Back at it... Rippetoe's SS
After not having lifted in 4 months and having whatever muscle was left eaten away at OCS, I finally got back to the gym today. Man, did that feel good. I am a weakling. Day 1's damage:
Today I did the recommended workout to find where I should start with weight- basically, start low and keep doing sets of 5 with more and more weight until form starts to falter. Do 2 more sets at that weight.
I'm actually going to drop my deadlifts back down 15 lbs, my form was shot to hell
Ab work done
Welcome back to the gym!! :weights:
Glad your back into the gym! Best of luck to you.
Today was the B workout, I'll be off until monday to start a MTF schedule. Rows went a lot better than I was expecting, I'm going to bring the weight up a bit next time. Once again, I was just adding weight until form fell to see where I should start. On a final note, I didn't do squats because I jacked up my form on day 1 and the muscles are still feeling a bit strained. Should be back at em monday
Mil press: 85
Abs done, pullups done but with a focus on reps, not weighted.
9/4 (A workout)
Squats felt too easy so I added 10 pounds and did 3 more sets. Probably means that I should have done more yet, but I'll call it good for now. DLs were also too easy, but better safe than sorry. Once again, it's great to be back
Dips (2x8): 50
Abs (2x8): 113 (using a lat pulldown machine and a rope, I basically just bend/hunch over.. it works)
I'll post a sample diet for critique pretty soon, but here are my stats so far:
20 years old
5'10 or 5'11
171.6lbs as of today (2007/09/05)
BF est 15-16%, maybe higher. Will get a test soon and find out. I'm real tempted to cut first, I let myself take it easy for longer than I should have, but cutting will be easier with muscle anyway...
Pics will also be posted soon
Diet is going to start at 3000cal
One question on diet so far: on the non-lifting days, should I still be consuming 3000cal (if that works), or should I drop it down a few hundred? I'm attempting a clean bulk with as much bodyfat as I already have, but whatever is going to work well will be the plan of choice
Squat form was getting bad, but I'll try the 10lb increase anyway and see how it goes next time.
Military press: 90
Pullups (2x8): 30
Abs (2x8): 113
Any answers for the question in the previous post?
Edit: I just realized why squats were so much harder today.. I absentmindedly (real rushed today) added 10 pounds to each side, not total. That kind of stupidity takes skill. However, form still wasn't 'too' bad, so I'll keep going and try 195 next
i would not drop calories...keep eating...as long as it's clean :)
Did two reps at 195 for squats, didn't feel right so I dropped it back down. Not surprising, given what happened last time. Bench was odd though, my first 155 set was almost to failure so I dropped it down 5, same thing. Finally dropped it back to 145, which by then was also almost to failure. I'm going to try 150 next time.
On another note, I have been coming up short on protein intake so far... that should be corrected today
Did real well today, if anything at least a lot better than the past two times. Protein intake should be better today, Fitday.com is real useful. Sample diet will be posted tonight in the nutrition section for critique
Pullups (2x8): 32.5
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