DB Rear Raise: 12x30, 12x30
BB Shrug, Behind the back: 12x185, 12x185

[Twisterdad]

Very nice Workouts Rags!!! Keep on doing what you know how to do and you will be totally back sooner than later!! Be careful with that YOGA stuff, especially the instructor!! HAHA!! :yes: :whistling:

[Ragnar]

Weekly weigh-in: 188.6lbs this morning.

Also, let's take a look at what I consumed yesterday:

4 eggs
About 2 cups of rice
4 slices of fake ass american cheese
28 oz of whole milk
1 Muscle Milk Rtd
2 scoops of milk and egg protein
About 3.5 cups of pasta
10 oz of ground beef
10 oz of chicken
A few slices of ham (from the deli)
2 Arnold Sandwich Rolls

I think that's everything. Breakfast this morning is one of those left over 10oz chicken breasts from last night, along with about a 1.5 cups of pasta.

[Scheizekopf]

Keep it up man!