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Thread: Rebuilding Year

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  1. #1
    Wounded Deadlifter ryan1117's Avatar
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    Rebuilding Year

    I was thinking yesterday how I should get back to lifting. Iím still the same height and weight as what I was when I stopped lifting around early May of last year. But, I knew for sure that was at the expense of some lean body mass due to not lifting. Anyway, I always took pride in what I accomplished regardless of if some people could really respect what I accomplished the previous years or not. I felt that I canít allow everything I worked so hard for in the previous years to keep falling apart. I need to rebuild the mess that the last year of not lifting has gotten me into. Hopefully I can recover fairly fast since I should get beginner gains once again along with the technique gains that I surely will get back from my sub-par weights in the first workouts back.

    I guess I could compare this rebuilding to what Matt Painter will have with the Purdue Basketball Program this next year. Gene Keady had bad recruiting classes in his final years that drove the program into the ground. (with the special exception of Carl Landry who may end up being the best player since Brad Miller or maybe even Glenn Robinson) I have driven my strength and body composition down in the last year by not working out. Therefore, my rebuilding starts now. Speaking of rebuilding, Joe Tiller turned Purdue Football around from a sorry program to a good one in a single year, so why canít I do the same with my lifting?

    I callipered at 12% bodyfat at 169 with the calipers today. Thatís pretty much unacceptable for me since Iíve been in the single digits pretty much my entire life. That would put me at around 148 pounds lean body mass which isnít too bad. I was around 154 pounds lean body mass at my peak of either 169@8.5% or 165@6.5%. Six pounds of lean body mass is a considerable amount but not an insurmountable amount. It makes me feel that my lifts will at least reach the same ballpark within a month or two, but it may take as much as a year of steady lifting to get back to where I was.

    Iím going on a 2 day per week routine with chest and arms being on Wednesday and legs and back being on Saturday. Iím doing this to try to keep me from burning out. If I end up wanting more, Iíll probably add a 3rd day. Deadlifts are still out of the question though because Iím pretty sure my back got permanently injured from them.
    5-9 170

  2. #2
    Wounded Deadlifter ryan1117's Avatar
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    Wednesday, April 20, 2005(Chest/Arms)

    Weight =169
    Bodyfat (calipers) 12% OUCH! was about 8.5% at this same weight a year back.

    DB Bench (60/10)
    As with everything on here, I went light due to expected balance issues due to not having done these for so long. Balance was sort of iffy on the first set, but seemed smoother on the 2nd set. Iíll probably have these back up to 75-80 in a few weeks once I get my coordination back.

    DB Military (45/8)
    Balance and fatigue played a roll here too. It wasnít too bad with the exception of the balance.

    Tricep Extensions (70/5)
    Itís the same story with these. Balance is always a tough one until Iíve been doing it for a few weeks.

    Bicep Curls (70/7)
    My biceps take the lead in the bicep/tricep battle. They have roughly the same lead as before but with crappier weights.

    Hot Chicks:
    1. This one had some dark brown hair in a ponytail. She had a nice face, but a dress code violation with some gray sweats. She wore a tank top which was nice, but could have bettered herself some with a bit more lean body mass.
    2. This one had some wavy brown hair in a ponytail. She had nice lean body mass and nice legs. She had her sleeves rolled up with some short orange shorts. But, she used the abductor machine.
    3. This one had some blonde hair in a ponytail. She had some tight, short, black shorts and a sports bra. She had nice proportions but was using the recumbent bike and getting such a good workout that she was reading a book during it. She then supplemented her recumbent bike by using the abductor machine.

    The winner of the night goes to miss sports bra. Even though her workout sucked, the rest of her didnít.

    Gym Mysteries:
    1. There were curls in the squat rack. (did you really think this one would not be here)

    Other Stuff:
    1. Some guy was doing box squats. Itís not very often you see someone doing what looks to be an organized workout.
    5-9 170

  3. #3
    Senior Member cphafner's Avatar
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    Yes the hot chick report is back, oh and so it Ryan! Welcome back dude.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  4. #4
    Senior Member Miss Rezza's Avatar
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    no sh*t!!

    ryan's back!!

    welcome back dude!!!
    'No one can make you feel inferior without your consent.'
    - Eleanor Roosevelt

  5. #5
    Wounded Deadlifter ryan1117's Avatar
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    I'm not gone or anything. My internet went down for 10 days most likely due to Verizon screwing something up. Anyway, I'm back and all my workouts during that time will be posted soon.

    ------------------------------------------------------
    cphafner/Miss Rezza: Thanks, I'm happy to be back.
    5-9 170

  6. #6
    Wounded Deadlifter ryan1117's Avatar
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    Sunday April 24, 2005(Legs/Back)

    Weight =168.5

    Squats
    I messed around with some various weights and my back was bothering me some again. Yeah, itís that same back problem that never went away from the deadlift injury a year and a half ago.

    Pull Ups (Bodyweight/6.5)
    I guess it could be a confidence builder, but thereís still no 45 pound weight dangling from me this time.

    Leg Curls (90/10)
    I canít remember what I did last on this same machine the last time I used it, but I just went with 90 and kept the form good. It felt somewhat easy but I compensated for it by slow and smooth reps.

    Leg Extensions (140/10)
    It was the same story here as with leg curls. I kept reps slow and smooth.

    Hot Chicks:
    1. This one had some straight brown hair in a ponytail. She had some nice proportions and some short blue shorts. She also had a decent face.
    2. This one had some dark brown straight hair in a ponytail. She was tall and had nice lean body mass. However, I had to cite her for a dress code violation with some dark windsuit pants. She also ended up using the abductor machine.

    The winner of the day goes to miss short blue shorts. It may have been a tie, but miss windsuit pants used the abductor machine.

    Gym Mysteries:
    1. The water pressure was really low and I almost had to stick my mouth on the fountain to get a drink between sets.
    2. My weights suck even though Iím not necessarily going all out on most exercises to re-learn/perfect the form on them. But still, Iím definitely weaker even if I get big gains from technique in the next month.

    Other Stuff:
    1. We had snow today. It didnít stick to the ground, but I think this is the latest I have ever seen snow in my lifetime. I think the latest snow was maybe the first week in April before today.
    2. Da Bears drafted Kyle Orton. I think he has NFL potential with his arm strength along with Jim Chaney no longer calling the plays, but will need a good offensive line to thrive due to how immobile he is. The good news is that he may have a shot to play early because Da Bears never seem to have decent QB play and he may get a shot.
    3. God, the Pacers got massacred in Game1. I honestly felt they had the upper hand in the series despite being the lower seed. I still think they have a shot at the series if they get their act together, just Iím obviously not feeling quite as good about it. I was really proud they even made the playoffs despite David Stern.
    4. Damn, the White Sox are up to 15-4. You can put it on the boooooaaaarrrrrrdddddÖ. YEEESSSSSSSSS! Actually though it is the very strong starting pitching rotation that has gotten them off to such a great start. I was all bummed out to see them lose Magglio Ordonez to the Tigers before the season, but they are getting it done without Frank Thomas at that too.
    5. Despite how disappointing my lifts have been, (and yes I was expecting) Iím wanting to get back into the gym even more to get back to where I was. I may end up bumping my schedule to 3 days per week instead of 2, but I want to make absolutely sure that it wonít make me burn out. I have to remember though that I only lost 6 pounds of lean body mass. Even though that will take some time to get back, it tells more of the story that things arenít quite as bad as my lifts may indicate. It should foreshadow some new lifter gains soon.
    5-9 170

  7. #7
    Wounded Deadlifter ryan1117's Avatar
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    Wednesday, April 27, 2005(Chest/Arms)

    Weight =167

    DB Bench (65/8.5)
    I upped it to the 65s this week and still had balance issues. The weight itself did not seem that heavy. My 2nd set was back to the 60s, and I only had a half a rep drop off from last week on the 2nd set. Iíd say if I had the 60s on the first set, I would have been doing 12-13 reps.

    DB Military (45/10)
    These are up two reps and balance did seem to be better here than last week. Iíll probably see somewhat quick improvement here throughout the next month or so b/c this was a pretty easy 10 reps.

    Tricep Extensions (75/5)
    I would have kept this at 70 but I got a new bar and wasnít sure what it weighed. I ended up standing on a scale with it to find out it was 25 and not 20 like the other bars. Balance may still be an issue here b/c the first 4 reps were really smooth and then it was like I hit a brick wall on the 5th. Either way, itís the same number of reps with more weight than last week, so things are moving in the right direction.

    Bicep Curls (75/7)
    It was the same story here. 5 pounds more than last week and the same number of reps.

    Shoulder Fly Machine (120/8)
    I decided to add these to my workout b/c my medial delts were left out.

    Hammer Curls (35/7)
    This was an extra rep here from last week. It didnít seem that hard, but still miles away from where I was.

    Hot Chicks:
    1. This one had some short navy shorts and some straight blonde hair tied back. She had nice proportions.
    2. This one had some light brown hair tied back. She had a dress code violation with some windusuit pants, but at least they were text on the butt windsuit pants. She had a nice face.

    The winner of the day goes to Miss Short Navy Shorts.

    Gym Mysteries:
    1. Rodney Dangerfield was doing crunches.

    Other Stuff:
    1. I had about 4-day DOMS from my first workout on each day respectively last week.
    2. I pretty much had improvement across the board today, but still not as much as I would have liked for a 2nd workout on the muscle group after a year off.
    5-9 170

  8. #8
    Wounded Deadlifter ryan1117's Avatar
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    Sunday, May 1, 2005(Legs/Back)

    Weight =169

    Squats (225/5)
    Iíve been doing some stretching to regain some lost flexibility from over the year I didnít lift. I need to gain some flexibility back to make it easier on me going to parallel. Anyway, my flexibility seemed a little better and I could have done more reps most likely but I want to make sure everything seems good again on the lift before I really push myself instead of kind of pushing myself. I donít want to risk an injury or anything.

    Pull Ups (BW/7)
    The 7th rep was iffy but I counted it.

    Leg Curls (90/12)
    Hereís 2 more reps here but I was sort of just finding the right weight last week.

    Leg Extensions (140/11)
    Iím remembering how intense these are (possibly more intense than squats). Of course squats are more beneficial in my opinion.

    Rowing Thingy (75/11)
    Hereís one more rep here from last week.

    Nautilus Ab Machine (170/12)
    This may not be quite the drop off as some of the other exercises. I added this one to my routine b/c no abs were in my condensed 2-days-per-week routine.

    Hot Chicks:
    1. None; it was dead.

    Gym Mysteries:
    1. There was nothing really to report with 2-3 people total being there in the 1:10 or so I was there.

    Other Stuff:
    1. Önothing really to report
    Last edited by ryan1117; 05-04-2005 at 03:09 PM.
    5-9 170

  9. #9
    Senior Member cphafner's Avatar
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    Ryan nice workouts, I hate high rep squats also.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  10. #10
    Slaughter of the Soul METALASIAN's Avatar
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    Haha your journal rocks man. Hot chicks section kicks ass, not to mention some kickass sessions
    Last edited by METALASIAN; 05-21-2005 at 04:54 PM.
    Age: 16
    Weight:160 lbs.
    Height: 5'7"

    So this is it, my time to live.

  11. #11
    humanimal clvmike19's Avatar
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    Hey man nice to see you again! Back into teh lifting. Always liked your sports analysis, especially college football. And the hot chicks are back! l33t!
    " ...if all else fails, just whip out those b'normous biceps!!!!!!! Teh lad33z <3 teh str3ngth!"- McIrish

    "An Irishman has an abiding sense of tragedy which sustains him through temporary periods of joy..."

    "When a man is in love, is jealous, and has been whipped by the Inquisition, he is no longer himself..."- Voltaire

  12. #12
    Senior Member KevinStarke's Avatar
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    Lookin good man nice squats, and congrats to miss short white shorts hah

  13. #13
    humanimal clvmike19's Avatar
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    The Sox are having a miracle year. I cant stand it, but congrats to your team. My only hope is to catch the Twinkies (I think we can) and win the Wild Card. That also means beating out Boston (who just swept out sorry asses). Its only mid June, we'll see how the end of August looks.
    " ...if all else fails, just whip out those b'normous biceps!!!!!!! Teh lad33z <3 teh str3ngth!"- McIrish

    "An Irishman has an abiding sense of tragedy which sustains him through temporary periods of joy..."

    "When a man is in love, is jealous, and has been whipped by the Inquisition, he is no longer himself..."- Voltaire

  14. #14
    Wounded Deadlifter ryan1117's Avatar
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    Tuesday, June 28, 2005(Chest/Arms)

    Weight =167.5

    DB Bench (70/13.5)
    This set seemed harder than previous ones. I guess I just had some balance issues and had to waste energy regaining the lost balance on a few reps. Either way, itís a half rep improvement over the last one.

    DB Military (50/11)
    Ö1 rep improvement over last time

    Tricep Extensions (75/13)
    Iím moving these up slowly but surely.

    Bicep Curls (75/13)
    These hold even with tricep extensions for another week.

    Shoulder Fly Machine (125/8.5)
    For some reason, I lost a half a rep over the previous time. It may have just been fatigue.

    Hammer Curls (35/14)
    These donít seem too bad, but they are really long.

    Hot Chicks:
    1. This one had some short wavy brown hair tied back and some short white shorts. She had nice proportions and decent lean body mass. She was actually doing some real exercises too.
    2. This one had some blonde hair tied back. She wore some light purple shorts. She was tall and had nice proportions.

    The winner of the day will go to Miss Real Exercises. Itís nice to see someone doing stuff other than abs and the abductor machine.

    Gym Mysteries:
    1. There were curls in the squat rack
    2. For some reason, country music was playing.

    -------------------
    KevinStarke: Thanks
    clvmike: The media seems to already be giving the Sox the AL Central which I find funny because up until about late June they were like, "they won't keep this up". Of course I feel very good about an 11 game lead, but not saying they have the division locked up just yet. I just don't want to see the Yankees squeak in to the playoffs and then win it all. Mostly because they probably would be the favorite regardless of regular season records.
    5-9 170

  15. #15
    Wounded Deadlifter ryan1117's Avatar
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    July 5, 2005(Legs/Back)

    Weight =168.5

    Squats (250/6.5)
    I had 7 reps, but the last may have been slightly short of parallel, so Iíll count it as Ĺ of one.

    Pull Ups (BW+5/10.5)
    Pull ups are all of a sudden progressing again after sort of stalling.

    Leg Curls (105/10)
    I upped the weight on the slightly new machine.

    Leg Extensions (150/12.5)
    These are always intense and I think I only did 1 set on here because I was very fatigued and felt a bit nauseous.

    Row Machine (90/11)
    I guess the big question on this will be if I want really slow and smooth reps or go for more explosive pull motions and lift more weight. Iím not totally sure if either method is wrong as long as you keep your back flat. Either way, Iíll probably do the slower reps b/c the more explosive ones make some noise.

    Abs (145/11)
    This new ab machine is a little different, but I think I get in good workouts off of it.


    Hot Chicks:
    1. This one had some brown hair tied back. She wore some short black shorts and was tan with nice lean body mass.
    2. This one had some light brown hair in a ponytail. She wore a camouflage shirt and wore some short gray text on the butt shorts. She had nice leanness but low lean body mass.
    3. This one had some blond hair in a ponytail. She wore some short black shorts and had nice lean body mass and leanness. She was tan and wore a spaghetti string tank top.
    4. This one had some blonde highlighted hair in a ponytail. She wore some short brown shorts and had nice lean body mass but used the abductor machine.
    5. This one had some wavy light brown hair tied back. She was short, tan and had nice lean body mass. She wore some short gray shorts and was tan.

    The winner of the day goes to Miss Spaghetti string tank top. She gets a 9.

    Gym Mysteries:
    1. There were curls in the squat rack.
    5-9 170

  16. #16
    Wounded Deadlifter ryan1117's Avatar
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    Tuesday, July 12, 2005(Chest/Arms)

    Weight =Forgot to take

    DB Bench (70/14)
    This was a rather smooth set other than me wasting a bit of effort on lost balance on a few reps. I may up this to the 75s next week because Iím not so sure I like the really high reps here. 10-12 is probably a better range.

    DB Military (50/11)
    I couldnít get improvement here over my last time.

    Tricep Extensions (75/14)
    These seem to be going really smooth. The first 13 reps felt like nothing.

    Bicep Curls (75/13.5)
    I had a bit too much momentum on the 14th rep.

    Shoulder Fly Machine (125/9.5)
    I made up for my lost strength of the last session by improving on the session from the time before last.

    Hammer Curls (35/15)
    I would think about upping this to the 40s, but I may want to wait until 18-20 reps because that is a big jump for such low weights.

    Hot Chicks:
    1. This one had some short wavy brown hair tied back and some short blue shorts. She had nice proportions, face and decent lean body mass.
    2. This one had some dark brown straight hair in a ponytail. She had a dress code violation with some black windsuit pants. She had a very good face with decent proportions, but used the abductor machine.
    3. This one had some brown hair in a ponytail. She wore a spandex skintight tank top. She had some short navy shorts, but used the abductor machine.
    4. This one had some straight light brown hair in a ponytail. She was lean, but lacked some lean body mass. She was wearing just a sports bra, but covered up with a shirt. I was very concerned because she may need proper ventilation with how hot it gets in the gym sometimes.

    The winner of the day goes to Miss Spandex Tank Top. I give her an 8.5.

    Gym Mysteries:
    1. There were curls in the squat rack
    5-9 170

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