Back in the game

[ncsuLuke]

I am finally getting to the point where I can lift again without pain and I am so excited to start going at it again. I have had nagging back problems and now I have been stretching properly and I feel like I can ease back into a "real" routine. I am taking it easy and will up the weight as I go but I am not in a rush to do so in order to stay healthy. I am also rehabing my wrist which I had surgery on to remove a cyst from the joint. I can't hurt my wrist by using it but it can hurt if I put too much pressure on it so I am taking it easy for now using a lot of dumbbells.

I am going to do a version of BGB that is more fit to what I need right now and I think it will provide solid results. My diet is pretty low cals right now, 2500 - 3000 and will go up as my weights do. No sense in eating a ton when I am still lifting light.

A little history, in my prime I benched 215x5, squatted 325x8, deadlifted 385x2. Definitely not there now though to say the least.

[ncsuLuke]

Monday 6/8/09

DB Bench
40x8
70 3x5
75 2x5

DB Fly
40 3x8

Lat Pulldown
70 3x5
75 2x5

Deadlifts
135x8
185 3x8

Abs (machine)
170 3x10

[ncsuLuke]

Tuesday 6/9/09

Front Squat
135x8
145x5
155 3x5

Squat Thrusters
95 2x8, 1x10 (kicked my arse)

Hammer Curls
35 3x8
30 3x8

[benno]

Good to see your back into it, all the best bro. Keep at it.

[ncsuLuke]

Thursday 06/11/09

DB Overhead Press
40x8
45 3x5
50 2x5

Push Press
95x8
115x8
115x8

Chins
BW 3x8

Lat Pulldowns
70 3x5

UR Row
80 3x8

[ncsuLuke]

Friday 06/12/09

Deadlifts
135x5
185x5
225 2x5
275 3x5

DB Incline Bench
50x8
70x10
70x8

Closegrip Bench
140 2x8

Tricep Pressdowns
87.5 3x8

Abs
175 3x10


today felt great to do some heavy deads but my left hamstring is really sore...I think I might change deadlifts on Monday's to rackpulls to give my hamstrings some more rest, especially since on Wednesdays I play softball and I don't want to pull a muscle. I do plenty of stretching but I just don't want to take a chance and be out of the gym for weeks.

[ncsuLuke]

Monday 06/15/09

Not feeling so hot today, stomach hurting like all hell and my hamstring is still giving me trouble. Lower body will be very light weight until that goes away. Surprisingly though I did DB Bench with 80's for the first time ever and it went up easier than I thought.

Dumbbell Bench
50x5
75 3x5
80 2x5

Dumbbell Fly
45 3x8

Chins
BW 3x8

Lat Pulldown
70 3x5
75 2x5

[ncsuLuke]

Tuesday 06/16/09

Front Squat
135x5
185 3x5

Squat Thrusters (BRUTAL)
95x15
95x10
95x8

UR Row
90 3x8

Hammer Curls
40 3x8
35 3x5

[ncsuLuke]

Thursday 06/18/09

Military Press
95x5
105x5
115 3x5

Push Press
125x7
115x8

Chins
BW 2x8 1x6

Ghetto Tbar Rows
90x8
135x8
160 3x8

[ncsuLuke]

Friday 06/19/09

Back felt great today, pulled 285 real hard and definitely could have done more but I am easing my way in to avoid injury

Deadlifts
225x5
275 2x5
285x5

DB Incline Bench
70 2x10 1x8

Close grip bench
135 2x10

Pressdowns
87.5 3x8

[ncsuLuke]

Monday 06/22/09

absolutely tired as hell for some reason but still had a decent workout

DB Bench
80 3x5
85 1x5 1x4

DB Fly
45 3x8

Chins
BW 3x8

Lat Pulldown
75 3x5
80 2x5

Abs
190 3x10

[ncsuLuke]

Tuesday 06/23/09

Did a reduced version of Fran today since I can't do the whole thing right now and some other exercises just to finish things off. Wasn't looking to go heavy since I have a softball game tomorrow and am trying to stay loose for that.

Squat Thrusters / Chins
95 lbs 3x10 / BW 1x10 1x8 1x6

Upright row (cable)
Cant remember the weight but it was ~75 3x8

Hammer curls
40 2x8
35 2x8

[teeroy]

Best of luck getting back into it. I hope your back stays healthy.

[ncsuLuke]

Thanks teeroy


Thursday 06/25/09

Went ahead and did deads today since I can't make it tomorrow. Felt like throwing up by the time I was done today so I guess it was a good workout haha.

Deadlifts
225x6
275x5
285x5
295 3x5

Incline Bench
135x8
145x8
145x8

Dips
BW 3x8

Pressdowns
87.5 3x10

Abs
195 3x10

[ncsuLuke]

Real short week this week because I am going to be moving and that is going to be insanely time consuming but I am going to try and make the best of it. I decided after today's workout that I am going to change up my split to focus a bit more on my chest because it seems to be really lacking (the weight is going up but visually it is really behind everything else). My back, and everything else really, is coming along great but my chest really needs some help.

Monday 06/29/09

DB Bench
55x8
80 3x5
85x5
85x7 (PR)

DB Fly
45 3x8

Hammer Strength Chest Press
140 3x8

Dips
BWx10
BW 2x8

Pressdowns
95 3x8

Abs
200 2x10 1x8

[ncsuLuke]

Tuesday 06/30/09

Absolutely brutal workout today, was dead tired after I got done but I feel like I had a great workout.

Deadlifts
225x8
275x5
285x5
295x5
305x5
305x5

Sumo High Pulls
135 3x8

Chins
BW 3x5 (strict)

Hammer Curls
35 3x8

Cable Curls
42.5 2x8
50 2x8

[ncsuLuke]

back at it after a long week/weekend of moving

Monday 7/6/09

I am going to a new gym and for whatever reason all the weights sure felt heavier. New gym kind of sucks compared to the old one because there is a lot less equipment but it will have to do since I don't really have any other options.

DB Bench
85 3x5
87.5 1x5 1x2

DB Fly
45 3x8

Hammer Strength Press
140x8
x8
x6

Dips
BW 3x8

Pressdowns
90 3x8

Abs

[ncsuLuke]

Tuesday 07/07/09

Did back squats for the first time and a while and it felt way too easy haha. Didn't think I would do as well as I did since it has been well over a year since I have done them.

Back Squats
135x8
225x5
275 3x5

Chins
3x5 (strict)

T Bar (non ghetto...wish there was a good spot for them)
90 3x8

Lat Pulldowns
120 3x8

Hammer Curls
37.5 3x8
30 2x8

[ncsuLuke]

well my injury prone self snagged another

http://www.wannabebig.com/forums/showthread.php?p=2172758#post2172758

hopefully this will only set me back a few lifting days...it isn't a lower back injury so that makes me feel much better as that is what would really keep me out

[ncsuLuke]

Went back at it today, back feels fine

First time doing regular bench in a long time and felt good to do it again. Had to rush my workout though because I was real short on time, still nice to be in the gym and not in pain.

Bench
185 2x5 1x4

DB Fly
45 3x8

Dips
BW 3x5

Pressdowns
100 3x8

[WBBIRL]

BGB did wonders for me... I modified it a little bit but it was one of the best routines I used for putting on strength while cutting. I think it'll do good for you too.

[ncsuLuke]

Got absolutely destroyed today haha

07/17/09

Deadlifts
275x5
295x5
315 3x5

Sumo High Pulls
135 3x8

Hammer Curls
30 3x8

[ncsuLuke]

good day today, starting my routine over again now that I have a full week and no more back injury

Bench
185 3x5

DB Fly
47.5 3x8

Dips
BW+25 1x5 2x8

Rope Pressdowns
70 3x8

[Raleighwood]

Luke, where do you lift?

I am an NCSU alum aswell and still in the Raleigh area... We seem similar in some of your lifts and I wouldn't mind knowing a fellow lifter around here.

[Cmanuel]

NCSUers unite! I'll be around in August...lets all lift!