Back at it... Rippetoe's SS - Bodybuilding Discussion on Bodybuilding.net Personal Journals

FlyUSMC · 08-29-2007, 09:58 AM

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

A workout
Squats: 155
Bench: 135
Deads: 235
Ab work done

widdoes2504 · 08-29-2007, 10:42 AM

Welcome back to the gym!!

hunt0r · 08-29-2007, 12:23 PM

Glad your back into the gym! Best of luck to you.

FlyUSMC · 09-01-2007, 05:54 AM

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

Squats: xxx
Mil press: 85
Rows: 135
Abs done, pullups done but with a focus on reps, not weighted.

FlyUSMC · 09-04-2007, 05:42 PM

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

Squats: 165
Bench: 145
Deads: 225
Dips (2x8): 50
Abs (2x8): 113 (using a lat pulldown machine and a rope, I basically just bend/hunch over.. it works)

FlyUSMC · 09-05-2007, 07:28 AM

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

FlyUSMC · 09-06-2007, 01:38 PM

Squat form was getting bad, but I'll try the 10lb increase anyway and see how it goes next time.

Squats: 185
Military press: 90
Rows: 135
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

Pitysister · 09-06-2007, 05:03 PM

i would not drop calories...keep eating...as long as it's clean

FlyUSMC · 09-08-2007, 09:29 AM

Squats: 185
Bench: 155-150-145
Deads: 240
Dips: 52.5
Abs: 115.5

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

FlyUSMC · 09-10-2007, 09:22 AM

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

Squats: 195
Overheads: 95
Rows: 145
Pullups (2x8): 32.5
Abs: 115.5

08-29-2007, 09:58 AM	#1 (permalink)
FlyUSMC Rank: Member Experience: > 1 Year Join Date: Mar 2007 Posts: 220 Country: Gender:	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 A workout Squats: 155 Bench: 135 Deads: 235 Ab work done
	FlyUSMC's Sig:My internet muscles are huge. Cutting.

08-29-2007, 10:42 AM	#2 (permalink)
widdoes2504 Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: San Antonio, Texas Posts: 1,142 Country: Gender:	Welcome back to the gym!!
	widdoes2504's Sig:Height: 6 foot Weight: 240 pounds Bench: 415 (1x1) Deads: 565 (1x1) A2G Squat: 425 (1x1) Cardio sucks

08-29-2007, 12:23 PM	#3 (permalink)
hunt0r Rank: Member Experience: 1-2 Years Join Date: Jul 2006 Posts: 305 Country: Gender:	Glad your back into the gym! Best of luck to you.
	hunt0r's Sig:"You can succeed if nobody else believes it, but you will never succeed if you don't believe in yourself." -William J.H. Boetcker 22 yrs old 6'3 220lbs Goals: Add lean mass and cut body fat.

09-01-2007, 05:54 AM	#4 (permalink)
FlyUSMC Rank: Member Experience: > 1 Year Join Date: Mar 2007 Posts: 220 Country: Gender:	8/31 B 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 Squats: xxx Mil press: 85 Rows: 135 Abs done, pullups done but with a focus on reps, not weighted.
	FlyUSMC's Sig:My internet muscles are huge. Cutting.

09-04-2007, 05:42 PM	#5 (permalink)
FlyUSMC Rank: Member Experience: > 1 Year Join Date: Mar 2007 Posts: 220 Country: Gender:	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 Squats: 165 Bench: 145 Deads: 225 Dips (2x8): 50 Abs (2x8): 113 (using a lat pulldown machine and a rope, I basically just bend/hunch over.. it works)
	FlyUSMC's Sig:My internet muscles are huge. Cutting.

09-05-2007, 07:28 AM	#6 (permalink)
FlyUSMC Rank: Member Experience: > 1 Year Join Date: Mar 2007 Posts: 220 Country: Gender:	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
	FlyUSMC's Sig:My internet muscles are huge. Cutting.

09-06-2007, 01:38 PM	#7 (permalink)
FlyUSMC Rank: Member Experience: > 1 Year Join Date: Mar 2007 Posts: 220 Country: Gender:	9/6 B Squat form was getting bad, but I'll try the 10lb increase anyway and see how it goes next time. Squats: 185 Military press: 90 Rows: 135 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
	FlyUSMC's Sig:My internet muscles are huge. Cutting.

09-06-2007, 05:03 PM	#8 (permalink)
Pitysister Rank: Lightweight Experience: > 1 Year Join Date: Aug 2007 Location: Midwest Posts: 1,176 Country: Gender:	i would not drop calories...keep eating...as long as it's clean
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked

09-08-2007, 09:29 AM	#9 (permalink)
FlyUSMC Rank: Member Experience: > 1 Year Join Date: Mar 2007 Posts: 220 Country: Gender:	9/8 A Squats: 185 Bench: 155-150-145 Deads: 240 Dips: 52.5 Abs: 115.5 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
	FlyUSMC's Sig:My internet muscles are huge. Cutting.

09-10-2007, 09:22 AM	#10 (permalink)
FlyUSMC Rank: Member Experience: > 1 Year Join Date: Mar 2007 Posts: 220 Country: Gender:	9/10 B 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 Squats: 195 Overheads: 95 Rows: 145 Pullups (2x8): 32.5 Abs: 115.5
	FlyUSMC's Sig:My internet muscles are huge. Cutting.

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