Starting over

Biggie · 07-06-2007, 09:31 PM

It's been a while since I lifted with any consistency or seriousness, checking back on one of my threads I realize I haven't benched in at least 4 months, I took my bench apart in march and hadn't been to the gym for a while before that so more on the side of 6 months probably. haven't done legs in even longer. only thing I have done is deads once in a while, so as you can imagine I don't have much left. Im basically starting over right now, hopefully muscle memory will help me some.

I recently bought some stuff and now can bench and squat at home now, also I can afford whey so I can get my protein in ( something that has always held me back, i don't like meat....) That's why im getting back into it now. hopefully i can get back to where i was, then go far beyond that

the way I lift might not be what most of you are used to, i like to do 1 major compound and pyramid up in sets of 4, then pyramid down in sets of 4 until i end where i started. I'll do this for a compound such as bench/dead/squat and call it a workout. then follow up 72 hours later with the assistance work for that lift.i generally work in the 2-5 rep range, occasionally going higher when i feel like it.

anyways, enough with the intro. here's what i did today

Incline

135x5
135x5
135x5
135x5
155x2
155x2
155x2
155x2
165x2
165x2 (stopped here, didn't want to push it so early)
155x2
155x2
155x2
155x2
135x5
135x5
135x5
135x5
Barx20
fly chest stretchx20'sx60 seconds

This went well, 165 started to feel heavy so i cut it short by 2 sets. too early and i've been off for too long to go heavy right now. im going to keep the weight in the medium range for 2 more weeks before i start going heavy again. I messed around with different grip placements and found a pinkie on the ring grip to be the best for me. good start, tomorrow i do squats

danman77220 · 07-06-2007, 10:52 PM

Hey man, good stuff... I'll def be watching this. Idk if my incline is even that strong lol so you're doin alright. Why so much time off?

Biggie · 07-06-2007, 11:09 PM

Quote:

Originally Posted by danman77220

Hey man, good stuff... I'll def be watching this. Idk if my incline is even that strong lol so you're doin alright. Why so much time off?

i got run down, my nutrition was crap so i was never fully recovering from my workouts. that caused me to get really tired all the time and stalemate on my lifts until eventually they started going downhill. lost my drive at that point and quit

**DarkFalcon** · 07-07-2007, 02:27 AM

Great job Biggie! :clapping: Nice to see you back in the game. :mango: I see you take a powerlifting approach to your workout's, you find that work's best for you? Good idea taking it easy at first also. Nothing worse then overdoing it, running your body down and getting sick.

Best of luck bro!

Biggie · 07-07-2007, 03:16 AM

Quote:

Originally Posted by DarkFalcon

Great job Biggie! :clapping: Nice to see you back in the game. :mango: I see you take a powerlifting approach to your workout's, you find that work's best for you? Good idea taking it easy at first also. Nothing worse then overdoing it, running your body down and getting sick.

Best of luck bro!

yeah i train for strength, i trained for mass when i first started but gravitated towards a powerlifting type approach because i found i like working with low reps better. strength gain is much more satisfying for me than gaining muscle too, so that's the direction i went :mango:

**romanaz** · 07-07-2007, 03:45 AM

good choice, hope to see biggie become stronger :-D

Biggie · 07-08-2007, 10:49 PM

Squats

135x5
135x5
135x5
135x5
185x2
185x2
185x2
185x2
205x2
205x2
205x2
205x2
225x2
225x2
225x2
225x2 PR+20lbs
245x2
245x2
245x2
245x2 2nd PR+40lbs
225x2
225x2
225x2
225x2
205x2
205x2
205x2
205x2
185x2
185x2
185x2
185x2

decided to omit the last 4 sets of 135 because the weight was so low that it felt pointless, plus i was really tired by then. this workout went well, i did some test squats last week and 205x2 for 2 sets was hard. this week it was easy plus 2 sets on that. then i ended up getting a 40lb PR on top of that for 4 sets. could of gone heavier, 245 had a bit of strain to it but other than that pretty up and down, but again decided to give myself some time to get used to this stuff again. all squats were as low as i could go, pretty much ATG for me. overall very satisfied, 10lbs from my old max and these were much lower and easier for reps/sets.

Biggie · 07-14-2007, 12:06 AM

lat/tri/delt work

T-bar rows

2 platesx5
2 platesx5
2 platesx5
3 platesx2
3 platesx2
3 platesx2
3 platesx2
3 platesx2
4 platesx2
4 platesx2
4 platesx2
4 platesx2
4 platesx2
4 plates+35x2

CG Bench ( index on smooth )
135x5
135x5
135x5
135x5
135x5

BB shoulder press ( no back support, index on ring )

Barx5
65x5
95x2
95x2
95x2
95x2

pretty poor workout, was fatigued from the start and the energy i did have dissipated quickly. First time doing T-rows, don't really like them but got some alright weight up with them. i don't have a V bar attachment so i had to grip the bar its self, felt kinda awkward to be honest. just wasn't into CG bench today, my head was in the clouds and i was just grinding it up instead of exploding off the chest causing the sets to have much more strain then they should have, hence the low weight. shoulder press was poor at best, my delts were tight and just plain weak. the bar gave me trouble, lol.

Biggie · 07-14-2007, 10:16 PM

Hams/traps

GMs

135x5
135x5
135x5
185x4
185x4
185x2
205x3
205x2
205x3

Shrugs

135x10
135x10
225x5
225x5
225x2
295x2
295x2
345x3 (strapped)
345x2 (strapped)
345x2 (strapped)

alright workout, GMs were pretty good. could of done more weight, 205 was light, but my lower back started to fatigue so i stopped at 205.not smart to go crazy on those, very easy to hurt yourself with them. the workout felt cheap with just GMs so i did shrugs as well, 345 felt pretty heavy and i was hearing rushing/popping sounds in my head so i decided not to go heavier. quite a bit off from the 535 i was doing, but i'll get back to that level soon enough.

Biggie · 07-17-2007, 06:04 AM

i need to cut my porky ass down and put that bike to some use instead of gathering dust in the garage. Im diabetic, so cutting off 20-30lbs will help my overall/and future health tremendously
.... as well as my self esteem.

- Junk, bad eating habits, laziness, fear of losing strength

+ 30-45 min bike ride everyday if i can/ increase protein to 350g/ increased rep ranges and lighter loads.

I have a bad habit of saying im going to cut then never do it, give me shit if you see im not putting my work in.

Biggie · 07-18-2007, 03:16 AM

Incline Bench

135x5
135x5
135x5
135x5
155x2
155x2
155x2
155x2
185x1 ( stupid! but PR+20lbs nonetheless... )
170x1
135x5
135x5
135x4
135x4
incline flies 20lbx20

HORRIBLE WORKOUT, i usually lift around 2 but didn't get a chance till 7:30 today. I can't lift in the evening, i know this...but i couldn't just skip it to avoid a shitty workout. 185 doesn't feel like much of an achievement, could of done that last bench session. trying to make a 20lb PR was a very bad spur of the moment decision as well. all in all, i didn't lift smart or on schedule, i paid for it.

On another note, i just started some mono creatine. hopefully this will give me a strength boost and improve my overall performance.

Biggie · 07-18-2007, 09:32 PM

Box squats ( off bench )

135x5
135x5
135x5
205x3
205x2
205x2
205x2
225x2
225x2
225x3
225x2
275x2
275x2
275x2
275x2
295x2
345x2 (PR+100lbs)
225x6

very good workout, last time i did these oh so long ago i could only manage 245 for a rep or 2 and failed on 255. so needless to say, very happy about a 100lb PR my first time back doing them.

**Succio** · 07-18-2007, 09:34 PM

Quote:

Originally Posted by Biggie

Box squats ( off bench )

135x5
135x5
135x5
205x3
205x2
205x2
205x2
225x2
225x2
225x3
225x2
275x2
275x2
275x2
275x2
295x2
345x2 (PR+100lbs)
225x6

very good workout, last time i did these oh so long ago i could only manage 245 for a rep or 2 and failed on 255. so needless to say, very happy about a 100lb PR my first time back doing them.

nice

danman77220 · 07-18-2007, 09:40 PM

Damn. How long ago was that lol

07-06-2007, 09:31 PM	#1
Biggie Pro Stature Join Date: May 2006 Posts: 838 Recipes: 0 Rep Power: 130	Starting over It's been a while since I lifted with any consistency or seriousness, checking back on one of my threads I realize I haven't benched in at least 4 months, I took my bench apart in march and hadn't been to the gym for a while before that so more on the side of 6 months probably. haven't done legs in even longer. only thing I have done is deads once in a while, so as you can imagine I don't have much left. Im basically starting over right now, hopefully muscle memory will help me some. I recently bought some stuff and now can bench and squat at home now, also I can afford whey so I can get my protein in ( something that has always held me back, i don't like meat....) That's why im getting back into it now. hopefully i can get back to where i was, then go far beyond that the way I lift might not be what most of you are used to, i like to do 1 major compound and pyramid up in sets of 4, then pyramid down in sets of 4 until i end where i started. I'll do this for a compound such as bench/dead/squat and call it a workout. then follow up 72 hours later with the assistance work for that lift.i generally work in the 2-5 rep range, occasionally going higher when i feel like it. anyways, enough with the intro. here's what i did today Incline 135x5 135x5 135x5 135x5 155x2 155x2 155x2 155x2 165x2 165x2 (stopped here, didn't want to push it so early) 155x2 155x2 155x2 155x2 135x5 135x5 135x5 135x5 Barx20 fly chest stretchx20'sx60 seconds This went well, 165 started to feel heavy so i cut it short by 2 sets. too early and i've been off for too long to go heavy right now. im going to keep the weight in the medium range for 2 more weeks before i start going heavy again. I messed around with different grip placements and found a pinkie on the ring grip to be the best for me. good start, tomorrow i do squats __________________

07-06-2007, 10:52 PM	#2
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Starting over Hey man, good stuff... I'll def be watching this. Idk if my incline is even that strong lol so you're doin alright. Why so much time off? __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

07-07-2007, 02:27 AM	#4
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Re: Starting over Great job Biggie! :clapping: Nice to see you back in the game. :mango: I see you take a powerlifting approach to your workout's, you find that work's best for you? Good idea taking it easy at first also. Nothing worse then overdoing it, running your body down and getting sick. Best of luck bro!

07-08-2007, 10:49 PM	#7
Biggie Pro Stature Join Date: May 2006 Posts: 838 Recipes: 0 Rep Power: 130	Re: Starting over Squats 135x5 135x5 135x5 135x5 185x2 185x2 185x2 185x2 205x2 205x2 205x2 205x2 225x2 225x2 225x2 225x2 PR+20lbs 245x2 245x2 245x2 245x2 2nd PR+40lbs 225x2 225x2 225x2 225x2 205x2 205x2 205x2 205x2 185x2 185x2 185x2 185x2 decided to omit the last 4 sets of 135 because the weight was so low that it felt pointless, plus i was really tired by then. this workout went well, i did some test squats last week and 205x2 for 2 sets was hard. this week it was easy plus 2 sets on that. then i ended up getting a 40lb PR on top of that for 4 sets. could of gone heavier, 245 had a bit of strain to it but other than that pretty up and down, but again decided to give myself some time to get used to this stuff again. all squats were as low as i could go, pretty much ATG for me. overall very satisfied, 10lbs from my old max and these were much lower and easier for reps/sets. __________________

07-14-2007, 12:06 AM	#8
Biggie Pro Stature Join Date: May 2006 Posts: 838 Recipes: 0 Rep Power: 130	Re: Starting over lat/tri/delt work T-bar rows 2 platesx5 2 platesx5 2 platesx5 3 platesx2 3 platesx2 3 platesx2 3 platesx2 3 platesx2 4 platesx2 4 platesx2 4 platesx2 4 platesx2 4 platesx2 4 plates+35x2 CG Bench ( index on smooth ) 135x5 135x5 135x5 135x5 135x5 BB shoulder press ( no back support, index on ring ) Barx5 65x5 95x2 95x2 95x2 95x2 pretty poor workout, was fatigued from the start and the energy i did have dissipated quickly. First time doing T-rows, don't really like them but got some alright weight up with them. i don't have a V bar attachment so i had to grip the bar its self, felt kinda awkward to be honest. just wasn't into CG bench today, my head was in the clouds and i was just grinding it up instead of exploding off the chest causing the sets to have much more strain then they should have, hence the low weight. shoulder press was poor at best, my delts were tight and just plain weak. the bar gave me trouble, lol. __________________

07-14-2007, 10:16 PM	#9
Biggie Pro Stature Join Date: May 2006 Posts: 838 Recipes: 0 Rep Power: 130	Re: Starting over Hams/traps GMs 135x5 135x5 135x5 185x4 185x4 185x2 205x3 205x2 205x3 Shrugs 135x10 135x10 225x5 225x5 225x2 295x2 295x2 345x3 (strapped) 345x2 (strapped) 345x2 (strapped) alright workout, GMs were pretty good. could of done more weight, 205 was light, but my lower back started to fatigue so i stopped at 205.not smart to go crazy on those, very easy to hurt yourself with them. the workout felt cheap with just GMs so i did shrugs as well, 345 felt pretty heavy and i was hearing rushing/popping sounds in my head so i decided not to go heavier. quite a bit off from the 535 i was doing, but i'll get back to that level soon enough. __________________

07-17-2007, 06:04 AM	#10
Biggie Pro Stature Join Date: May 2006 Posts: 838 Recipes: 0 Rep Power: 130	Re: Starting over i need to cut my porky ass down and put that bike to some use instead of gathering dust in the garage. Im diabetic, so cutting off 20-30lbs will help my overall/and future health tremendously .... as well as my self esteem. - Junk, bad eating habits, laziness, fear of losing strength + 30-45 min bike ride everyday if i can/ increase protein to 350g/ increased rep ranges and lighter loads. I have a bad habit of saying im going to cut then never do it, give me shit if you see im not putting my work in. __________________

07-18-2007, 03:16 AM	#11
Biggie Pro Stature Join Date: May 2006 Posts: 838 Recipes: 0 Rep Power: 130	Re: Starting over Incline Bench 135x5 135x5 135x5 135x5 155x2 155x2 155x2 155x2 185x1 ( stupid! but PR+20lbs nonetheless... ) 170x1 135x5 135x5 135x4 135x4 incline flies 20lbx20 HORRIBLE WORKOUT, i usually lift around 2 but didn't get a chance till 7:30 today. I can't lift in the evening, i know this...but i couldn't just skip it to avoid a shitty workout. 185 doesn't feel like much of an achievement, could of done that last bench session. trying to make a 20lb PR was a very bad spur of the moment decision as well. all in all, i didn't lift smart or on schedule, i paid for it. On another note, i just started some mono creatine. hopefully this will give me a strength boost and improve my overall performance. __________________

07-18-2007, 09:32 PM	#12
Biggie Pro Stature Join Date: May 2006 Posts: 838 Recipes: 0 Rep Power: 130	Re: Starting over Box squats ( off bench ) 135x5 135x5 135x5 205x3 205x2 205x2 205x2 225x2 225x2 225x3 225x2 275x2 275x2 275x2 275x2 295x2 345x2 (PR+100lbs) 225x6 very good workout, last time i did these oh so long ago i could only manage 245 for a rep or 2 and failed on 255. so needless to say, very happy about a 100lb PR my first time back doing them. __________________

07-18-2007, 09:40 PM	#14
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Starting over Damn. How long ago was that lol __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log